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WORK OUT
Kettlebell Monster

Yadaka

LevelIntermediate
Duration26 to 30 min
EquipmentSingle Kettlebell
IntensityLight to moderate
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single kettlebell experience ready for light to moderate intensity. Expect 26 to 30 minutes of work.

What you will learn

  • Rounds workout format
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityLight to moderate
Duration26 to 30 min
EquipmentSingle Kettlebell
Work time28 min

Why this workout

This kettlebell workout is one that's focused on flexibility and mobility. All kettlebell exercises are carefully selected for a CAVEMANROM session where the exercises are performed slowly and controlled with a focus on ROM (range of motion). The main focus is on the ankle, hips, and shoulder joints...

About this workout

This kettlebell workout is one that's focused on flexibility and mobility. All kettlebell exercises are carefully selected for a CAVEMANROM session where the exercises are performed slowly and controlled with a focus on ROM (range of motion). The main focus is on the ankle, hips, and shoulder joints. This is a workout, where you don't walk away exhausted and flustered but loose and have an overall good feeling of having spent time on your body.

Everything is to be performed at a super slow and controlled pace. If you follow along with the video, then you will be working at the correct pace, if not, then it might take you one or two rounds to figure out the right pace to fill 2 minutes with one round of the sequence.

Programming

Pick the lightest weight that you can fully control and move for nearly 2 minutes per set.

Scaling

Perform 10 or 8 rounds of the workout instead of 14.

Scoring

There is no scoring, this is all about working on your body and increasing your mobility.

The workout

Warm-up

Warm-up
As written by the coach
Task 1 6 jumping jacks 3 Frankenstein kicks each side 2 minutes Task 2 Jefferson curl into arms overhead Alternating thoracic rotation into squat 2. minutes Task 3 Alternating single leg hip circle into alternating full hip circle Alternating side bend with arm overhead 2 minutes  
Task details
Task

Task 1

Work2 minLight
6 jumping jacks 3 Frankenstein kicks each side
Task

Task 2

Work2 minLight
Jefferson curl into arms overhead Alternating thoracic rotation into squat
Task

Task 3

Work2 minLight
Alternating single leg hip circle into alternating full hip circle Alternating side bend with arm overhead

Workout

Workout
As written by the coach
  • Squat deadlift
  • Reverse single leg deadlift
  • Hang clean
  • Narrow goblet squat
  • Ribbons
  • Overhead reverse lunge into runners lunge
Spend the full 2 minutes per set 14 Rounds
Task details
Task

Task 1

Rounds14 roundsLight to moderateSteady
  • Squat deadlift
  • Reverse single leg deadlift
  • Hang clean
  • Narrow goblet squat
  • Ribbons
  • Overhead reverse lunge into runners lunge
Spend the full 2 minutes per set

Coach notes

Total work time
28 min

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