Kettlebell Monster

ZONE X

LevelIntermediate

Duration31 to 40 min

EquipmentDouble Kettlebell

IntensityModerate

Who is this for

Intermediate-level athletes with double kettlebell experience ready for moderate intensity. Expect 31 to 40 minutes of work.

What you will learn

Scaling options for different levels

Difficulty breakdown

LevelIntermediate

IntensityModerate

Duration31 to 40 min

EquipmentDouble Kettlebell

Work time32 min

About this workout

Task breakdown

ZONE X Fat burning, strength, and flexibility Warm-up 5 jumping jacks 1 squat 1 push up 1 minute Scarecrow into straight arms and overhead 30 seconds Alternating hip circles Alternating Frankenstein 30 seconds 3 cycles Workout Double kettlebell Clean Squat Press Followed by one of the following: A) Alternating reverse lunge into arms overhead B) Alternating reverse lunge into thoracic rotation C) Alternating single leg hip flexor stretch into reach 32 minutes of work Aim to stay in the fat burning zone of 64 to 76% of your max heart rate. With warm-up and prep work.

Scaling

You can scale back to one kettlebell and perform the same workout but alternating sides on the same or next round.

The workout

Warm-up

As written by the coach

5 jumping jacks 1 squat 1 push up 1 minute Scarecrow into straight arms and overhead 30 seconds Alternating hip circles Alternating Frankenstein 30 seconds Repeat for 3 cycles

Warm-up

As written by the coach

Reverse lunge Frankenstein kick Single leg hip circle Repeat on the other side 45 seconds Squat Alternating cross knee to elbow Arms overhead 45 seconds 4 rounds

Warm-up

As written by the coach

3 squats 1 CrossFit burpee Lateral thoracic flexion with arm over each side Thoracic rotation on each side 3 minutes Hip hinge into arms overhead 1 minute Single leg hip circle into Frankenstein kick each side 1 minute

Workout

As written by the coach

Double kettlebell Clean Squat Press Followed by one of the following: A) Alternating reverse lunge into arms overhead B) Alternating reverse lunge into thoracic rotation C) Alternating single-leg hip flexor stretch into reach 32 minutes of work Aim to stay in the fat-burning zone of 64 to 76% of your max heart rate.

Workout

As written by the coach

Double arm swings 1 minute Double kettlebell Half snatch Hang clean Press 4 × bodyweight squats 4 minutes AMRAP Turkish Get-Up 6 minutes AMRAP Active recovery Pigeon into the ninety-ninety windmill and shinbox to the other side 2 rounds Seated hamstring stretch (10 second hold) Child’s pose (10 second hold) 2 rounds 8 minutes in total 1 minute countdown 20 full snatches 20 bodyweight squats 5 rounds FOR TIME

Workout

As written by the coach

Strict press max total weight 8 minutes AMRAP 2 × single arm scarecrow into arm overhead and thoracic extension on each side 4 × inchworm into upward and downward dog 2 × thoracic rotation and arm circle on each side 8 minutes active recovery Strict press max total weight 8 minutes AMRAP Rules: Weight change allowed Single or double kettlebell allowed 5 CrossFit burpees penalty when the weight hits the ground