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https://kettlebell.monster/workout/10%20ASGARDs%20FOR%20TIME 2026-09-17T13:07:38.778Z monthly 0.8 https://kettlebell.monster/workout/ASGARD-RR%20%2B%20HARDSTYLE%20POWER%20FINISHER ASGARD combo - Workout Technique https://stream.kettlebell.monster/thumb/630cb732-051b-4141-b5b4-86e0309a312e.jpg ASGARD-RR + HARDSTYLE POWER FINISHER kettlebell workout video https://stream.kettlebell.monster/hls/630cb732-051b-4141-b5b4-86e0309a312e/master.m3u8 https://kettlebell.monster/explore/videos/900012 2026-09-17T06:51:08.690Z monthly 0.8 https://kettlebell.monster/workout/ASGARD%3A%20GET%20STRONGER%20DAY%201 ASGARD combo - Workout Technique https://stream.kettlebell.monster/thumb/630cb732-051b-4141-b5b4-86e0309a312e.jpg ASGARD: GET STRONGER DAY 1 kettlebell workout video https://stream.kettlebell.monster/hls/630cb732-051b-4141-b5b4-86e0309a312e/master.m3u8 https://kettlebell.monster/explore/videos/900013 2026-09-17T06:51:08.690Z monthly 0.8 https://kettlebell.monster/workout/ASGARD%3A%20BUILD%20ENDURANCE%20DAY%202 ASGARD combo - Workout Technique https://stream.kettlebell.monster/thumb/630cb732-051b-4141-b5b4-86e0309a312e.jpg ASGARD: BUILD ENDURANCE DAY 2 kettlebell workout video https://stream.kettlebell.monster/hls/630cb732-051b-4141-b5b4-86e0309a312e/master.m3u8 https://kettlebell.monster/explore/videos/900016 2026-09-17T06:51:08.690Z monthly 0.8 https://kettlebell.monster/workout/ASGARD%3A%20IMPROVE%20YOUR%20CARDIO%20DAY%202 ASGARD combo - Workout Technique https://stream.kettlebell.monster/thumb/630cb732-051b-4141-b5b4-86e0309a312e.jpg ASGARD: IMPROVE YOUR CARDIO DAY 2 kettlebell workout video https://stream.kettlebell.monster/hls/630cb732-051b-4141-b5b4-86e0309a312e/master.m3u8 https://kettlebell.monster/explore/videos/900018 2026-09-17T06:51:08.690Z monthly 0.8 https://kettlebell.monster/workout/ASGARD%3A%20GET%20STRONGER%20DAY%202 ASGARD combo - Workout Technique https://stream.kettlebell.monster/thumb/630cb732-051b-4141-b5b4-86e0309a312e.jpg ASGARD: GET STRONGER DAY 2 kettlebell workout video https://stream.kettlebell.monster/hls/630cb732-051b-4141-b5b4-86e0309a312e/master.m3u8 https://kettlebell.monster/explore/videos/900014 2026-09-17T06:51:08.690Z monthly 0.8 https://kettlebell.monster/workout/ASGARD%3A%20BUILD%20ENDURANCE%20DAY%201 ASGARD combo - Workout Technique https://stream.kettlebell.monster/thumb/630cb732-051b-4141-b5b4-86e0309a312e.jpg ASGARD: BUILD ENDURANCE DAY 1 kettlebell workout video https://stream.kettlebell.monster/hls/630cb732-051b-4141-b5b4-86e0309a312e/master.m3u8 https://kettlebell.monster/explore/videos/900015 2026-09-17T06:51:08.690Z monthly 0.8 https://kettlebell.monster/workout/ASGARD%3A%20IMPROVE%20YOUR%20CARDIO%20DAY%201 ASGARD combo - Workout Technique https://stream.kettlebell.monster/thumb/630cb732-051b-4141-b5b4-86e0309a312e.jpg ASGARD: IMPROVE YOUR CARDIO DAY 1 kettlebell workout video https://stream.kettlebell.monster/hls/630cb732-051b-4141-b5b4-86e0309a312e/master.m3u8 https://kettlebell.monster/explore/videos/900017 2026-09-17T06:51:08.690Z monthly 0.8 https://kettlebell.monster/workout/FAST%20IRON%20DAY%20B 2026-06-08T14:59:17.061Z monthly 0.8 https://kettlebell.monster/workout/FAST%20IRON%3A%20CHEST%20PRESS 2026-06-08T14:59:17.061Z monthly 0.8 https://kettlebell.monster/workout/FAST%20IRON%20DAY%20A 2026-06-08T14:59:17.061Z monthly 0.8 https://kettlebell.monster/workout/FAST%20IRON%3A%20ROW 2026-06-08T14:59:17.061Z monthly 0.8 https://kettlebell.monster/workout/FAST%20IRON%3A%20PRESS 2026-06-08T14:59:17.061Z monthly 0.8 https://kettlebell.monster/workout/FAST%20IRON%3A%20SQUAT-CURL 2026-06-08T14:59:17.061Z monthly 0.8 https://kettlebell.monster/session/nudgee 2026-04-26T13:29:52.851Z monthly 0.8 https://kettlebell.monster/workout/IKU%E2%84%A2%20BEGINNER%20WORKOUT IKU™ BEGINNER WORKOUT https://stream.kettlebell.monster/thumb/35ce03a1-9071-44e0-a4dc-eeec069c5caa.jpg The coach says the warm-up is three hip hinges, three squats and six jumping jacks for two minutes, then one minute of joint work, two cycles. Each round is 45 seconds of double arm hip hinge swings, goblet squats, a shoulder press on each side and a bent over row on each side, with 15 seconds rest, then one minute of stretching. Four rounds make 28 minutes. Score is total reps times weight. He suggests 40 to 50% of your 1 RM strict press, and says to increase the weight once every round is done at the same pace. https://stream.kettlebell.monster/hls/35ce03a1-9071-44e0-a4dc-eeec069c5caa/master.m3u8 https://kettlebell.monster/explore/videos/1787 2026-10-06T15:17:11.698Z monthly 0.8 https://kettlebell.monster/session/zone-x ZONE X Introduction https://stream.kettlebell.monster/thumb/97d94b41-b481-4f37-ace9-e0157f7b0a3d.jpg The coach says the aim is to stay at about 64 to 76% of your maximum heart rate, which is about 120 for him, and describes a six second pulse count at the neck, adding a zero. Each set is a double kettlebell clean, squat and press, followed by an alternating reverse lunge into arms overhead, then into thoracic rotation, then an alternating single leg hip flexor stretch into reach. The work lasts 32 minutes. The warm-up is five jumping jacks, one squat and one push-up, scarecrow into straight arms overhead, and hip circles with Frankenstein kicks, three cycles. https://stream.kettlebell.monster/hls/97d94b41-b481-4f37-ace9-e0157f7b0a3d/master.m3u8 https://kettlebell.monster/explore/videos/1778 2026-04-12T06:48:25.331Z monthly 0.8 https://kettlebell.monster/session/yadaka YADAKA Introduction https://stream.kettlebell.monster/thumb/647b9feb-060f-433d-ac47-abcb0a1a5557.jpg Yadaka kettlebell workout video https://stream.kettlebell.monster/hls/647b9feb-060f-433d-ac47-abcb0a1a5557/master.m3u8 https://kettlebell.monster/explore/videos/1767 2026-04-12T06:48:21.812Z monthly 0.8 https://kettlebell.monster/session/xerxes XERXES Warm-up Technique https://stream.kettlebell.monster/thumb/6c01ae7e-d797-4616-b062-dc77d1ddd743.jpg The coach shows a burpee with the chest, lats, abs and quads on, then a squat in which he says to adjust the stance so the joints align and nothing is felt in the knees. Next are arms overhead and alternating thoracic rotation for two minutes, then 30 seconds of jumping jacks and 30 seconds of alternating Frankenstein kicks. That is three minutes, done for two rounds, a six minute warm-up, and he says a third round can be added. https://stream.kettlebell.monster/hls/6c01ae7e-d797-4616-b062-dc77d1ddd743/master.m3u8 https://kettlebell.monster/explore/videos/1758 2026-04-12T06:48:15.210Z monthly 0.8 https://kettlebell.monster/session/workout-2023 2026-04-12T06:48:14.886Z monthly 0.8 https://kettlebell.monster/session/vulture VULTURE Introduction https://stream.kettlebell.monster/thumb/98c8b535-9729-4490-8bae-35c91a034ad7.jpg The coach says task one is a four minute warm-up of squat into cross knee to elbow and inchworm push-up into downward dog, then two minutes of prep work to choose the weight. The chipper is 50 squat dead curls into standing, then 50 of any press (push press, strict press or momentum are allowed, and sides can be switched), done twice for 200 reps. The time cap is 30 minutes. Score is remaining seconds multiplied by the kettlebell weight used. https://stream.kettlebell.monster/hls/98c8b535-9729-4490-8bae-35c91a034ad7/master.m3u8 https://kettlebell.monster/explore/videos/1751 2026-04-12T06:48:12.518Z monthly 0.8 https://kettlebell.monster/session/vulcan VULCAN Introduction https://stream.kettlebell.monster/thumb/3a095e43-f4e6-49b5-a093-251b2820811e.jpg The coach lists the warm-up as squat hip hinge with alternating reverse lunge into arms overhead, then alternating Cossack squat, hip circles and Frankenstein kicks, two minutes each, two rounds. The first AMRAP is 12 minutes of snatch into overhead reverse lunge, switching at will. Then five minutes of active recovery with runner's lunge and twist, crunch, bridge, deep squat and twist. The second AMRAP is 12 minutes of six jumping jacks, two triceps push-ups and two seated presses each side. Score is rounds times weight, and only full rounds count. https://stream.kettlebell.monster/hls/3a095e43-f4e6-49b5-a093-251b2820811e/master.m3u8 https://kettlebell.monster/explore/videos/1741 2026-04-12T06:48:08.373Z monthly 0.8 https://kettlebell.monster/session/volos-ii VOLOS II Introduction https://stream.kettlebell.monster/thumb/980c2bc9-d08b-4dc9-befd-fb440774c258.jpg The coach says task one is hang clean and jerk for eight minutes AMRAP, switching at will. Task two is mobility work including the 90/90 windmill, leg over curtsy into runner's lunge, ankle dorsiflexion, knee extension, thoracic rotation with arm up, and shin box. Task three is a combo of hang clean, rack squat, swing, press and row, 40 rounds for time. The warm-up is two jumping jacks, two CrossFit burpees and two squats for four rounds, then upward into downward dog and thoracic rotations, three cycles. https://stream.kettlebell.monster/hls/980c2bc9-d08b-4dc9-befd-fb440774c258/master.m3u8 https://kettlebell.monster/explore/videos/1735 2026-04-12T06:48:03.666Z monthly 0.8 https://kettlebell.monster/session/volos-i VOLOS I Introduction https://stream.kettlebell.monster/thumb/068b3a04-1b80-4920-8313-3c28592760a1.jpg The coach lists the tasks: eight to 12 double kettlebell chest presses, six to eight side bends into shrug each side, eight to 12 double kettlebell chest flies, six single kettlebell ribbons, eight to 12 seated crush grip presses, and eight to 10 double kettlebell rear shrugs. Each task takes a 90 second interval, and he does three to four rounds. The finisher is chest press drop sets. Afterwards he says his arms and chest were gassed, and that the upper traps and core were worked. https://stream.kettlebell.monster/hls/068b3a04-1b80-4920-8313-3c28592760a1/master.m3u8 https://kettlebell.monster/explore/videos/1827 2026-04-12T06:48:01.574Z monthly 0.8 https://kettlebell.monster/session/virginia 2026-04-12T06:48:01.278Z monthly 0.8 https://kettlebell.monster/session/venom VENOM Introduction https://stream.kettlebell.monster/thumb/b7ad6368-fc66-421d-a85c-e5648d44d616.jpg The coach says task one is a hardstyle clean and slow squat in 30 seconds, task two is a hardstyle clean and slow strict press in 30 seconds, and task three is 90 seconds of maximum hardstyle snatch with one kettlebell and one switch. After that is 90 seconds of mobility routine one (alternating hamstring and calf stretch, stiff legged hip hinge) or two (scapula adduction into arms overhead, shoulder circles), alternating by round, for 10 rounds. Score is all snatches times the weight used. He reports 152 reps at 24 kilos, 3,648. https://stream.kettlebell.monster/hls/b7ad6368-fc66-421d-a85c-e5648d44d616/master.m3u8 https://kettlebell.monster/explore/videos/1722 2026-04-12T06:47:58.941Z monthly 0.8 https://kettlebell.monster/session/vengeance VENGEANCE Introduction https://stream.kettlebell.monster/thumb/d7ec1a5c-9743-4d1c-a601-2af8e54258db.jpg The coach says task one is one slow clean and squat in 30 seconds, task two is one clean and one snatch in 30 seconds, task three is one minute of maximum bent over rows, which is scored, and task four is 90 seconds of core routine one or two, then 30 seconds rest. This is done for eight rounds. Routine one is a sit up into child's pose, and routine two is a V hold into bridge. Score is rows times weight, with the same weight for all tasks. The warm-up is six minutes. https://stream.kettlebell.monster/hls/d7ec1a5c-9743-4d1c-a601-2af8e54258db/master.m3u8 https://kettlebell.monster/explore/videos/1714 2026-04-12T06:47:53.134Z monthly 0.8 https://kettlebell.monster/session/vangelis VANGELIS Introduction https://stream.kettlebell.monster/thumb/3847e57a-38d4-4cfa-8644-47944580b452.jpg The coach says the warm-up is two minutes of alternating hip circles with hip hinge and arms overhead, then two minutes of squat with alternating Frankenstein kick. The warm-up is short because the workout starts with 60 jumping jacks. Then comes a combo of squat, dead curl, stand up, half snatch, down to a CrossFit burpee, 60 times. After that come 60 hang cleans and 60 snatches, all for time. https://stream.kettlebell.monster/hls/3847e57a-38d4-4cfa-8644-47944580b452/master.m3u8 https://kettlebell.monster/explore/videos/1704 2026-04-12T06:47:50.038Z monthly 0.8 https://kettlebell.monster/session/valor VALOR Introduction https://stream.kettlebell.monster/thumb/a18bdfca-c339-4eea-9df2-dc9032efd24b.jpg Task one is a single kettlebell 1 RM snatch for 30 seconds each side, then a 2 RM snatch of two reps in 45 seconds each side, then one minute rest. Task two is a four minute EMOM of 16 snatches at 62% of 1 RM, changing sides every minute. Task three is 10 minutes of rotational bent over rows, halos and split stance press. Task four is a six minute EMOM of 18 snatches at 50% of 1 RM, and task five is eight minutes of the same mobility work. The coach gives his own 1 RM as around 32 kilos and 2 RM around 28. https://stream.kettlebell.monster/hls/a18bdfca-c339-4eea-9df2-dc9032efd24b/master.m3u8 https://kettlebell.monster/explore/videos/1694 2026-04-12T06:47:46.668Z monthly 0.8 https://kettlebell.monster/session/valona VALONA Warm-Up Technique https://stream.kettlebell.monster/thumb/768b1447-2bff-41a8-ae71-f29750f152d9.jpg The coach says whenever he says burpee he means a normal burpee. The sequence is two burpees, two jumping jacks and two bodyweight squats, all repeated for four minutes. For the burpee he describes hands down, butt up, kick the legs out to plank, pull the legs in and stand fully upright. For the squats he says shoulders stay high, hips come low, knees pulled out and feet flat. He then points to the prep work. https://stream.kettlebell.monster/hls/768b1447-2bff-41a8-ae71-f29750f152d9/master.m3u8 https://kettlebell.monster/explore/videos/1683 2026-04-12T06:47:41.077Z monthly 0.8 https://kettlebell.monster/session/ulysses ULYSSES Introduction https://stream.kettlebell.monster/thumb/21a3efcf-7bc4-43c9-b3fb-8e61712ba4c1.jpg The coach says it is very advanced and can be dangerous without proper progression. The warm-up is three bodyweight get-ups each side, 20 jumping jacks, three bodyweight windmills each side, six squats, three curtsy lunges each side and ten hip hinges into arms overhead, two rounds. The workout runs: Turkish get-up lunge style (two each side, one per 30 seconds), four double windmills each side, four bent presses each side, one double kettlebell overhead 90/90 get-up each side, four SOTS presses each side, one racked reverse curtsy get-up each side, and two squat style get-ups, then four minutes of active recovery and repeat. https://stream.kettlebell.monster/hls/21a3efcf-7bc4-43c9-b3fb-8e61712ba4c1/master.m3u8 https://kettlebell.monster/explore/videos/1674 2026-04-12T06:47:38.440Z monthly 0.8 https://kettlebell.monster/session/twentyfour TWENTYFOUR Introduction https://stream.kettlebell.monster/thumb/3d4d7418-1791-43d3-8e9b-04fff86b2179.jpg The coach says the warm-up is six minutes: four single leg hip circles each side and squat into knee extension with arms overhead, four Frankenstein kicks each side and two hip circles each way, then four jumping jacks and two alternating thoracic rotations. Task one with double kettlebells is a dead swing snatch, an overhead alternating reverse lunge, four jumping jacks, a dead swing clean, a rack squat, a strict press and four jumping jacks, for 24 rounds. Task two is a CrossFit burpee into a jumping jack, 24 rounds, for time. https://stream.kettlebell.monster/hls/3d4d7418-1791-43d3-8e9b-04fff86b2179/master.m3u8 https://kettlebell.monster/explore/videos/1663 2026-04-12T06:47:34.894Z monthly 0.8 https://kettlebell.monster/session/tsunami TSUNAMI Introduction https://stream.kettlebell.monster/thumb/1d46f3e2-c38b-4081-97d8-684a0ad8d05d.jpg The coach says the combo is a single kettlebell bent over row into a dead clean. Rules: 50 reps on one side before switching to the other, 100 in total; only three weights can be used, the heaviest and two lighter; and at least 40 reps must be done with the heaviest weight, or the scoring does not count. The time cap is 28 minutes. Score is the total weight moved multiplied by the seconds remaining, divided by 100. He reports 52 reps with the 32, 22 with the 28 and 26 with the 20. https://stream.kettlebell.monster/hls/1d46f3e2-c38b-4081-97d8-684a0ad8d05d/master.m3u8 https://kettlebell.monster/explore/videos/1658 2026-10-05T12:10:20.682Z monthly 0.8 https://kettlebell.monster/session/troy TROY Introduction https://stream.kettlebell.monster/thumb/0c1f5a74-727f-471d-be8a-736d7974a726.jpg The coach says the weight is 50 to 60% of your 1 RM strict press, two kettlebells. Tasks one to four are each a 3 minute AMRAP of one clean, one rack squat and one strict press, with rests of one minute, 90 seconds, two minutes and one minute. Task five is four minutes of alternating strict press with one kettlebell of the same weight. The warm-up is one squat, one alternating Frankenstein kick, four jumping jacks and one push-up for four minutes. Score is total rounds from tasks one to four times the weight, times the reps from task five. https://stream.kettlebell.monster/hls/0c1f5a74-727f-471d-be8a-736d7974a726/master.m3u8 https://kettlebell.monster/explore/videos/1650 2026-04-12T06:47:29.321Z monthly 0.8 https://kettlebell.monster/session/triton TRITON Introduction https://stream.kettlebell.monster/thumb/94030ea0-466e-4349-bccb-35121cfe1890.jpg The coach lists the warm-up as two burpees and two jumping jacks for one minute, then a squat into alternating Frankenstein kick for one minute, three rounds. Task one is a 14 minute AMRAP with double kettlebells: two squat deadlifts, a dead swing snatch and a strict press, then six jumping jacks and two push-ups, scored as weight times rounds. Task two is eight minutes of stretching and mobility. Task three is five minutes of alternating half snatch with a speed switch, then five minutes of alternating strict press with a speed switch. https://stream.kettlebell.monster/hls/94030ea0-466e-4349-bccb-35121cfe1890/master.m3u8 https://kettlebell.monster/explore/videos/1640 2026-04-12T06:47:26.152Z monthly 0.8 https://kettlebell.monster/session/trinity TRINITY Introduction https://stream.kettlebell.monster/thumb/88f0c630-0025-49c9-a392-fbc9c3057bc8.jpg The coach says there are seven tasks. Tasks one, three and five are double kettlebell jerks of three, four and five minutes with a lighter weight each time, and between them is three minutes of active recovery. Putting the weight down costs four CrossFit burpees with an extra push-up. Task seven is eight minutes of single kettlebell clean and jerk, starting heavy and dropping weight as needed. Score per task is total weight moved. The warm-up is two jumping jacks and a CrossFit burpee, squat into shoulder extension and flexion into bear hug, and Frankenstein kick into cross knee to elbow, four cycles. https://stream.kettlebell.monster/hls/88f0c630-0025-49c9-a392-fbc9c3057bc8/master.m3u8 https://kettlebell.monster/explore/videos/1631 2026-04-12T06:47:23.329Z monthly 0.8 https://kettlebell.monster/session/tremor TREMOR Introduction https://stream.kettlebell.monster/thumb/ee7ea2e7-6f0e-4119-baf2-bea0f3268db6.jpg The coach says each AMRAP uses a double kettlebell dead start half snatch into bent over row and renegade row, then five jumping jacks. AMRAP one is three minutes, AMRAP two is four minutes with a swing added, AMRAP three is five minutes with a clean added after the swing, and AMRAP four is six minutes with a squat added. Between them is a two minute active recovery of narrow squat into arms overhead and thoracic rotation each way. The warm-up is six minutes. He reports a maximum heart rate of 170, an average of 143, 364 calories and two 20s. https://stream.kettlebell.monster/hls/ee7ea2e7-6f0e-4119-baf2-bea0f3268db6/master.m3u8 https://kettlebell.monster/explore/videos/1622 2026-04-12T06:47:20.408Z monthly 0.8 https://kettlebell.monster/session/trauma TRAUMA Introduction https://stream.kettlebell.monster/thumb/45e6d2d4-7a39-44ef-9154-9215fab7e955.jpg The coach says there are three cycles of four tasks. Task one is a double kettlebell hardstyle half snatch from dead into a strict press, one rep per 20 second interval, 10 rounds. Task two is one minute of max push-ups, then one minute rest. Task three is the same half snatch into a bent over row, and task four repeats the push-ups. Only the push-ups are scored: total push-ups times the lowest weight used in tasks one and three. The warm-up is two jumping jacks, two Frankenstein kicks, squats, cross knee to elbow and alternating Girevoy sport half snatch, three cycles. https://stream.kettlebell.monster/hls/45e6d2d4-7a39-44ef-9154-9215fab7e955/master.m3u8 https://kettlebell.monster/explore/videos/1614 2026-04-12T06:47:15.090Z monthly 0.8 https://kettlebell.monster/session/thunder THUNDER Introduction https://stream.kettlebell.monster/thumb/f85ad665-32f2-4e77-bb60-c39d5e37fb7b.jpg The workout is 100 kettlebell swings, 25 burpees, 75 swings, 25 burpees, 50 swings, 25 burpees and 25 swings, for time with a 22 minute cap. The score is seconds left times weight, and the swings are double arm. The warm-up is five squats, five hip hinges into arms overhead and five swings, six minutes. For beginners the coach advises starting at 50 swings in sets of fives, then working up over weeks, and says that if your body is sore you should do stretching and mobility instead. https://stream.kettlebell.monster/hls/f85ad665-32f2-4e77-bb60-c39d5e37fb7b/master.m3u8 https://kettlebell.monster/explore/videos/1607 2026-04-12T06:47:12.742Z monthly 0.8 https://kettlebell.monster/session/thrax THRAX Part 1. Introduction https://stream.kettlebell.monster/thumb/b0756d58-b437-463f-85c3-e7a8234d7984.jpg The coach says task one is one double kettlebell dead clean every 30 seconds at around 85% of 1 RM. Task two is a two minute chest press AMRAP, then 30 seconds rest. Task three is active recovery: a single kettlebell split stance rear press for one minute per side, then one minute of upward and downward dog. There are five cycles. The warm-up is squats, shoulder circles into arm circles, jumping jacks and bodyweight Arnold press, then single leg hip circles and alternating arms overhead, in two cycles. Only task two is scored, as total weight times rounds. https://stream.kettlebell.monster/hls/b0756d58-b437-463f-85c3-e7a8234d7984/master.m3u8 https://kettlebell.monster/explore/videos/1606 2026-04-12T06:47:10.104Z monthly 0.8 https://kettlebell.monster/session/thrax-part-3 2026-04-12T06:47:09.722Z monthly 0.8 https://kettlebell.monster/session/thrax-part-2 2026-04-12T06:47:09.364Z monthly 0.8 https://kettlebell.monster/session/thessaloniki THESSALONIKI Introduction https://stream.kettlebell.monster/thumb/6d4f9ba1-34be-4753-b50c-9a1386914543.jpg The coach describes the warm-up as three jumping jacks and three Frankenstein kicks into internal and external hip rotations, two rounds, then five each way of arm circles, hip circles and ankle circles, for four cycles. Task one is a single kettlebell, five full snatches into a reverse Turkish get-up, 20 rounds for time with a 20 minute cap. Task two is eight minutes of mobility. Task three is a combo of a narrow and a wide bend over row, done twice, then three bicycle crunches, as a 12 minute AMRAP. https://stream.kettlebell.monster/hls/6d4f9ba1-34be-4753-b50c-9a1386914543/master.m3u8 https://kettlebell.monster/explore/videos/1590 2026-04-12T06:47:03.336Z monthly 0.8 https://kettlebell.monster/session/the-pace-maker THE PACEMAKER Introduction https://stream.kettlebell.monster/thumb/4b9d289b-1414-4704-9881-b889bbfb1bec.jpg THE PACE MAKER kettlebell workout video https://stream.kettlebell.monster/hls/4b9d289b-1414-4704-9881-b889bbfb1bec/master.m3u8 https://kettlebell.monster/explore/videos/1582 2026-04-12T06:47:00.749Z monthly 0.8 https://kettlebell.monster/session/the-legend THE LEGEND Introduction https://stream.kettlebell.monster/thumb/f452f680-2379-47e6-aeeb-d811ad4277b4.jpg The coach describes THE LEGEND as a lower body strength and flexibility workout. Each round has a dead to overhead reverse lunge with 45 seconds per side, with a stretch for any time left over, then 10 seconds of calf raises and 30 seconds of one slow Hindu squat. Calf raises and Hindu squats can be loaded or unloaded. He does six rounds, rests two minutes, then does six more. The warm-up is 15 seconds each of jumping jacks, ankle circles, other side and alternating hip circles, squats and thoracic rotation into lateral flexion, in two cycles for six minutes. He started with 224s and says he would start lighter next time. https://stream.kettlebell.monster/hls/f452f680-2379-47e6-aeeb-d811ad4277b4/master.m3u8 https://kettlebell.monster/explore/videos/1574 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/the-hulk-test 2026-04-12T06:46:55.721Z monthly 0.8 https://kettlebell.monster/session/the-berber THE BERBER Introduction https://stream.kettlebell.monster/thumb/e816d1fa-081b-4e45-a18b-c515923fccfe.jpg The warm-up is five minutes of two squats, a squat jump, an alternating hip circle, five jumping jacks and a push-up. Task one is six minutes AMRAP of single arm swings each side and two ribbons. Task two is six minutes of alternating sit and reach into switch out into tripod row, prone alternating knee to sides and bridges. Task three is for time: five double arm hip hinge swings, three CrossFit burpees and three strict presses on each side, 12 rounds, with a 10-minute time cap. https://stream.kettlebell.monster/hls/e816d1fa-081b-4e45-a18b-c515923fccfe/master.m3u8 https://kettlebell.monster/explore/videos/1565 2026-04-12T06:46:52.821Z monthly 0.8 https://kettlebell.monster/session/the-balkans THE BALKANS Introduction https://stream.kettlebell.monster/thumb/0f429f4c-7854-4ed8-996f-b37cdee5579e.jpg The workout is double kettlebell 100 clean and strict press and 100 suitcase deadlift and reverse lunge deadlift, in any order, with the same weight for both. Score is total seconds divided by total weight used, and the lowest score wins. The warm-up is six minutes of reverse lunge, single leg hip circle, Frankenstein kick, jumping jacks, thoracic rotation, lateral flexion, arm circles and squats. The coach converts his time of 59 minutes 18 seconds to 3558 seconds, and says it is a once or twice a month workout. https://stream.kettlebell.monster/hls/0f429f4c-7854-4ed8-996f-b37cdee5579e/master.m3u8 https://kettlebell.monster/explore/videos/1555 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/the-argonaut THE ARGONAUT Introduction https://stream.kettlebell.monster/thumb/70837315-5f9f-4cb3-a87c-454e1cb76659.jpg The combo is dead to racking, swing to overhead, row to stand up, chin to ground. Task one is five minutes AMRAP, task three four and a half minutes, task five four minutes and task seven three minutes. Tasks two, four and six are five minutes of core work: back extensions and upward into downward dog push-ups; crunches, side crunches and bridges; cross crunches, leg raises and bridges. Score is rounds times weight, using the same weight throughout. The warm-up is six minutes, two cycles. https://stream.kettlebell.monster/hls/70837315-5f9f-4cb3-a87c-454e1cb76659/master.m3u8 https://kettlebell.monster/explore/videos/1534 2026-04-12T06:46:41.163Z monthly 0.8 https://kettlebell.monster/session/tank TANK Introduction https://stream.kettlebell.monster/thumb/c0462261-4df7-44e8-b2ed-748b93fb0589.jpg Task one is a 14-minute AMRAP with a heavy single kettlebell: four double arm hard style swings, three bent over rows each side, two push-ups into downward dog, and one snatch from dead each side. Score is rounds times the lowest weight used. Task two is six minutes of mobility work. Task three is a six-minute AMRAP of clean and press with a medium kettlebell. The coach says heavy is about 80% of maximum. The warm-up is three jumping jacks, three cross knee to elbow each side and three squats for four rounds, then side bends and thoracic rotations, three cycles. https://stream.kettlebell.monster/hls/c0462261-4df7-44e8-b2ed-748b93fb0589/master.m3u8 https://kettlebell.monster/explore/videos/1524 2026-04-12T06:46:36.579Z monthly 0.8 https://kettlebell.monster/session/stratos STRATOS Introduction https://stream.kettlebell.monster/thumb/96439657-fc39-45ae-a6cf-35c6524630aa.jpg The warm-up is 60 seconds of squat into arms overhead with side bends, then 60 seconds of three cross knee to elbow each side and three jumping jacks, for three rounds. Then ten rounds of 40 seconds for two slow double kettlebell cleans from dead, each into a press and a squat, then one minute of double arm swings or 30 seconds per side of single arm swings, then 80 seconds of downward dog, child's pose and upward dog. Score is total swings times the weight used. The coach advises going heavy, and reducing the number of rounds if needed. https://stream.kettlebell.monster/hls/96439657-fc39-45ae-a6cf-35c6524630aa/master.m3u8 https://kettlebell.monster/explore/videos/1517 2026-04-12T06:46:32.440Z monthly 0.8 https://kettlebell.monster/session/stoic STOIC Introduction https://stream.kettlebell.monster/thumb/607f4209-473f-4cee-839e-713f824525c4.jpg Task one is ten rounds of 30 seconds of a double kettlebell clean from dead into a half snatch and slow lowering into the rack, hard style, then 30 seconds of overhead Hindu squat and 30 seconds of hamstring stretch. Task two is six minutes of quad and other stretches. Task three is a six-minute AMRAP of heavy single kettlebell clean and jerk, switching at will. For scoring, task three reps times kettlebell weight is divided by 100 and multiplied by the total weight used in task one. https://stream.kettlebell.monster/hls/607f4209-473f-4cee-839e-713f824525c4/master.m3u8 https://kettlebell.monster/explore/videos/1509 2026-04-12T06:46:29.761Z monthly 0.8 https://kettlebell.monster/session/stellar STELLAR Introduction https://stream.kettlebell.monster/thumb/8765115c-0fa5-4473-bc8c-496e2d951ea5.jpg The warm-up is about six minutes: squat jumps, jumping jacks, Frankenstein kicks, hip rotations, thoracic rotations, hip circles and scarecrows, in rounds. Then five minutes of clean and jerk with one switch. Next is 90 seconds of arm bar into fly pulses plus 60 seconds of flies, each side, three rounds. Then two minutes of Jefferson curl into shoulder raise into triceps extensions and two stiff legged wide bent over rows each side, four rounds. The last block is alternating Cossack squats and downward dog, one minute each, five rounds. https://stream.kettlebell.monster/hls/8765115c-0fa5-4473-bc8c-496e2d951ea5/master.m3u8 https://kettlebell.monster/explore/videos/1505 2026-04-12T06:46:27.154Z monthly 0.8 https://kettlebell.monster/session/spartan-warrior 2026-04-12T06:46:26.767Z monthly 0.8 https://kettlebell.monster/session/spartacus SPARTACUS Introduction https://stream.kettlebell.monster/thumb/5bc62882-47f0-4935-8b68-44c6e8ef2410.jpg The workout is for time with one kettlebell: 20 rounds of two jumping jacks and one CrossFit burpee, then 50 of single arm swing, clean and press switching sides, then 50 dead cleans, then 50 snatches. Score is the seconds to complete the workout times your weight. The coach reports finishing in 13:28 with a 12 kilo bell, and another person in 12 minutes 41 with a 16. He gives a maximum heart rate of 170 and an average of 136, and says it burnt 200 calories in under 13 minutes. https://stream.kettlebell.monster/hls/5bc62882-47f0-4935-8b68-44c6e8ef2410/master.m3u8 https://kettlebell.monster/explore/videos/1499 2026-04-12T06:46:21.760Z monthly 0.8 https://kettlebell.monster/session/sparta SPARTA Introduction https://stream.kettlebell.monster/thumb/0d0bf9a8-1a1e-4818-84ac-484c3546f177.jpg The warm-up is six jumping jacks, two squats, two Frankenstein kicks each side and two hip hinges for three minutes, then a reverse lunge and twist into arms overhead for two minutes. The first AMRAP is four minutes with one kettlebell of bent over row from dead, reverse lunge deadlift, hang clean, reverse lunge and strict press. After two minutes of rest, six double bell clean and jerks must be done in 30 seconds, then one minute of max deadlifts with the same bells and one minute of rest, four rounds. Everything is done for two cycles. Score is rounds times weight. https://stream.kettlebell.monster/hls/0d0bf9a8-1a1e-4818-84ac-484c3546f177/master.m3u8 https://kettlebell.monster/explore/videos/1483 2026-04-12T06:46:16.793Z monthly 0.8 https://kettlebell.monster/session/sol SOL Introduction https://stream.kettlebell.monster/thumb/5875174e-3252-4a0a-b689-d56550a4a4df.jpg The warm-up is a squat and alternating Frankenstein into reverse lunge with arms overhead for three minutes, then ankle, hip and arm circles for two minutes. Task one is eight rounds of 60 seconds of double kettlebell clean and jerk for max reps, then 30 seconds to complete six CrossFit burpees, or the round's reps do not count, then 90 seconds of rest. Task two is for time: 50 single bell clean and jerk and 50 clean and strict press, with a bell heavier than one of the bells used in task one. https://stream.kettlebell.monster/hls/5875174e-3252-4a0a-b689-d56550a4a4df/master.m3u8 https://kettlebell.monster/explore/videos/1472 2026-04-12T06:46:12.286Z monthly 0.8 https://kettlebell.monster/session/sneaky-anna 2026-04-12T06:46:11.454Z monthly 0.8 https://kettlebell.monster/session/six-feet-under 2026-04-12T06:46:10.656Z monthly 0.8 https://kettlebell.monster/session/shabu 2026-04-12T06:46:10.381Z monthly 0.8 https://kettlebell.monster/session/sersi SERSI Introduction https://stream.kettlebell.monster/thumb/e0837e72-2568-44e4-96cc-b2013cde376b.jpg The warm-up is four jumping jacks and two squats into hip hinge with arms overhead for two minutes, then alternating full hip circles for one minute, for two rounds. Round one is six minutes AMRAP of two full snatches and two triceps push-ups, four minutes AMRAP of two around the body, one ribbons and one clean and press, then six minutes of strength work with bent over row, hang lift and single leg deadlift, not for speed. The coach says the whole sequence is done twice, 32 minutes in total. https://stream.kettlebell.monster/hls/e0837e72-2568-44e4-96cc-b2013cde376b/master.m3u8 https://kettlebell.monster/explore/videos/1464 2026-04-12T06:46:06.562Z monthly 0.8 https://kettlebell.monster/session/saxon SAXON Introduction https://stream.kettlebell.monster/thumb/92f4d5bc-f45c-4426-aa75-b48d93e4c8e7.jpg The warm-up takes about five to seven minutes, in three blocks repeated for two cycles. The tasks are a four-minute strict press AMRAP, a three-minute alternating reverse curtsy get-up, a four-minute racked squat AMRAP, a three-minute alternating front to side windmill, a four-minute burpee into row AMRAP, one minute of rest, then a six-minute AMRAP of bent over row, swing, clean and jerk. There are 20 seconds to transition between tasks. Scoring is rounds times weight, summed for tasks 1, 3, 5 and 6. https://stream.kettlebell.monster/hls/92f4d5bc-f45c-4426-aa75-b48d93e4c8e7/master.m3u8 https://kettlebell.monster/explore/videos/1454 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/savage SAVAGE Introduction https://stream.kettlebell.monster/thumb/b9fc9624-91b3-4c03-aff2-4f13c7994f7d.jpg Task one is one minute of max cleans with one kettlebell, one minute of max strict presses, one minute of max full snatches, then one minute of rest, done on one side and then the other, and repeated, 16 minutes in all. Task two is 20 double kettlebell cleans into a reverse lunge and press for time, with an eight-minute cap. Task one scores total reps times weight, task two seconds left times weight. The coach says the workout takes about 24 to 26 minutes, and gives his own rep scores. https://stream.kettlebell.monster/hls/b9fc9624-91b3-4c03-aff2-4f13c7994f7d/master.m3u8 https://kettlebell.monster/explore/videos/1443 2026-04-12T06:45:57.667Z monthly 0.8 https://kettlebell.monster/session/romulus 2026-04-12T06:45:57.391Z monthly 0.8 https://kettlebell.monster/session/roar ROAR Introduction https://stream.kettlebell.monster/thumb/94417e59-da46-4d6e-909a-c639b564b438.jpg Task one is six rounds, each with a 30-second double kettlebell clean and jerk with holds, a 30-second clean and racked squat, 30 seconds of alternating bodyweight windmill, 30 seconds of alternating bodyweight Cossack squat and one minute of rest. Task two is a three-minute AMRAP of double kettlebell jerks, and task three a three-minute AMRAP of double kettlebell rack squats. Only tasks two and three are scored, as rounds times weight added up. The warm-up is a deep squat every 10 seconds for one minute and a bodyweight windmill every 10 seconds for one minute, three rounds. https://stream.kettlebell.monster/hls/94417e59-da46-4d6e-909a-c639b564b438/master.m3u8 https://kettlebell.monster/explore/videos/1434 2026-04-12T06:45:53.410Z monthly 0.8 https://kettlebell.monster/session/red-zone RED ZONE Introduction https://stream.kettlebell.monster/thumb/72716d3b-0119-48ab-921a-dd918fd64a64.jpg The workout starts with one minute of double arm swings. Then comes a four-minute AMRAP of double kettlebell half snatch, hang clean, press, then four bodyweight squats, followed by six minutes of Turkish get-ups. Eight minutes of active recovery include pigeon, 90/90 windmill, shin box, seated hamstring stretch and child's pose. It finishes with five rounds for time of 20 full snatches and 20 bodyweight squats. The warm-up is six minutes. The coach says his maximum heart rate was almost 170. https://stream.kettlebell.monster/hls/72716d3b-0119-48ab-921a-dd918fd64a64/master.m3u8 https://kettlebell.monster/explore/videos/1429 2026-04-12T06:45:49.353Z monthly 0.8 https://kettlebell.monster/session/ragnar RAGNAR Introduction https://stream.kettlebell.monster/thumb/b1fdb2f3-a829-437d-b0c5-f60b9764d1e1.jpg The warm-up is four hip hinges, two alternating hip circles and four squats for three minutes, then four Frankenstein kicks each side and four arm raises into shoulder circles for three minutes. The workout starts with one heavy bell in a 12-minute combo of hip hinge deadlift, reverse lunge deadlift, bent over row and CrossFit burpee with an additional push up. After four minutes of stretching comes an eight-minute AMRAP with two heavy bells of two squat deadlifts and six jumping jacks. https://stream.kettlebell.monster/hls/b1fdb2f3-a829-437d-b0c5-f60b9764d1e1/master.m3u8 https://kettlebell.monster/explore/videos/1419 2026-04-12T06:45:46.273Z monthly 0.8 https://kettlebell.monster/session/radioactive RADIOACTIVE Workout Technique https://stream.kettlebell.monster/thumb/87b9c7ab-1093-4f5c-b4fa-f20d03cb7574.jpg Task one is double kettlebell clean, jerk, squat thruster and bent over row, as many as you can in two minutes. The coach shows sports style and hard style cleans and jerks, with the squat thruster driven from the legs. Four minutes of mobility follow: Cossack stretch, child's pose, alternating pigeon and scapula and shoulder work. He says to do five cycles, skipping the mobility on the last. Task three is a six-minute AMRAP of single kettlebell snatch, any snatch, switching at will and tracking weight and reps for the scoring. https://stream.kettlebell.monster/hls/87b9c7ab-1093-4f5c-b4fa-f20d03cb7574/master.m3u8 https://kettlebell.monster/explore/videos/1412 2026-04-12T06:45:43.933Z monthly 0.8 https://kettlebell.monster/session/quicksilver QUICKSILVER Introduction https://stream.kettlebell.monster/thumb/d8a43c88-7aa0-4958-97b4-39b73ea616f6.jpg The coach describes it as a benchmark workout done for time, repeated every month or two weeks to beat the previous time. It is three rounds of 50 hang cleans, 50 single arm swings and 50 half snatches, 450 reps in all. He says RX is 16 kilos for men and 12 for females, and to scale down, for example to 30 reps, if you have never done this many. His strategy is 25 on one hand and 25 on the other, and in the third round smaller sets of 10 and 5. He warns of forearm and elbow problems if you go too hard. https://stream.kettlebell.monster/hls/d8a43c88-7aa0-4958-97b4-39b73ea616f6/master.m3u8 https://kettlebell.monster/explore/videos/1406 2026-04-12T06:45:41.814Z monthly 0.8 https://kettlebell.monster/session/proteus PROTEUS Introduction https://stream.kettlebell.monster/thumb/d806fa09-7f8d-49c6-860e-ad071101f300.jpg Task one is a 10-minute AMRAP with a single kettlebell: alternating lunge, dead curl into press, standing up and back down. One side equals one round and at least 25 rounds are needed or the score does not count. Task two is six minutes of supine spine twists and crunch variations. Task three is for time with a 10-minute cap: 15 reps each side of bent over dead row, lift into hang clean, and overhead reverse lunge, sticking to the same side. Task one scores rounds times weight, task three remaining seconds times weight. The warm-up is two cycles of 10-second intervals of jumping jacks, Frankenstein kicks, squats and arm circles. https://stream.kettlebell.monster/hls/d806fa09-7f8d-49c6-860e-ad071101f300/master.m3u8 https://kettlebell.monster/explore/videos/1397 2026-04-12T06:45:38.758Z monthly 0.8 https://kettlebell.monster/workout/Prometheus%20Phase%20II%20DAY%204 PROMETHEUS PHASE II Day 4. Introduction https://stream.kettlebell.monster/thumb/9a52551c-e94b-45d6-b5f5-044fd9a40d0b.jpg The warm-up is six jumping jacks, two squats and two Frankenstein kicks each side for two minutes, then wrist circles, forearm circles, shoulder rolls and arm circles for two minutes, repeated for two rounds. The workout is eight double arm hammer curls with one kettlebell, eight skull crushers, eight single arm kneeling curls, eight shrugs with two kettlebells, eight standing tricep extensions with one kettlebell, and eight shrug and upright rows. The coach says to work for about 45 to 60 minutes or more. https://stream.kettlebell.monster/hls/9a52551c-e94b-45d6-b5f5-044fd9a40d0b/master.m3u8 https://kettlebell.monster/explore/videos/1387 2026-04-12T06:45:33.936Z monthly 0.8 https://kettlebell.monster/workout/Prometheus%20Phase%20II%20DAY%203 PROMETHEUS PHASE II Day 3. Introduction https://stream.kettlebell.monster/thumb/38b79227-d198-4189-8168-8eb91dc87016.jpg The warm-up is six jumping jacks, one squat, one alternating reverse lunge with arms overhead and a twist for two minutes, then three ab crunches, one alternating side crunch and two alternating side bends for two minutes, for two rounds. The workout includes eight single arm bent over rows narrow from dead, kettlebell crunch into sit-ups, eight rows hybrid to wide, eight side bends each side, eight Jefferson curls, eight low Spiderman planks and eight ribbons into twist. The coach says to check the alternatives and progressions and common mistakes. https://stream.kettlebell.monster/hls/38b79227-d198-4189-8168-8eb91dc87016/master.m3u8 https://kettlebell.monster/explore/videos/1377 2026-04-12T06:45:30.786Z monthly 0.8 https://kettlebell.monster/workout/Prometheus%20Phase%20II%20DAY%202 PROMETHEUS PHASE II Day 2. Introduction https://stream.kettlebell.monster/thumb/ffb2eaaf-994e-4ddb-91a8-e8e197ccc068.jpg The warm-up is four jumping jacks, curtsy lunge, reverse lunge and hip hinge on each side, then two squats, two Frankenstein kicks each side and alternating thoracic rotation, for two rounds, eight minutes in total. The workout is eight racked squats, eight calf raises, eight stiff legged deadlifts, six racked curtsy lunges each side, eight sumo deadlifts and three sets of racked in place lunges each side. After that come two to five minutes of active recovery, repeated for three to four rounds, about 45 to 60 minutes. The coach says to check the alternatives and progressions and technique videos. https://stream.kettlebell.monster/hls/ffb2eaaf-994e-4ddb-91a8-e8e197ccc068/master.m3u8 https://kettlebell.monster/explore/videos/1367 2026-10-06T15:17:11.698Z monthly 0.8 https://kettlebell.monster/workout/Prometheus%20Phase%20II%20DAY%201 PROMETHEUS PHASE II DAY 1. Introduction https://stream.kettlebell.monster/thumb/eb28ce1b-d1fc-456c-8697-757affe63ea7.jpg The coach says the split program can use one or two kettlebells, at 70 to 80% of 1 RM, and today is shoulders and chest. The warm-up is six jumping jacks, two squats and two Frankenstein kicks each side, then six jumping jacks, three alternating thoracic rotations, three side bends, six double arm swings and three halos each way. The workout has eight double kettlebell strict front presses, eight floor chest presses, 20-second overhead holds with step outs, 12 swing high pulls each side, side presses, bottoms up presses, jerks with a slow eccentric and arm bars, with two to five minutes of active recovery between. It is two to four rounds, about 45 to 60 minutes. https://stream.kettlebell.monster/hls/eb28ce1b-d1fc-456c-8697-757affe63ea7/master.m3u8 https://kettlebell.monster/explore/videos/1357 2026-04-12T06:45:24.293Z monthly 0.8 https://kettlebell.monster/session/predator PREDATOR Introduction https://stream.kettlebell.monster/thumb/5d69334c-41e1-42b9-9cca-a952300cc87c.jpg The coach lists 80 jumping jacks, 40 bent over rows, 80 dead to overhead reverse lunges and 40 push-ups with a 30-minute time cap. The reverse lunges can be scaled to 70, 60 or 50, but the push-ups must still be done at the end. Score is the remaining seconds multiplied by the weight used, then multiplied by 1.25 for 80 lunges, 1 for 70, 0.75 for 60 and 0.50 for 50. As an example, finishing at 26 minutes leaves four minutes, so 240 seconds. He calls the dead to overhead reverse lunge the hardest part, and the part that takes the longest. https://stream.kettlebell.monster/hls/5d69334c-41e1-42b9-9cca-a952300cc87c/master.m3u8 https://kettlebell.monster/explore/videos/1349 2026-04-12T06:45:21.470Z monthly 0.8 https://kettlebell.monster/session/polaris POLARIS Introduction https://stream.kettlebell.monster/thumb/1dbfe307-672c-4eac-9112-30583fd935f2.jpg The warm-up is two jumping jacks, two squats, one alternating Frankenstein kick and one CrossFit burpee for four minutes. Tasks one and three are five-minute AMRAPs of full snatch with no switch, one on each arm. Tasks two, four and six are six minutes of mobility work. Tasks five and seven are five-minute AMRAPs of two split stance bent over rows and two squat deadlifts, one per side. Tasks one and three score reps times weight, tasks five and seven rounds times weight, all added up. The coach says it works snatch endurance and was programmed with a competition in mind. https://stream.kettlebell.monster/hls/1dbfe307-672c-4eac-9112-30583fd935f2/master.m3u8 https://kettlebell.monster/explore/videos/1338 2026-04-12T06:45:17.991Z monthly 0.8 https://kettlebell.monster/session/petalidi PETALIDI Introduction https://stream.kettlebell.monster/thumb/2e3da181-f1df-47fa-ba46-b7b1a804b3c4.jpg PETALIDI kettlebell workout video https://stream.kettlebell.monster/hls/2e3da181-f1df-47fa-ba46-b7b1a804b3c4/master.m3u8 https://kettlebell.monster/explore/videos/1333 2026-04-12T06:45:16.140Z monthly 0.8 https://kettlebell.monster/session/perseus Perseus Introduction https://stream.kettlebell.monster/thumb/cb9c23a8-b8f9-4323-9cdf-7095faba8fbe.jpg The coach says the warm-up is two squats, two crunches and two hip hinges into arms overhead for four minutes, then optional body work of 10 to 15 minutes. Task one is a 16 minute AMRAP of a double kettlebell clean and press with six jumping jacks and two Frankenstein kicks on each side between reps. Task two is an eight minute AMRAP with a single kettlebell of two bent over rows and four single arm swings, switching at will. Score is rounds times weight. https://stream.kettlebell.monster/hls/cb9c23a8-b8f9-4323-9cdf-7095faba8fbe/master.m3u8 https://kettlebell.monster/explore/videos/1817 2026-04-12T06:45:15.877Z monthly 0.8 https://kettlebell.monster/session/penny PENNY Introduction https://stream.kettlebell.monster/thumb/4015b4db-ed1f-4fdb-9634-349033d7731f.jpg The workout is for time: 60 half snatches, 50 jerks, 40 reps of hang clean, press overhead and reverse lunge, then 30 tricep push-ups or 50 bicycle crunches, switching sides at will. The warm-up is five jumping jacks, five thoracic rotations into cross knee to elbow, three alternating curtsy lunges into arms overhead and five full hip circles each way, for three cycles. The coach says it takes 16 to 20 minutes, his maximum heart rate was 156 and his average 120, and about 500 calories were burnt including the warm-up. https://stream.kettlebell.monster/hls/4015b4db-ed1f-4fdb-9634-349033d7731f/master.m3u8 https://kettlebell.monster/explore/videos/1324 2026-04-12T06:45:12.912Z monthly 0.8 https://kettlebell.monster/session/passage-to-asgard PASSAGE TO ASGARD Introduction https://stream.kettlebell.monster/thumb/65edbd6f-fbde-46db-90aa-aa432fe6025f.jpg PASSAGE TO ASGARD kettlebell workout video https://stream.kettlebell.monster/hls/65edbd6f-fbde-46db-90aa-aa432fe6025f/master.m3u8 https://kettlebell.monster/explore/videos/1315 2026-04-12T06:45:10.006Z monthly 0.8 https://kettlebell.monster/session/pain PAIN+Introduction https://stream.kettlebell.monster/thumb/7e07a2a3-28e1-47a7-9e18-f74bed58ab46.jpg Task one is a 12 minute EMOM of three tasks each minute: double kettlebell dead clean, single kettlebell dead snatch on each side, and CrossFit burpees, with three reps in the first four minutes and two reps in the next eight. After a two minute rest, task two is six minutes of bodyweight mobility work, Cossack squat with thoracic rotation and upward and downward dog into runner's lunge. Task three is maximum double bell strict press, with no more than two seconds between reps. The warm-up combines squats, hip hinges, thoracic rotations, jumping jacks, arm circles, ankle circles and scarecrows. https://stream.kettlebell.monster/hls/7e07a2a3-28e1-47a7-9e18-f74bed58ab46/master.m3u8 https://kettlebell.monster/explore/videos/1309 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/osiris OSIRIS Introduction https://stream.kettlebell.monster/thumb/22d7c0b7-ecbf-4c8b-87f0-415897d73216.jpg Osiris kettlebell workout video https://stream.kettlebell.monster/hls/22d7c0b7-ecbf-4c8b-87f0-415897d73216/master.m3u8 https://kettlebell.monster/explore/videos/1296 2026-04-12T06:45:03.843Z monthly 0.8 https://kettlebell.monster/session/oracle ORACLE Introduction https://stream.kettlebell.monster/thumb/ba40925d-a525-4abf-865d-237040f23e60.jpg The workout starts with six minutes of one pendulum swing and one pendulum snatch, then switching sides. After four minutes of active recovery come intervals of one minute of work and 30 seconds rest per side, at 6, 10, 12 and 20 reps per minute. The final task is four minutes of speed reps with a lighter weight. The coach uses a 20 for the intervals and a 16 for speed. The warm-up is jumping jacks and squats, scapular movements and shoulder circles, then external hip rotation, Frankenstein kick and hamstring curl, for three cycles. https://stream.kettlebell.monster/hls/ba40925d-a525-4abf-865d-237040f23e60/master.m3u8 https://kettlebell.monster/explore/videos/1286 2026-04-12T06:45:00.375Z monthly 0.8 https://kettlebell.monster/session/ominous OMINOUS Introduction https://stream.kettlebell.monster/thumb/16db34a1-21bb-4473-83f2-83652514ad9c.jpg One round is a double kettlebell clean, press, squat and row, done for as many rounds as possible in four minutes, then two minutes of rest, repeated four times. You can change the weight between sets of the combo, and scoring is rounds times weight. The warm-up is two squats, four jumping jacks and two push-ups for one minute, then Frankenstein kick with knee to elbow and arms overhead for 30 seconds each side, for three cycles. https://stream.kettlebell.monster/hls/16db34a1-21bb-4473-83f2-83652514ad9c/master.m3u8 https://kettlebell.monster/explore/videos/1276 2026-04-12T06:44:57.098Z monthly 0.8 https://kettlebell.monster/session/odos ODOS Introduction https://stream.kettlebell.monster/thumb/82cc8090-a94b-47d7-9f58-0145c5759a80.jpg Task one is push-up into squat jump and alternating thoracic rotation into arms overhead for two minutes, and task two is alternating Frankenstein kicks, cross knee to elbow and thoracic lateral flexion for two minutes, then 30 seconds of transition. Task three is four alternating clean and strict presses followed by 10 jumping jacks or five squats, eight minutes AMRAP. Task four is five minutes of active recovery, such as modified Scorpion stretch, Superman stretch or child's pose into downward dog, and task five repeats task three. The coach also talks about getting back into training after about a month off. https://stream.kettlebell.monster/hls/82cc8090-a94b-47d7-9f58-0145c5759a80/master.m3u8 https://kettlebell.monster/explore/videos/1271 2026-04-12T06:44:55.263Z monthly 0.8 https://kettlebell.monster/session/odin ODIN Introduction https://stream.kettlebell.monster/thumb/1866c231-f889-47e4-b2de-c1268b14e071.jpg The warm-up is burpee into squat with three jumping jacks for three minutes, then hip circle and Frankenstein kick for 30 seconds per side, and hip hinge, for two rounds, six minutes. Task one, with double kettlebells, is one dead clean, two bent over rows and three CrossFit burpees for 16 minutes AMRAP, scored as rounds times weight. Task two is active recovery of shin box into leg over for three minutes and bridge into crunch and sit-up for three minutes. Task three is for time: 100 jumping jacks, then 30 dead swing clean and squats with the task one weight. https://stream.kettlebell.monster/hls/1866c231-f889-47e4-b2de-c1268b14e071/master.m3u8 https://kettlebell.monster/explore/videos/1261 2026-04-12T06:44:52.038Z monthly 0.8 https://kettlebell.monster/session/obsidian OBSIDIAN Introduction https://stream.kettlebell.monster/thumb/9a546fb2-adc5-46bc-b7f0-7bd3cc223d53.jpg The coach says task one is one minute of jerk then one minute of snatch on one side, then the other side, then the same at 45 seconds and at 30 seconds, nine minutes of unbroken work. Task two is six minutes of active recovery, four of hip work and two of shoulder work. Task three is a maximum jerk set on each side and a maximum snatch set on each side, with up to two minutes of rest between. Score for task one is reps times 1.5 times the weight, and for task three it is reps times weight. https://stream.kettlebell.monster/hls/9a546fb2-adc5-46bc-b7f0-7bd3cc223d53/master.m3u8 https://kettlebell.monster/explore/videos/1847 2026-04-12T06:44:49.138Z monthly 0.8 https://kettlebell.monster/session/nova NOVA Introduction https://stream.kettlebell.monster/thumb/e3c05930-67ec-4973-ac28-615eda7e2a4c.jpg The coach says the design is based on improving the one rep max and that it is a very advanced workout, and to watch the alternatives and progressions and common mistakes videos. It starts with one minute per side of strict press for one rep max, then one minute per side of press with spinal movement at 80 to 85% or more. Next come four minutes AMRAP of alternating clean and press, and four minutes of alternating clean and push press, five minutes of accessory presses, and 12 minutes of mobility presses. The warm-up is six minutes. He advises doing it once a week at first and listening to your body. https://stream.kettlebell.monster/hls/e3c05930-67ec-4973-ac28-615eda7e2a4c/master.m3u8 https://kettlebell.monster/explore/videos/1243 2026-04-12T06:44:46.282Z monthly 0.8 https://kettlebell.monster/session/nomad NOMAD Introduction https://stream.kettlebell.monster/thumb/4ebf26b1-8184-4e8d-863a-7f6d776a470a.jpg Task one is dead to squat thruster, task two is dead to squat push press and task three is dead to squat into strict press. Each is two minutes of as many rounds as possible, followed by two minutes of active recovery, for three rounds. Scoring is task one weight times rounds, task two weight times rounds times one and a half, and task three weight times rounds times two. The warm-up is six minutes of jumping jacks, squats and alternating Frankenstein, then burpee, alternating reverse lunge and jumping jacks, then alternating pigeon and alternating hip circles. https://stream.kettlebell.monster/hls/4ebf26b1-8184-4e8d-863a-7f6d776a470a/master.m3u8 https://kettlebell.monster/explore/videos/1234 2026-04-12T06:44:43.412Z monthly 0.8 https://kettlebell.monster/session/nirvana NIRVANA Introduction https://stream.kettlebell.monster/thumb/05139790-98e5-48b1-b215-f61de1d3b22e.jpg The warm-up is one minute of squat into jumping jack, one minute of alternating Frankenstein kick into reverse lunge, one minute of burpees, then four minutes of goblet clean, goblet squat, goblet press and goblet jack with a light to medium weight, and one minute each of downward dog into alternating runner's lunges and alternating 90/90. The combo is dead swing clean, hang clean and jerk, squat, and two CrossFit burpees for 12 minutes, then a six minute AMRAP of dead swing snatch with one of the same bells. Scoring is weight times reps for each task, and only full reps count. https://stream.kettlebell.monster/hls/05139790-98e5-48b1-b215-f61de1d3b22e/master.m3u8 https://kettlebell.monster/explore/videos/1225 2026-04-12T06:44:40.562Z monthly 0.8 https://kettlebell.monster/session/neo-day-zeus NEO — DAY ZEUS Introduction https://stream.kettlebell.monster/thumb/2df60fbd-2735-45b4-bedd-00262005f0c5.jpg Each round has one minute to complete six shrugs, one minute for six strict shoulder presses, 60 seconds for a minimum of 10 CrossFit burpees, and two minutes of active recovery, so six rounds make 30 minutes. The coach says to take the whole minute for the slow shrugs and presses. Recovery on uneven rounds is child's pose into arm through and downward dog; on even rounds it is levator scapulae neck stretch, neck circles and scapula abduction. The weights are heavy double kettlebells, and he says the day targets the shoulders and trapezius. https://stream.kettlebell.monster/hls/2df60fbd-2735-45b4-bedd-00262005f0c5/master.m3u8 https://kettlebell.monster/explore/videos/1217 2026-04-12T06:44:37.812Z monthly 0.8 https://kettlebell.monster/session/neo-day-heracles NEO-Day HERACLES Introduction https://stream.kettlebell.monster/thumb/5e6fc1ac-f01b-4baa-b18e-d333027e5dae.jpg The weight is a single kettlebell at about 75% of your one rep max for each exercise. Each round has 45 seconds for six bent over rows on each side, 90 seconds for one Turkish get-up on each side, 30 seconds of rest, and 60 seconds for a minimum of 10 CrossFit burpees, then two minutes of active recovery. That is eight minutes per round, four rounds, 32 minutes. Recovery alternates 90/90 with arm across scapula stretch and lying crossover stretch. The warm-up is cross knee to elbow into Frankenstein kick, bodyweight reverse Turkish get-up, scapular abduction into adduction and thoracic flexion with arm over, for three cycles. https://stream.kettlebell.monster/hls/5e6fc1ac-f01b-4baa-b18e-d333027e5dae/master.m3u8 https://kettlebell.monster/explore/videos/1210 2026-04-12T06:44:35.484Z monthly 0.8 https://kettlebell.monster/session/neo-day-chaos NEO-DAY CHAOS Introduction https://stream.kettlebell.monster/thumb/16bea5a5-2494-47fa-90b5-836c787777f8.jpg The weight is about 75% of your one rep max or higher, single or double kettlebell. Each round has 90 seconds for six deep squats, 45 seconds for one windmill on each side, 60 seconds for a minimum of 10 CrossFit burpees, and two minutes of active recovery, so five rounds make 30 minutes. Recovery alternates a single leg quad stretch with a single leg hamstring stretch into hip adductor stretch. The warm-up is 30 seconds each of alternating bodyweight windmill, squats into alternating Frankenstein kick, and alternating thoracic rotation into lateral flexion and arm over, for four cycles. https://stream.kettlebell.monster/hls/16bea5a5-2494-47fa-90b5-836c787777f8/master.m3u8 https://kettlebell.monster/explore/videos/1201 2026-04-12T06:44:32.463Z monthly 0.8 https://kettlebell.monster/session/neo-day-atlas NEO- Day Atlas Introduction https://stream.kettlebell.monster/thumb/185ac6e5-b465-4a8e-9a15-29a2bfd37cfb.jpg The weight is 75% of your one rep max or higher. Each round is 90 seconds to complete six double arm hammer curls, 90 seconds for six single leg deadlifts on each side, one minute for a minimum of ten CrossFit burpees, and two minutes of active recovery, which is seven and a half minutes. Four rounds are completed. The recovery alternates kneeling forearm stretch and pigeon with Cossack stretch and hip flexor stretch. The warm-up is six minutes: CrossFit burpees, squats, forearm circles, wrist circles and single leg hip circles, for three cycles. https://stream.kettlebell.monster/hls/185ac6e5-b465-4a8e-9a15-29a2bfd37cfb/master.m3u8 https://kettlebell.monster/explore/videos/1193 2026-04-12T06:44:28.700Z monthly 0.8 https://kettlebell.monster/session/nefarious NEFARIOUS Introduction https://stream.kettlebell.monster/thumb/69cb0ed5-72ac-4882-a0c5-9e3290c949e2.jpg Scoring is reps times weight times a multiplier. The multiplier is 1.1 for clean and jerk and 0.9 for the clean and push press alternative, and 1.1 for full snatch and 0.9 for the half snatch alternative. If the weight is put down in the snatch, deduct 0.2 from the multiplier. Each switch beyond the first deducts 0.05. The coach's aim is about seven and a half minutes on one arm and a single switch. The warm-up is 10 jumping jacks, three single leg hip circles, Frankenstein kick and hamstring curl each side for three rounds, then four inchworm push-ups into squat and four alternating squat into knee to cross elbow, two cycles. https://stream.kettlebell.monster/hls/69cb0ed5-72ac-4882-a0c5-9e3290c949e2/master.m3u8 https://kettlebell.monster/explore/videos/1182 2026-04-12T06:44:23.398Z monthly 0.8 https://kettlebell.monster/session/nautilus NAUTILUS Introduction https://stream.kettlebell.monster/thumb/85f94237-f5bd-4290-b2ef-12a54100b489.jpg The warm-up is two squats, four jumping jacks and two front to back claps for two minutes, then a CrossFit burpee with an alternating Frankenstein kick for one minute, two cycles in all. The workout is five chest presses with five CrossFit burpees for a six minute AMRAP, then four racked squats with four CrossFit burpees for six minutes. After 10 minutes of active recovery the AMRAPs repeat with four chest presses and burpees for five minutes, then three racked squats and burpees for five minutes. Scoring is total rounds times weight, with about 22 minutes of workout time. https://stream.kettlebell.monster/hls/85f94237-f5bd-4290-b2ef-12a54100b489/master.m3u8 https://kettlebell.monster/explore/videos/1171 2026-04-12T06:44:19.881Z monthly 0.8 https://kettlebell.monster/session/murdered-by-snatch MURDERED BY SNATCH Introduction https://stream.kettlebell.monster/thumb/5d5df232-66a2-481b-83a7-7d11b3342e46.jpg Task one is an eight minute EMOM of six double kettlebell half snatches and four CrossFit burpees. Task three is an eight minute AMRAP of double half snatches with four burpees as a penalty when the weight hits the ground. Task five is 40 single kettlebell full snatches for time with a four minute cap, and task seven is single kettlebell full snatches unbroken with one switch. Tasks two, four and six are two minutes of bodyweight active recovery, with 30 seconds of transition between tasks. Scoring adds tasks three, five and seven, minus a time penalty. https://stream.kettlebell.monster/hls/5d5df232-66a2-481b-83a7-7d11b3342e46/master.m3u8 https://kettlebell.monster/explore/videos/1160 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/mordax MORDAX Introduction https://stream.kettlebell.monster/thumb/9c3bcbb4-8e4c-4165-a233-63bac9bfe79d.jpg The combo is a double kettlebell dead start clean, squat thruster, half snatch and hang clean, then the weights go down for two CrossFit burpees. It is a 12 minute AMRAP, and scoring is rounds times weight. The weight can be switched on a new round, as long as you track the rounds at each weight. The warm-up is a squat, alternating cross knee to elbow and alternating single leg hip circle with arms overhead for one minute, hip hinge into alternating thoracic rotation for 30 seconds, scarecrows for 15 seconds and offset shoulder rolls for 15 seconds, three cycles. https://stream.kettlebell.monster/hls/9c3bcbb4-8e4c-4165-a233-63bac9bfe79d/master.m3u8 https://kettlebell.monster/explore/videos/1149 2026-04-12T06:44:10.617Z monthly 0.8 https://kettlebell.monster/session/meridium Meridium Introduction https://stream.kettlebell.monster/thumb/42bb5260-0bef-40eb-ae98-76f88f906ed2.jpg The coach says task one is a combo of a single snatch, a squat into a press into a hang clean, followed by four jumping jacks and four cross mountain climbers, for eight minutes AMRAP. Task two is six minutes of active recovery and mobility work. Task three is the same as task one for 10 minutes. The warm-up is a squat, arms overhead and alternating hip circles for two minutes, then four double arm swings and two halos for two minutes. Score is rounds times weight, and he counts only full rounds. https://stream.kettlebell.monster/hls/42bb5260-0bef-40eb-ae98-76f88f906ed2/master.m3u8 https://kettlebell.monster/explore/videos/1797 2026-04-12T06:44:10.346Z monthly 0.8 https://kettlebell.monster/session/mayhem MAYHEM Workout Technique https://stream.kettlebell.monster/thumb/d3faf4d7-f1a6-4b67-ab74-c4613bc3402f.jpg The first task is five bodyweight squats, five jumping jacks and five CrossFit burpees for eight rounds with a five minute time cap. Then come one minute AMRAPs: double kettlebell racked squat, then strict press, one minute rest and repeat; dead curl reverse squat, then alternating strict press, one minute rest and repeat; squat deadlift, then push press, one minute rest and repeat. The coach covers squat stance, the three joints, the clean and rack, and keeping the elbows down in the rack. https://stream.kettlebell.monster/hls/d3faf4d7-f1a6-4b67-ab74-c4613bc3402f/master.m3u8 https://kettlebell.monster/explore/videos/1142 2026-04-12T06:44:08.033Z monthly 0.8 https://kettlebell.monster/session/marcus MARCUS Introduction https://stream.kettlebell.monster/thumb/9eebf1ce-5f3a-45b1-87a9-2a4bb36658e7.jpg Every 30 seconds for 12 minutes you do one combo with a weight around 75 to 85% of your one rep max strict press: hip hinge deadlift, hang clean, shoulder press, overhead reverse lunge, bent over row and hang lift. It is done on one side, then the other, which is one minute. The finisher is 40 alternating dead rows then 20 alternating shoulder presses for time. Scoring is reps multiplied by the kettlebell weight used. The warm-up is six minutes, with side lunges, Frankenstein kicks and push-ups, then cross knee to elbow, arm circles and hip circles. https://stream.kettlebell.monster/hls/9eebf1ce-5f3a-45b1-87a9-2a4bb36658e7/master.m3u8 https://kettlebell.monster/explore/videos/1134 2026-04-12T06:44:04.342Z monthly 0.8 https://kettlebell.monster/session/mahavis MAHAVIS Introduction https://stream.kettlebell.monster/thumb/a40f84b4-72ff-43fe-a0ec-ed7edea58aef.jpg Each round has 20 seconds of racked squat after one clean, 40 seconds of half snatch and 60 seconds of bent over rows, then three minutes of active recovery. The recovery is two 90/90 windmills on each side and two kneeling lunges with arms overhead into a runner's lunge on each side, repeated. Six rounds of five minutes make 30 minutes. The warm-up is five single leg hip circles, five Frankenstein kicks and two squats on each side, then five alternating thoracic rotations, five hip hinges into arms overhead and five scarecrows, six rounds. https://stream.kettlebell.monster/hls/a40f84b4-72ff-43fe-a0ec-ed7edea58aef/master.m3u8 https://kettlebell.monster/explore/videos/1125 2026-04-12T06:44:01.486Z monthly 0.8 https://kettlebell.monster/session/madness MADNESS Introductory https://stream.kettlebell.monster/thumb/1b67d071-da4b-4548-924b-127ea7a1f960.jpg MADNESS kettlebell workout video https://stream.kettlebell.monster/hls/1b67d071-da4b-4548-924b-127ea7a1f960/master.m3u8 https://kettlebell.monster/explore/videos/1118 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/lightning LIGHTNING Introduction https://stream.kettlebell.monster/thumb/784056fa-635a-428d-b76d-dc575e2e3842.jpg The workout is 200 alternating full snatches with a lightweight, and the coach uses a 16. Putting the weight down costs 10 burpees. He says it can be done in under 18 minutes and is followed by a long cool down. He calls it steady state cardio at the level of zone two training, and says alternating lets him work on inconsistencies between sides. The warm-up is five squats into arms overhead, five hip hinge into arms overhead, five jumping jacks and five cross knee to elbow on each side, for six rounds of about six minutes. https://stream.kettlebell.monster/hls/784056fa-635a-428d-b76d-dc575e2e3842/master.m3u8 https://kettlebell.monster/explore/videos/1108 2026-04-12T06:43:54.717Z monthly 0.8 https://kettlebell.monster/session/legs 2026-04-12T06:43:54.357Z monthly 0.8 https://kettlebell.monster/session/legion LEGION Introduction https://stream.kettlebell.monster/thumb/f57992a4-7216-4593-b094-7323831b6882.jpg The warm-up is four burpees, three hip circles each side and two runner's lunges into arms overhead for two minutes, then squat into stiff-legged hip hinge with arms overhead for one minute, for two cycles. Task one is single kettlebell hang clean, swing clean and two jerks, 10 minutes AMRAP. Task two is 10 minutes of mobility work, and task three is single kettlebell snatch into overhead squat for six minutes AMRAP. Task four is double kettlebell burpee into squat deadlift for six minutes AMRAP. Scoring is rounds times weight, with the same weight in tasks one and three. https://stream.kettlebell.monster/hls/f57992a4-7216-4593-b094-7323831b6882/master.m3u8 https://kettlebell.monster/explore/videos/1097 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/legendary LEGENDARY Introduction https://stream.kettlebell.monster/thumb/de4daca9-5e12-4074-b0d8-d431a1a583cc.jpg The workout has four tasks repeated for eight rounds of four minutes, 32 minutes in all. Task one is two heavy clean and squats, one rep every 30 seconds. Task two is side bends, 30 seconds each side. Task three is 30 seconds of Jefferson curl into scapula adduction. Task four is 45 seconds of stretching on each side. Scoring is the total weight moved, and only the squats count. The warm-up is squat, external hip rotation, hamstring curl and hip hinge for three rounds, then 15 jumping jacks and three alternating cross knee to elbow, for three cycles of about six minutes. https://stream.kettlebell.monster/hls/de4daca9-5e12-4074-b0d8-d431a1a583cc/master.m3u8 https://kettlebell.monster/explore/videos/1088 2026-04-12T06:43:47.736Z monthly 0.8 https://kettlebell.monster/session/lava LAVA Introduction https://stream.kettlebell.monster/thumb/262b3cf3-2391-4675-9937-20ecd76c9de2.jpg The warm-up is two minutes of cross knee to elbow, Frankenstein kicks and jumping jacks, two minutes of pike squat into alternating windmill, and two minutes of alternating clean and jerk with a light kettlebell. Task one is clean and jerk into squat on the same side for three and a half minutes AMRAP, then 30 seconds to transition. Task two is six hammer curls and one alternating windmill per minute for four minutes. This is done on both sides for two cycles, 32 minutes in total. Scoring is full rounds multiplied by the kettlebell weight, using the same weight for all tasks. https://stream.kettlebell.monster/hls/262b3cf3-2391-4675-9937-20ecd76c9de2/master.m3u8 https://kettlebell.monster/explore/videos/1084 2026-04-12T06:43:46.173Z monthly 0.8 https://kettlebell.monster/session/kriton KRITON Introduction https://stream.kettlebell.monster/thumb/012378c7-b502-4eb2-aaef-7ac28283a99b.jpg The warm-up is a squat with knee to elbow and arms overhead for one minute, then Frankenstein kick, thoracic rotation and hip hinge for 30 seconds per side, for three cycles. Each block is a hardstyle clean, power press overhead, reverse lunge down phase only, kneeling bent press, stand up with the weight overhead, rack and back to dead, in 45 seconds, done twice on each side for three minutes. Then one minute of ribbons into wrist curl with a lighter weight and one minute of alternating bodyweight windmill. Six blocks make 30 minutes. https://stream.kettlebell.monster/hls/012378c7-b502-4eb2-aaef-7ac28283a99b/master.m3u8 https://kettlebell.monster/explore/videos/1077 2026-04-12T06:43:43.785Z monthly 0.8 https://kettlebell.monster/session/krionas KRIONAS Introduction https://stream.kettlebell.monster/thumb/b65c4cce-0613-4fe9-b630-ac7d13cf3f97.jpg The workout is blocks of three minutes of high intensity and one minute of rest. Task one is clean and strict press, switching at will, as a 3 minute AMRAP, and task two is full snatch or the alternatives for 3 minutes. Task three repeats tasks one and two, and task four repeats them for two minutes each with an increased weight, all in 19 minutes. The score multiplies the rounds from tasks one to three by the weight, and the total rounds of task four by its weight, then multiplies those two numbers together. The coach reports a maximum heart rate of 172, an average of 142 and 337 calories burned. https://stream.kettlebell.monster/hls/b65c4cce-0613-4fe9-b630-ac7d13cf3f97/master.m3u8 https://kettlebell.monster/explore/videos/1066 2026-04-12T06:43:40.198Z monthly 0.8 https://kettlebell.monster/session/kraven KRAVEN Introduction https://stream.kettlebell.monster/thumb/61f99d8c-2713-4a88-856a-b4a39a8d6ae9.jpg The coach describes a cardio and strength workout with a single kettlebell, bought in with 50 CrossFit burpees as the warm-up after the prep work. Each of the 12 rounds is a hip hinge deadlift, pull for grip transition and hammer curl four times, three tricep push-ups, three chest push-ups, a split stance row into standing four times on each side, and four strict presses on each side. He says it takes about 26 to 35 minutes depending on weight and condition, and that curls are neglected exercises that are very functional. https://stream.kettlebell.monster/hls/61f99d8c-2713-4a88-856a-b4a39a8d6ae9/master.m3u8 https://kettlebell.monster/explore/videos/1057 2026-04-12T06:43:35.149Z monthly 0.8 https://kettlebell.monster/session/kratos NEO-DAY KRATOS Introduction https://stream.kettlebell.monster/thumb/b1006a1d-6376-459b-8baa-01539bc6a7e5.jpg The coach describes single and double kettlebell work with heavy weights. Each round is six chest presses with two kettlebells in 90 seconds, six full hardstyle snatches on each side in 45 seconds, and six strict tricep push-ups in 60 seconds, then two minutes of active recovery. That is six minutes per round, five rounds, 30 minutes. Recovery on odd rounds is hip flexor stretch into hamstring stretch, and on even rounds the lying crossover stretch, held 30 seconds. The warm-up is hip hinge into arm circles, ankle circles, Frankenstein kick into cross knee to elbow and push-ups, for three cycles. https://stream.kettlebell.monster/hls/b1006a1d-6376-459b-8baa-01539bc6a7e5/master.m3u8 https://kettlebell.monster/explore/videos/1041 2026-04-12T06:43:31.592Z monthly 0.8 https://kettlebell.monster/session/koroni KORONI Introduction https://stream.kettlebell.monster/thumb/00638dd0-b7c3-471d-aa24-9bf6ecda22fb.jpg The coach describes it as mobility under load: slow pause side bends for 30 seconds per side, alternating half halo with shoulder extension, narrow goblet squat, upward into downward dog, slow ribbons into reverse lunge and twist, cat cow in plank for the upper back only, and thoracic rotations holding the bell by the horns base up. Each of these except the side bends is 60 seconds, and there are four rounds. The warm-up is 15 seconds each of jumping jacks, single leg hip circles, full hip circles and Frankenstein kicks, for three rounds. He says slower is harder and the heart rate stays low. https://stream.kettlebell.monster/hls/00638dd0-b7c3-471d-aa24-9bf6ecda22fb/master.m3u8 https://kettlebell.monster/explore/videos/1035 2026-04-12T06:43:29.495Z monthly 0.8 https://kettlebell.monster/session/korinthos KORINTHOS Introduction https://stream.kettlebell.monster/thumb/192f55f7-30ba-4af5-8d0d-b3d2852dcb83.jpg The coach describes a joint and mobility workout with double or single kettlebell. Each cycle is racked ankle dorsiflexion for one minute, reverse curtsy, get up and curl into lateral flexion press for one minute per side, 90/90 windmill for 45 seconds per side, bent over row with rotation of the spine for 45 seconds per side, overhead hip circles for 30 seconds each direction, and 30 seconds of rest. That is 7.5 minutes per cycle, six cycles, 45 minutes. The warm-up is jumping jacks, cross knee to elbow, squats, arm circles and ankle circles, for two cycles. https://stream.kettlebell.monster/hls/192f55f7-30ba-4af5-8d0d-b3d2852dcb83/master.m3u8 https://kettlebell.monster/explore/videos/1028 2026-04-12T06:43:27.097Z monthly 0.8 https://kettlebell.monster/session/knockout KNOCKOUT Introduction https://stream.kettlebell.monster/thumb/d13295be-6762-4cf0-99ab-9640d751292e.jpg Task one is two jerks, one squat thruster and two CrossFit burpees for 4 minutes AMRAP. Task two is a leg raise with arms overhead into toe touching crunch, then sit-up and alternating cross reach, for one minute each, two rounds. Task three is three jerks, one squat thruster and four CrossFit burpees for 8 minutes AMRAP. Task four repeats task two for three rounds, and task five is a 4 minute AMRAP of double bell jerks. The coach reports an average heart rate of 138, a highest of 175 bpm and 368 calories burned. https://stream.kettlebell.monster/hls/d13295be-6762-4cf0-99ab-9640d751292e/master.m3u8 https://kettlebell.monster/explore/videos/1019 2026-04-12T06:43:23.986Z monthly 0.8 https://kettlebell.monster/session/kettlebell-flow-amadeus Kettlebell Flow Amadeus Introduction https://stream.kettlebell.monster/thumb/0210564e-df09-4986-bf90-c317a4a83f31.jpg Kettlebell Flow Amadeus kettlebell workout video https://stream.kettlebell.monster/hls/0210564e-df09-4986-bf90-c317a4a83f31/master.m3u8 https://kettlebell.monster/explore/videos/1011 2026-04-12T06:43:20.821Z monthly 0.8 https://kettlebell.monster/session/kalathas KALATHAS Introduction https://stream.kettlebell.monster/thumb/bbeebf25-18c0-4d04-9ca4-5c16c60bf795.jpg The coach says it is the 25th day of training, so they use light weights and take it a bit easier. The flow is pass through, switch, clean, around the body, single arm swing, a flip, half snatch, hang clean, rack, squat. He builds it up by doing the first two exercises, then the second part, covering the grip transition and passing. Mobility work is placed in between, including the Cossack squat, and a bar marks where you can skip it. His partner says flows transfer into reflexes, coordination and hand-eye coordination in real life. https://stream.kettlebell.monster/hls/bbeebf25-18c0-4d04-9ca4-5c16c60bf795/master.m3u8 https://kettlebell.monster/explore/videos/1009 2026-04-12T06:43:19.517Z monthly 0.8 https://kettlebell.monster/session/just-snatch JUST SNATCH Warm-Up Technique https://stream.kettlebell.monster/thumb/78438892-bbd2-48c8-b402-f5a086aa8f65.jpg Each round is two squats, two cross knee to elbow each side, two times both arms overhead, two Frankenstein kicks each side, two hamstring curls each side and two alternating thoracic rotations. The coach does four rounds of the first group, about a minute, and the whole warm-up for three cycles, about six minutes. In the thoracic rotation he presses the leg he is turning away from into the ground so the hip does not turn. He says the prep work will focus on the thoracic spine, the scapula, the hips and legs, and a few rows and snatches. https://stream.kettlebell.monster/hls/78438892-bbd2-48c8-b402-f5a086aa8f65/master.m3u8 https://kettlebell.monster/explore/videos/1001 2026-04-12T06:43:16.863Z monthly 0.8 https://kettlebell.monster/session/just-jerk JUST JERK Introduction https://stream.kettlebell.monster/thumb/9f42410f-997c-47dd-a95b-94647ed366e4.jpg The coach calls it a technique, progression and speed workout that breaks the jerk into four components. Each is 30 seconds of work and 30 seconds of rest for four rounds with double kettlebell: a controlled calf raise, a push press for speed, a controlled under squat, and a jerk for speed. After two minutes of rest comes six minutes of a heavier single kettlebell speed switch jerk. The warm-up is two jumping jacks and two squats, scapula work and shoulder circles, then external hip rotation, Frankenstein kick and hamstring curl, for three cycles. https://stream.kettlebell.monster/hls/9f42410f-997c-47dd-a95b-94647ed366e4/master.m3u8 https://kettlebell.monster/explore/videos/992 2026-04-12T06:43:13.710Z monthly 0.8 https://kettlebell.monster/session/joe-rogan-kettlebell-workout 2026-04-12T06:43:13.421Z monthly 0.8 https://kettlebell.monster/session/jaws 2026-04-12T06:43:13.136Z monthly 0.8 https://kettlebell.monster/session/jackal JACKAL Introduction https://stream.kettlebell.monster/thumb/9d1da6d0-7392-4a32-8b19-a66b7d32f0d1.jpg Each cycle is 90 seconds of dead clean, 90 seconds of strict press with speed switch, and 90 seconds of bent over row, using the same weight, then five minutes of active recovery. Active recovery includes overhead Hindu squat and downward dog into child's pose. The weight goes down each cycle, and the score is rounds multiplied by the kettlebell weight used. A strict press scores 1 point and any other press 0.8. The warm-up is three jumping jacks, three squats and three cross knee to elbow, then one tricep push-up, three cross mountain climbers and arms overhead, two cycles. https://stream.kettlebell.monster/hls/9d1da6d0-7392-4a32-8b19-a66b7d32f0d1/master.m3u8 https://kettlebell.monster/explore/videos/985 2026-04-12T06:43:10.634Z monthly 0.8 https://kettlebell.monster/session/invictus INVICTUS Introduction https://stream.kettlebell.monster/thumb/0021afde-0505-4339-959f-d926dbe27ec7.jpg The coach calls it a hybrid workout combining kettlebell strength with bodyweight yoga poses. The warm-up is two rounds of jumping jack into alternating Frankenstein kick for one minute, alternating thoracic rotation into arms overhead for one minute, and squat into knee extension for one minute. The workout is a 22 minute AMRAP: bend over row, hang lift, hang clean, jerk overhead and overhead reverse lunge with a heavy weight, then one CrossFit burpee and two dynamic upward dog into downward dog. https://stream.kettlebell.monster/hls/0021afde-0505-4339-959f-d926dbe27ec7/master.m3u8 https://kettlebell.monster/explore/videos/975 2026-04-12T06:43:07.426Z monthly 0.8 https://kettlebell.monster/session/infinity INFINITY Introduction https://stream.kettlebell.monster/thumb/921817ec-f3fa-4f69-94d9-a9f6faaefe4f.jpg The first task is a 6 minute AMRAP of three single arm swings, three jumping jacks and three CrossFit burpees, switching sides each round, used as the warm-up. Then comes 45 seconds per side of kick out into sit-up, seated curl, seated press and 90/90 windmill, for eight rounds, 12 minutes. Next is six minutes of dynamic stretching, deep squat into alternating shoulder horizontal abduction, then knee extension into standing with arms overhead. The last part is 30 seconds of slow bicycle crunches and 30 seconds of ribbons, for eight rounds, eight minutes. https://stream.kettlebell.monster/hls/921817ec-f3fa-4f69-94d9-a9f6faaefe4f/master.m3u8 https://kettlebell.monster/explore/videos/969 2026-04-12T06:43:05.270Z monthly 0.8 https://kettlebell.monster/session/impact IMPACT Introduction https://stream.kettlebell.monster/thumb/91627e1b-f3bb-4dc7-abd9-7c2301cf5052.jpg The coach describes slow, low-rep squat variations. Task one is a sissy squat for 45 seconds, task two is one overhead Hindu squat for 45 seconds, task three is three Cossack squats for 45 seconds, and task four is three Cossack squats on the other side. Task five is two heavy racked squats in 30 seconds, cleaning once, which counts toward scoring, and task six is three minutes of active recovery. This is done for five rounds, with no recovery in the last round, going straight into task seven, a double kettlebell hang clean AMRAP. Scoring is the total weight moved in tasks five and seven. https://stream.kettlebell.monster/hls/91627e1b-f3bb-4dc7-abd9-7c2301cf5052/master.m3u8 https://kettlebell.monster/explore/videos/962 2026-04-12T06:43:02.952Z monthly 0.8 https://kettlebell.monster/session/immortal IMMORTAL Introduction https://stream.kettlebell.monster/thumb/defc75eb-5145-46a5-a47c-7d9f11682c22.jpg The coach describes a double kettlebell metcon. Task one is a hardstyle clean and a squat, then two CrossFit burpees, for 12 minutes AMRAP. Then come four minutes of active recovery, then a 4 minute AMRAP of double kettlebell alternating strict press. The warm-up is four jumping jacks, a squat and alternating Frankenstein kicks for one minute, thoracic rotations and lateral flexion for 30 seconds, and hip circles for 30 seconds, for three cycles. His score was 20 rounds with two 24s and 22 with two 20s, a total of 1840. https://stream.kettlebell.monster/hls/defc75eb-5145-46a5-a47c-7d9f11682c22/master.m3u8 https://kettlebell.monster/explore/videos/954 2026-04-12T06:43:00.370Z monthly 0.8 https://kettlebell.monster/session/hera HERA Warm-Up Technique https://stream.kettlebell.monster/thumb/3a6f999a-6abb-43bd-b839-9b920a02fc0a.jpg The first exercise is two jumping jacks into a squat, repeated for 30 seconds. Next is external and internal hip rotation for 15 seconds on each side, where the coach keeps the hips firm and works on range rather than speed. Then comes an arm circle into alternating thoracic rotation for 30 seconds, keeping the hips where they are so the thoracic spine does the work. The whole warm-up is done for four cycles, six minutes, and the prep work follows. https://stream.kettlebell.monster/hls/3a6f999a-6abb-43bd-b839-9b920a02fc0a/master.m3u8 https://kettlebell.monster/explore/videos/946 2026-04-12T06:42:57.543Z monthly 0.8 https://kettlebell.monster/session/helicon HELICON Introduction https://stream.kettlebell.monster/thumb/625dd7eb-9aea-484b-aed9-c6ca8d1a1815.jpg The coach says Helicon can be done in 10 to 15 minutes if you are fast, around 20 with the scaled version. The warm-up is five windmills each side, five curtsy lunge into Frankenstein kick each side and five hip hinge into arms overhead, for two rounds, then 50 jumping jacks, for two cycles. The workout uses one kettlebell: 10 CrossFit burpees, 10 single arm swings on each arm, five bodyweight squats and five tricep push-ups, for five rounds, then 50 full snatches. https://stream.kettlebell.monster/hls/625dd7eb-9aea-484b-aed9-c6ca8d1a1815/master.m3u8 https://kettlebell.monster/explore/videos/940 2026-04-12T06:42:54.070Z monthly 0.8 https://kettlebell.monster/session/hector HECTOR Introduction https://stream.kettlebell.monster/thumb/fabd2f84-9e0a-4620-bd56-8f42128fc487.jpg The warm-up is one squat jump, one alternating knee to elbow and one alternating Frankenstein kick for two minutes, then two ankle circles, two single leg hip circles and one thoracic rotation for one minute, for two cycles. Task one is 40 jumping jacks, 20 snatches and 12 clean and jerks for time with a three minute cap, then the same on the other side. Task three is about four minutes of bridge, kick out, sit up and alternating shin box, and then about four minutes of curtsy lunge and forward bend. Tasks one and two are repeated. The score is total remaining seconds times weight. https://stream.kettlebell.monster/hls/fabd2f84-9e0a-4620-bd56-8f42128fc487/master.m3u8 https://kettlebell.monster/explore/videos/933 2026-04-12T06:42:50.918Z monthly 0.8 https://kettlebell.monster/session/havoc HAVOC Introduction https://stream.kettlebell.monster/thumb/d2c19250-31db-44cd-ab87-8fde2783a07f.jpg Task one is four cross mountain climbers, two triceps push-ups, four half snatches and two bent over rows, as a 5 minute AMRAP with double or single kettlebell, scored as rounds times weight. Task two is 4 minutes of mobility: single leg kneeling hip flexor stretch with thoracic rotation, runner's lunge, upward dog and child's pose. This is done for three cycles with 30 seconds to transition. The coach's score was 7 rounds at 40 kilos (280), 7 rounds with two 16s (224) and 6 rounds at 40 (240), a total of 744. https://stream.kettlebell.monster/hls/d2c19250-31db-44cd-ab87-8fde2783a07f/master.m3u8 https://kettlebell.monster/explore/videos/922 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/half-marathon-clean-and-jerk 2026-04-12T06:42:47.818Z monthly 0.8 https://kettlebell.monster/session/grit GRIT Introduction https://stream.kettlebell.monster/thumb/af3729de-21aa-49e8-8713-8999dd3dd97b.jpg The coach calls Grit a chipper for cardio strength and coordination. The warm-up is a squat, alternating hip circle and arms overhead for one minute, hip work for 30 seconds per leg for two rounds, and thoracic rotation with arm circle for 30 seconds per side. The workout is 20 CrossFit burpees, then a single kettlebell combo of pass through the legs, switch clean, snatch and press, for 80 reps, switching at will. The time cap is 34 minutes, and the score is seconds left times your weight; at 30 minutes with a weight of 20 that is 240 times 20. https://stream.kettlebell.monster/hls/af3729de-21aa-49e8-8713-8999dd3dd97b/master.m3u8 https://kettlebell.monster/explore/videos/913 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/giant GIANT Introduction https://stream.kettlebell.monster/thumb/a3b0116d-e2d3-4fa9-bf50-049d2e0b198c.jpg The work is a 20 minute AMRAP of double kettlebell clean, strict press, then bringing the weight to the ground and doing a pancake burpee, which is one round. The warm-up is 20 second blocks of jumping jacks, alternating hip circles and scarecrow into arms overhead, for three rounds, then squats, alternating Frankenstein kicks and shoulder rolls, for three rounds, six minutes in all. The coach says it is called Giant because you go from the ground all the way up tall. He reports a maximum heart rate of 171, an average of 152 and 335 calories, not including the warm-up. https://stream.kettlebell.monster/hls/a3b0116d-e2d3-4fa9-bf50-049d2e0b198c/master.m3u8 https://kettlebell.monster/explore/videos/905 2026-04-12T06:42:42.311Z monthly 0.8 https://kettlebell.monster/session/garry 2026-04-12T06:42:42.049Z monthly 0.8 https://kettlebell.monster/session/fourforty-wod 2026-04-12T06:42:41.780Z monthly 0.8 https://kettlebell.monster/session/fifty-fifty FIFTY FIFTY Introduction https://stream.kettlebell.monster/thumb/7704fcce-1b5f-4500-8740-b598cb088f6e.jpg The coach calls it an endurance chipper with double kettlebell. It starts with a buy-in of 20 CrossFit burpees, then 50 hang cleans, 50 half snatches, and a buy-out of 20 CrossFit burpees. There is an 18 minute time cap, and the score is the seconds left within the cap times your weight. His time was 15:25, leaving 155 seconds, and times 32 kilograms that gave a score of 4960. He says the buy-in also serves as the warm-up. https://stream.kettlebell.monster/hls/7704fcce-1b5f-4500-8740-b598cb088f6e/master.m3u8 https://kettlebell.monster/explore/videos/896 2026-04-12T06:42:38.782Z monthly 0.8 https://kettlebell.monster/session/fierce FIERCE Warm-Up Technique https://stream.kettlebell.monster/thumb/7a84e848-03fc-46c4-8d87-52ef548dafae.jpg The first block is six jumping jacks, alternating thoracic rotation with the knees and hips locked out so only the spine rotates, two times arms overhead with the shoulder blades pulled down, and two times scapula adduction. That block runs for three minutes. The second block is three jumping jacks, alternating hip circles, a squat with the hips pushed low and the knees pulled out, and alternating Frankenstein kicks, also for three minutes. Together they make a six minute warm-up. https://stream.kettlebell.monster/hls/7a84e848-03fc-46c4-8d87-52ef548dafae/master.m3u8 https://kettlebell.monster/explore/videos/889 2026-04-12T06:42:36.076Z monthly 0.8 https://kettlebell.monster/session/ferox FEROX Introduction https://stream.kettlebell.monster/thumb/59394c7d-742d-4d6d-93b4-c9d15b39c7fd.jpg The workout is eight tasks of 90 seconds each, with eight to 12 reps in each. They are seated hammer curls with both arms, leg raises for six to eight reps, standing side curls on each arm, a side plank hold of 30 to 40 seconds per side, Superman, and standing biceps curls on each arm. This is done for two to three rounds, then a finisher of drop sets of standing hammer curls with both arms. The warm-up is six elbow circles each way, shoulder circles, six internal and external shoulder rotations, six scapular abduction and adduction and 12 jumping jacks, for three cycles, plus wrist work. https://stream.kettlebell.monster/hls/59394c7d-742d-4d6d-93b4-c9d15b39c7fd/master.m3u8 https://kettlebell.monster/explore/videos/879 2026-04-12T06:42:33.053Z monthly 0.8 https://kettlebell.monster/session/exhausted EXHAUSTED Introduction https://stream.kettlebell.monster/thumb/72c04809-9c22-4963-a140-e393f88faaee.jpg The coach calls it a double kettlebell leg workout. In task one he does a dead clean, a strict press, then an alternating overhead reverse lunge, at 30 seconds per round for six rounds with the lightest weight. Task two is the same but heavier at 35 seconds per round, and task three is heaviest at 40 seconds per round. There are two extra minutes of active recovery, making four before task four, which is a 10 minute AMRAP of dead to overhead any way you like plus alternating overhead reverse lunge. Only task four is scored: rounds multiplied by the weight used. https://stream.kettlebell.monster/hls/72c04809-9c22-4963-a140-e393f88faaee/master.m3u8 https://kettlebell.monster/explore/videos/872 2026-04-12T06:42:30.595Z monthly 0.8 https://kettlebell.monster/session/euphoria EUPHORIA Introduction https://stream.kettlebell.monster/thumb/1d9c2504-45b9-4565-ab5c-4534d9ed9355.jpg Task one is two half snatches, two push-ups and two bent over rows with double kettlebell, as a 6 minute AMRAP at a heavier weight. Task two is mobility work, which the coach says you can skip for three minutes of rest: arms overhead into scarecrow into alternating behind the back reach, scapula work, offset shoulder circles, deep squats with hip work, and child's pose into downward dog, for five rounds. Task three is the same combo as a 12 minute AMRAP at a lighter weight. His own score: 11 rounds with two 20s plus 20 rounds with two 16s, total 1080. https://stream.kettlebell.monster/hls/1d9c2504-45b9-4565-ab5c-4534d9ed9355/master.m3u8 https://kettlebell.monster/explore/videos/864 2026-04-12T06:42:27.872Z monthly 0.8 https://kettlebell.monster/session/eternium ETERNIUM Introduction https://stream.kettlebell.monster/thumb/c6c73eeb-cf40-4a25-aa18-304787b58f44.jpg The warm-up is a squat CrossFit burpee, alternating knee to elbow and six jumping jacks for four minutes, then two arm circles each way and two alternating thoracic rotations for two minutes. Task one is two half snatches, one rack squat, one shoulder press and two bodyweight surrenders as a 20 minute AMRAP, with double or single kettlebell. Task two is 40 bent over rows with double kettlebell and 60 double arm swings with a single kettlebell for time, with a six minute cap. Scoring is rounds times weight plus remaining seconds times weight; the coach got 22 rounds at 40 kilos plus 28 seconds, a total of 2000. https://stream.kettlebell.monster/hls/c6c73eeb-cf40-4a25-aa18-304787b58f44/master.m3u8 https://kettlebell.monster/explore/videos/853 2026-04-12T06:42:24.405Z monthly 0.8 https://kettlebell.monster/session/equinox EQUINOX Introduction https://stream.kettlebell.monster/thumb/efd79f2e-7bd3-4f5f-aee2-c54ea04e270c.jpg The warm-up is five jumping jacks, four hip hinge into arms overhead, three squats and two CrossFit burpees, for 12 rounds, about six minutes or a bit more. Task one is alternating clean and jerk with one kettlebell, 8 minutes AMRAP, scored as reps times weight. Task two is double kettlebell: five clean and jerk, five clean and push press, five clean and strict press, then five CrossFit burpees, for 10 rounds for time. The task two score is the number of seconds divided by your weight, and the shortest time wins. https://stream.kettlebell.monster/hls/efd79f2e-7bd3-4f5f-aee2-c54ea04e270c/master.m3u8 https://kettlebell.monster/explore/videos/844 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/eos EOS Introduction https://stream.kettlebell.monster/thumb/dbab32f9-91d7-4651-b789-1cbd4a97ee69.jpg Task one is two minutes unscored: alternating cross knee to elbow and alternating Frankenstein kicks into arms overhead. Task two is a 4 minute AMRAP of two jumping jacks, one squat and one push-up. Task three is a 4 minute mobility routine of downward dog into runner's lunge with thoracic rotation into a split lunge and arms overhead. Task four is a 6 minute AMRAP of bent over row, hang clean and press, and reverse Turkish get-up. After another mobility block, task six is 100 hardstyle snatches in a six minute cap with a heavier weight than task four. Score is the reps from task 2 plus task 4, times the weight in task 6. https://stream.kettlebell.monster/hls/dbab32f9-91d7-4651-b789-1cbd4a97ee69/master.m3u8 https://kettlebell.monster/explore/videos/838 2026-04-12T06:42:19.241Z monthly 0.8 https://kettlebell.monster/session/enzo ENZO Introduction https://stream.kettlebell.monster/thumb/9f1f9eb9-0a00-4052-b722-2edbdf39552c.jpg The warm-up is 10 jumping jacks, a bodyweight combo of single leg hip circle, Frankenstein kick and lateral knee raise on each side, then a squat, for four rounds, followed by hip hinge into arms overhead with alternating thoracic rotation for six rounds, all done for two cycles. The workout is an 8 minute AMRAP of full snatch, 6 minutes of alternating reverse curtsy, get up into 90/90, and an 8 minute AMRAP of jerk. Then comes 6 minutes of downward dog into upward dog and child's pose into kneeling bridge, and 50 reps for time of hang snatch, hang clean, swing and clean. The coach advises sprinting towards the end of each 8 minute AMRAP. https://stream.kettlebell.monster/hls/9f1f9eb9-0a00-4052-b722-2edbdf39552c/master.m3u8 https://kettlebell.monster/explore/videos/827 2026-04-12T06:42:15.824Z monthly 0.8 https://kettlebell.monster/session/enigma ENIGMA Introduction https://stream.kettlebell.monster/thumb/9fa8e5b8-394e-44dc-8f51-4571333fb061.jpg The coach describes ENIGMA as a cardio and strength workout with a single kettlebell and one combo: two bent over rows, a hang clean, a half snatch, switch to the other side, clean it up, drop it and repeat. It is a 16 minute AMRAP, and one time through the combo is one round. The warm-up is two jumping jacks, cross knee to elbow, Frankenstein kick and hamstring curl on each side, four times, then four hip circles and four arm circles both ways, twice, for three cycles. He reports his own heart rate: 172 maximum, 135 average, 63% in the red zone. https://stream.kettlebell.monster/hls/9fa8e5b8-394e-44dc-8f51-4571333fb061/master.m3u8 https://kettlebell.monster/explore/videos/816 2026-04-12T06:42:12.458Z monthly 0.8 https://kettlebell.monster/session/emporium EMPORIUM Introduction https://stream.kettlebell.monster/thumb/104feccd-686e-4b3f-a3eb-24a515bb660e.jpg The coach calls Emporium a core and mobility workout. The warm-up is 40 jumping jacks done once, then four swings and two CrossFit burpees for 10 rounds. The first task is six modified Russian twists into crunch and sit-up, four child's pose into upward and downward dog, six triceps extensions into crunch and four runner's lunge and twist, for two rounds, about 10 minutes. The second task is four kneeling curl into overhead press, four narrow squats, three alternating side curl into bridge and crunch and three alternating reverse lunge and twist, for two rounds, about 10 minutes. Everything is repeated for two cycles. https://stream.kettlebell.monster/hls/104feccd-686e-4b3f-a3eb-24a515bb660e/master.m3u8 https://kettlebell.monster/explore/videos/806 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/elba ELBA Introduction https://stream.kettlebell.monster/thumb/899df1fa-01af-4077-a989-a124756997e8.jpg The warm up is a reverse lunge, Frankenstein kick, hip circle and arms overhead, then the other side, for three minutes. Task one is 4 minutes AMRAP of six jumping jacks and two bodyweight squats. Task two is 6 minutes AMRAP of dead swing, half snatch and overhead reverse lunge. Task three is 8 minutes AMRAP of dead swing, clean and jerk, squat, strict press and overhead reverse lunge. There are 30 seconds between tasks to write down your numbers. https://stream.kettlebell.monster/hls/899df1fa-01af-4077-a989-a124756997e8/master.m3u8 https://kettlebell.monster/explore/videos/796 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/eagle Introduction EAGLE https://stream.kettlebell.monster/thumb/bf189a9e-9024-4020-93e7-eac3156869b2.jpg Task one is five chest presses on each side, five seconds up and five seconds down, then 10 seconds to transition to the other side, then 30 seconds of rest, for eight rounds. Task two is four minutes of active recovery with downward dog into deep runner's lunge. Task three is four pullovers in 60 seconds, one every 15 seconds, on the ground, then 30 seconds of bridge, for six rounds. The coach says to pick a weight you can maintain for the eight rounds, and that the whole workout is about 30 minutes. https://stream.kettlebell.monster/hls/bf189a9e-9024-4020-93e7-eac3156869b2/master.m3u8 https://kettlebell.monster/explore/videos/1863 2026-04-12T06:42:05.749Z monthly 0.8 https://kettlebell.monster/session/drax-the-chipper 2026-04-12T06:42:05.488Z monthly 0.8 https://kettlebell.monster/session/drakona DRAKONA Introduction https://stream.kettlebell.monster/thumb/16c87380-e29d-4371-b58c-ac369ea97dd8.jpg The workout is 8 minutes AMRAP of dead clean into strict press, switching at will, 2 minutes rest, then 8 minutes AMRAP of pass through switch clean into any press, 2 minutes rest, then 6 minutes AMRAP of alternating push press with a speed switch. Any press can be a strict press, push press or a press using the spine. The warm up is a ladder from 1 to 6 of jumping jack, alternating Frankenstein kick and alternating hip circle, and he says to go to 10 if you skip the prep work. https://stream.kettlebell.monster/hls/16c87380-e29d-4371-b58c-ac369ea97dd8/master.m3u8 https://kettlebell.monster/explore/videos/790 2026-04-12T06:42:03.390Z monthly 0.8 https://kettlebell.monster/session/dionysus DIONYSUS Introduction https://stream.kettlebell.monster/thumb/d1b8d5a5-f4e2-4d3e-844a-07a7a5f0a1fb.jpg Task one is a four minute warm up of alternating thoracic flexion with arm over, then three jumping jacks, two squats and one push up. Task two is a 3 minute AMRAP of hang clean and strict press, task three is three minutes of alternating rear press with ribbon, and task four is a 3 minute AMRAP of jerk and side press. Task five is three minutes of scapula and shoulder mobility, and task six is a 6 minute AMRAP of half snatch and strict press. The score is the total rounds of tasks two, four and six times the weight, using the same weight throughout. https://stream.kettlebell.monster/hls/d1b8d5a5-f4e2-4d3e-844a-07a7a5f0a1fb/master.m3u8 https://kettlebell.monster/explore/videos/782 2026-04-12T06:42:00.820Z monthly 0.8 https://kettlebell.monster/session/deus DEUS Introduction https://stream.kettlebell.monster/thumb/410e022d-29d5-48ce-90b8-d2d67f7d52b9.jpg The warm up is four jumping jacks, two squats and one CrossFit burpee into upward dog and downward dog for four minutes, then two minutes of scarecrows, alternating thoracic rotations and alternating hip circles. The combo is a double bell dead clean into a half snatch, done as AMRAPs of 3 minutes, 2 minutes 30, 2 minutes and 1 minute 30, each followed by a recovery block with rest and active recovery. The last task is a 6 minute AMRAP of single kettlebell dead snatch. The combo is scored as rounds times weight, and the last task as total reps times weight. https://stream.kettlebell.monster/hls/410e022d-29d5-48ce-90b8-d2d67f7d52b9/master.m3u8 https://kettlebell.monster/explore/videos/771 2026-04-12T06:41:57.397Z monthly 0.8 https://kettlebell.monster/session/delerium DELERIUM Introduction https://stream.kettlebell.monster/thumb/01b5ac78-d769-4bef-a0bd-9ea3f101b09c.jpg Task one is a 5 minute AMRAP of single bell clean and strict press. Task two is 4 minutes of active recovery with squat and alternating thoracic rotation with one arm overhead, downward dog and alternating knee to elbow. Task three is a 5 minute AMRAP of bent over dead row into hang lift, task four repeats task two, and task five is any snatch for 8 minutes. Scoring is the total weight lifted in tasks one, three and five, and you can change weights and switch sides at will. The warm up is about six to seven minutes. https://stream.kettlebell.monster/hls/01b5ac78-d769-4bef-a0bd-9ea3f101b09c/master.m3u8 https://kettlebell.monster/explore/videos/762 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/death-by-strict-press Death by Strict Press Introduction https://stream.kettlebell.monster/thumb/a38a2ced-25c9-4a0e-8ae6-917263b61e59.jpg The coach says you can use one or two kettlebells and change weight at any time, but each time the weight is put down the penalty is five CrossFit burpees. Score is the maximum weight moved in each AMRAP. The active recovery is two single arm scarecrows into arms overhead and thoracic extension each side, four inchworms into upward and downward dog, and thoracic rotation with arm circle each side. The warm-up is five minutes. He reports a maximum heart rate of 161 and an average of 136. https://stream.kettlebell.monster/hls/a38a2ced-25c9-4a0e-8ae6-917263b61e59/master.m3u8 https://kettlebell.monster/explore/videos/1836 2026-04-12T06:41:54.096Z monthly 0.8 https://kettlebell.monster/session/death-by-squat DEATH BY SQUAT Introduction https://stream.kettlebell.monster/thumb/753c0ef5-b318-4621-828f-41a2ecab1abd.jpg DEATH BY SQUAT kettlebell workout video https://stream.kettlebell.monster/hls/753c0ef5-b318-4621-828f-41a2ecab1abd/master.m3u8 https://kettlebell.monster/explore/videos/760 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/death-by-clean 2026-04-12T06:41:51.182Z monthly 0.8 https://kettlebell.monster/session/crusader CRUSADER Introduction https://stream.kettlebell.monster/thumb/202917a5-b09c-4b59-84c7-2f82f7d3ceea.jpg Task one is a strict press with a heavy kettlebell for two minutes, as many reps as possible, switching at will, then 30 seconds of rest to write down the numbers. Task two is two minutes of core work, either a combo of two leg raises, one windshield wiper, two cross crunches and two crunches, or downward dog with toe touches. That is repeated for eight cycles, about 36 minutes. The score is the total weight moved, meaning the weight pressed. https://stream.kettlebell.monster/hls/202917a5-b09c-4b59-84c7-2f82f7d3ceea/master.m3u8 https://kettlebell.monster/explore/videos/749 2026-04-12T06:41:49.340Z monthly 0.8 https://kettlebell.monster/session/crusade CRUSADE Introduction https://stream.kettlebell.monster/thumb/4fe6261e-2255-4505-938a-3ce0066d4e7b.jpg Task one is eight minutes of warm up and prep work. Tasks two and four are six minute AMRAPs of getting the chin to the ground, getting the scapula to the ground without rolling over, and moving a kettlebell from dead to overhead on each side. Task three is hip mobility, task five is shoulder and spine mobility, and task six is a four minute AMRAP of clean and squat. The coach says to use the heaviest weight you can maintain. Scoring is rounds times weight, with tasks two and four scored together. https://stream.kettlebell.monster/hls/4fe6261e-2255-4505-938a-3ce0066d4e7b/master.m3u8 https://kettlebell.monster/explore/videos/740 2026-04-12T06:41:46.465Z monthly 0.8 https://kettlebell.monster/session/core CORE Introduction https://stream.kettlebell.monster/thumb/78a6020b-f5d0-457d-8cc3-bfdab6cabf45.jpg Each interval is 30 seconds of work and 30 seconds of rest: pull throughs in a plank, overhead side plank on each side, 60 seconds of ribbons, and 30 seconds of farm walk with one kettlebell overhead on each side. Then come four minutes of mobility and joint work. That is 10 minutes, repeated for three cycles, 30 minutes in total. The warm up is five squats, five cross knee to elbow each side, five CrossFit burpees, five side bends and five hip circles each direction, for four cycles. https://stream.kettlebell.monster/hls/78a6020b-f5d0-457d-8cc3-bfdab6cabf45/master.m3u8 https://kettlebell.monster/explore/videos/731 2026-04-12T06:41:43.503Z monthly 0.8 https://kettlebell.monster/session/conquest CONQUEST Introduction https://stream.kettlebell.monster/thumb/c8b795af-32d0-427c-9a90-330ab4f59a78.jpg The coach says CONQUEST needs one kettlebell and has four exercises. The warm up is two blocks of two minutes: alternating Frankenstein kicks with a squat into arms overhead, then alternating hip circles, arm circles and thoracic rotations. The 12 minute AMRAP is a dead clean, a backdrop swing, a clean, a jerk, and a drop into a bent over row back to the ground, switching sides at will. https://stream.kettlebell.monster/hls/c8b795af-32d0-427c-9a90-330ab4f59a78/master.m3u8 https://kettlebell.monster/explore/videos/727 2026-04-12T06:41:41.909Z monthly 0.8 https://kettlebell.monster/session/conan CONAN Introduction https://stream.kettlebell.monster/thumb/4158ea99-9a3b-4f11-83ee-6e815d377820.jpg The warm up is two deep squats into leg extension into tricep push ups, one alternating reverse lunge into arms overhead, four sets, then four bodyweight windmills into rotational reach, three rounds, and ending with 10 double arm swings and four hip circles, four rounds. The first combo has 50 seconds per side: chest press, knees in, kick out and sit up, lunge get-up into a windmill, then back down, for four sets. Two minutes of runner's lunge and twist follow, then a combo with racked squat get-up and bent press, and two minutes of downward dog, runner's lunge and inchworm. The whole sequence is done twice. The coach says it is not a cardio workout. https://stream.kettlebell.monster/hls/4158ea99-9a3b-4f11-83ee-6e815d377820/master.m3u8 https://kettlebell.monster/explore/videos/718 2026-04-12T06:41:39.107Z monthly 0.8 https://kettlebell.monster/session/colossus-wod 2026-04-12T06:41:38.843Z monthly 0.8 https://kettlebell.monster/session/chest 2026-04-12T06:41:38.537Z monthly 0.8 https://kettlebell.monster/session/chania CHANIA Introduction https://stream.kettlebell.monster/thumb/35e0b133-1736-4f57-8311-717f3a502b12.jpg The workout uses double kettlebells. Each 4 minute AMRAP is one squat, one half snatch and one overhead reverse lunge, with a clean first and the weight not put down between rounds. Then comes four minutes of active recovery with pigeon, 90/90 windmill and downward dog, and this is done for four cycles, 32 minutes in total. Scoring equals total rounds times weight. The warm up is three blocks of two minutes: push up, cross knee to elbow and hip hinge; Frankenstein kick, reverse leg curl and thoracic rotation; and jumping jacks, squat and side bend. https://stream.kettlebell.monster/hls/35e0b133-1736-4f57-8311-717f3a502b12/master.m3u8 https://kettlebell.monster/explore/videos/709 2026-04-12T06:41:35.682Z monthly 0.8 https://kettlebell.monster/session/centauri CENTAURI Introduction https://stream.kettlebell.monster/thumb/1197bb8a-141c-4c09-9403-4dbb1a795a79.jpg CENTAURI kettlebell workout video https://stream.kettlebell.monster/hls/1197bb8a-141c-4c09-9403-4dbb1a795a79/master.m3u8 https://kettlebell.monster/explore/videos/699 2026-04-12T06:41:32.480Z monthly 0.8 https://kettlebell.monster/session/calypso CALYPSO Introduction https://stream.kettlebell.monster/thumb/9b4f79fd-fa20-44ba-ad4f-e26574ed3c66.jpg The warm up is six jumping jacks, squats, hip hinge with arms overhead and alternating Frankenstein for two minutes, then alternating single hip circle and alternating thoracic rotation for one minute, repeated for six minutes. Task one is a single arm swing, half snatch and squat combo, 48 sets within 10 minutes. The time left is used for the maximum number of CrossFit burpees, which is the scoring. Then there are five minutes of stretching and recovery, and task one repeats, 20 minutes of intense work. https://stream.kettlebell.monster/hls/9b4f79fd-fa20-44ba-ad4f-e26574ed3c66/master.m3u8 https://kettlebell.monster/explore/videos/689 2026-04-12T06:41:29.340Z monthly 0.8 https://kettlebell.monster/session/brisbane 2026-04-12T06:41:29.071Z monthly 0.8 https://kettlebell.monster/session/boondal 2026-04-12T06:41:28.796Z monthly 0.8 https://kettlebell.monster/session/beginner-kettlebell-workout 2026-04-12T06:41:28.437Z monthly 0.8 https://kettlebell.monster/session/beast BEAST Introduction https://stream.kettlebell.monster/thumb/72f28101-7855-4bc2-bf01-3af6869f5dcf.jpg The exercises are strict press, front squat, hip hinge dead start snatch, bent over row, dead clean or dead snatch and hammer curl, each for six rounds of one minute, both sides. The coach says to start with your heaviest weight for one rep, then two reps with the second weight, four with the third and six with the fourth. The strict press is one kettlebell and the front squat can be two. He reports using 32 kilos for the strict press and the curl, and says it takes about 36 minutes. https://stream.kettlebell.monster/hls/72f28101-7855-4bc2-bf01-3af6869f5dcf/master.m3u8 https://kettlebell.monster/explore/videos/681 2026-04-12T06:41:25.720Z monthly 0.8 https://kettlebell.monster/session/babylon BABYLON Introduction https://stream.kettlebell.monster/thumb/5e83721a-6529-457f-b1c9-65756d84b894.jpg The combo is clean from dead, hang clean, half snatch and overhead alternating reverse lunge back to dead, done twice, then one alternating Turkish get-up with one of the two kettlebells. This is 15 rounds, then 50 single kettlebell jerks for time. The six minute warm up is one crossover lunge into a curtsy lunge each side, four jumping jacks and one squat. https://stream.kettlebell.monster/hls/5e83721a-6529-457f-b1c9-65756d84b894/master.m3u8 https://kettlebell.monster/explore/videos/672 2026-04-12T06:41:22.693Z monthly 0.8 https://kettlebell.monster/session/attica ATTICA Introduction https://stream.kettlebell.monster/thumb/d1b012b2-4bba-438d-be8d-a3bb60005e73.jpg Task one is a 4 minute AMRAP of dead to strict press into overhead alternating reverse lunge, then two minutes of rest. Task two is a 4 minute AMRAP of dead to half snatch into racked squat, then two minutes of rest. Both are repeated for two cycles, 16 minutes of work. The warm up is a squat into alternating cross knee to elbow and alternating reverse lunge into arms overhead for one minute, then single leg hip circle, Frankenstein kick and thoracic rotation for 30 seconds per side, three cycles. The coach reports a highest heart rate of 164 and an average of 145. https://stream.kettlebell.monster/hls/d1b012b2-4bba-438d-be8d-a3bb60005e73/master.m3u8 https://kettlebell.monster/explore/videos/662 2026-04-12T06:41:19.420Z monthly 0.8 https://kettlebell.monster/session/atlas ATLAS Introduction https://stream.kettlebell.monster/thumb/4c70ef30-98fc-4d92-b96c-a903006136ae.jpg The warm up is six jumping jacks, two squats and one CrossFit burpee, then an inchworm with push up and hip hinge into arms overhead, then alternating reverse lunge with alternating thoracic rotation, two minutes each. The first task is a 12 minute AMRAP of double kettlebell dead swing snatch into alternating reverse lunge, then two CrossFit burpees, scored as rounds times weight. After one minute of rest come five minutes of active recovery with downward dog into runner's lunge and twist, and two bridges into kick out and squat get-up. The last task is 80 reps for time of bent over row, hang lift, hang clean and strict press. https://stream.kettlebell.monster/hls/4c70ef30-98fc-4d92-b96c-a903006136ae/master.m3u8 https://kettlebell.monster/explore/videos/653 2026-04-12T06:41:16.474Z monthly 0.8 https://kettlebell.monster/session/athinon ATHINON Warm-Up Technique https://stream.kettlebell.monster/thumb/0cbe995b-a0de-4a07-a73d-6e7209730ce4.jpg The warm up is three Frankenstein steps forward, three alternating hamstring curls stepping back, and three cross knee to elbow each side, for four rounds. Then come five squats into arms overhead and five alternating thoracic rotations into lateral flexion. The coach says to press the leg into the ground so the pelvis does not move in the rotation. Everything is done for two cycles. https://stream.kettlebell.monster/hls/0cbe995b-a0de-4a07-a73d-6e7209730ce4/master.m3u8 https://kettlebell.monster/explore/videos/644 2026-04-12T06:41:13.586Z monthly 0.8 https://kettlebell.monster/session/athena ATHENA Introduction https://stream.kettlebell.monster/thumb/05ab0331-7003-40b9-bf52-c810e75f0747.jpg The warm up is five jumping jacks and one bodyweight Turkish get-up per side for six minutes. Task one is three minutes of maximum CrossFit burpees, then a one minute transition. Task two is a 20 minute AMRAP of Turkish get-up into dead snatch or clean and press, then another transition, and task three is three minutes of maximum CrossFit burpees again. The score is task two rounds times weight, multiplied by the total burpees from tasks one and three. The coach reports 24 rounds at 20 kilos and 42 plus 38 burpees. https://stream.kettlebell.monster/hls/05ab0331-7003-40b9-bf52-c810e75f0747/master.m3u8 https://kettlebell.monster/explore/videos/635 2026-04-12T06:41:10.572Z monthly 0.8 https://kettlebell.monster/session/asus ASUS Introduction https://stream.kettlebell.monster/thumb/99728586-dd7e-4b99-9c3e-54ba36e0e82d.jpg The warm up is included: four minutes of cross mountain climber into arms overhead, alternating Frankenstein and alternating reverse lunge, then one minute of rest. Next is an 8 minute AMRAP of deck squat into CrossFit burpee, dead clean and dead snatch on both sides, then a 4 minute AMRAP of alternating strict press. The two AMRAPs are done for two rounds, 28 minutes of work in total. Scoring equals rounds times weight. The coach says there are alternatives and that the narrow squat cannot be done fast. https://stream.kettlebell.monster/hls/99728586-dd7e-4b99-9c3e-54ba36e0e82d/master.m3u8 https://kettlebell.monster/explore/videos/626 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/session/armus ARMUS Introduction https://stream.kettlebell.monster/thumb/ac4016af-80db-4719-9242-7cf5a3b05058.jpg Armus kettlebell workout video https://stream.kettlebell.monster/hls/ac4016af-80db-4719-9242-7cf5a3b05058/master.m3u8 https://kettlebell.monster/explore/videos/616 2026-04-12T06:41:04.311Z monthly 0.8 https://kettlebell.monster/session/arminius ARMINIUS Introduction https://stream.kettlebell.monster/thumb/d58dee58-c79c-47d9-a084-619c837a4758.jpg The warm up is included in the workout: four minutes of bodyweight Turkish get-up and four jumping jacks. The AMRAP is 28 minutes of two Turkish get-ups and five burpees into deadlift with one kettlebell, using the same weight for both. Scoring is rounds times your weight. The coach reports 16 rounds at 20 kilos for a total of 320 and 180 at 12 kilos, and asks viewers to send their scoring. https://stream.kettlebell.monster/hls/d58dee58-c79c-47d9-a084-619c837a4758/master.m3u8 https://kettlebell.monster/explore/videos/615 2026-04-12T06:41:01.863Z monthly 0.8 https://kettlebell.monster/session/armageddon ARMAGEDDON Introduction https://stream.kettlebell.monster/thumb/6216c660-6dbd-425e-8b5e-062b9963ebca.jpg The combo is a single kettlebell clean from dead, a squat thruster and a reverse Turkish get-up, then the other side. Task one is 6 reps with a 4 minute time cap, task three is 8 reps with a time cap of 5 minutes 20 seconds, and task five is 12 reps with an 8 minute time cap. A task does not count if the time cap is missed. Tasks two and four are six minutes of a mobility combo, each followed by a 30 second countdown. The warm up is six minutes of three alternating cross knee to elbow, three squats and an alternating bodyweight reverse Turkish get-up. https://stream.kettlebell.monster/hls/6216c660-6dbd-425e-8b5e-062b9963ebca/master.m3u8 https://kettlebell.monster/explore/videos/599 2026-04-12T06:40:58.571Z monthly 0.8 https://kettlebell.monster/session/armada ARMADA Introduction https://stream.kettlebell.monster/thumb/d4bfeab0-b1a4-4833-9bde-5b9c6230507d.jpg ARMADA kettlebell workout video https://stream.kettlebell.monster/hls/d4bfeab0-b1a4-4833-9bde-5b9c6230507d/master.m3u8 https://kettlebell.monster/explore/videos/598 2026-04-12T06:40:56.885Z monthly 0.8 https://kettlebell.monster/session/aris ARIS Introduction https://stream.kettlebell.monster/thumb/0297ae0a-6b4c-4a73-8141-4e2dab80bb46.jpg The first AMRAP is three double arm swings, a horn grip clean, two squats, a bottoms up horn grip clean and one ribbon, for three minutes. The second AMRAP is bodyweight: five jumping jacks, three cross knee to elbow on each side and two burpees, for three minutes. Both are done twice, 12 minutes in total. The warm up is two Frankenstein kicks, two single leg hip circles, two lateral thoracic flexions with arms overhead and two thoracic rotations on each side for four rounds, then three cross knee to elbow each side and two squats for four rounds, about six minutes. https://stream.kettlebell.monster/hls/0297ae0a-6b4c-4a73-8141-4e2dab80bb46/master.m3u8 https://kettlebell.monster/explore/videos/589 2026-04-12T06:40:54.487Z monthly 0.8 https://kettlebell.monster/session/argos ARGOS Introduction https://stream.kettlebell.monster/thumb/70538f91-e0a8-4c61-99eb-c96a2c50e5a8.jpg Each round of ARGOS is a chest press on one side on the ground, alternating cross crunch, a sit up to the other side with another chest press and alternating cross crunch, then standing up quickly for an alternating bent over row. It is 50 rounds for time with a 35 minute time cap, after a four minute freestyle warm up and one minute countdown. Score is the remaining seconds times the kettlebell weight, for example two minutes left is 120 seconds times the weight. The coach says to record the score on Kettlebell Monster. https://stream.kettlebell.monster/hls/70538f91-e0a8-4c61-99eb-c96a2c50e5a8/master.m3u8 https://kettlebell.monster/explore/videos/585 2026-04-12T06:40:52.707Z monthly 0.8 https://kettlebell.monster/session/apollo APOLLO Introduction https://stream.kettlebell.monster/thumb/4c96e2ab-fcc4-4526-9d9b-7253fa9a42af.jpg The coach says Apollo is a coordination and stability workout for rest days, done with one light bell and not meant to make you sweat. Task one is clean, bent over row, hang lift, hang clean and thoracic press, switching sides, for four minutes. Task two is a narrow stance side clean, lateral clean and rotational press, four minutes. Task three is dead clean, reverse lunge to dead, split stance curl and press, four minutes. Task four is cat cow and opposite arm and leg extension without weight, then task five repeats tasks two and three. https://stream.kettlebell.monster/hls/4c96e2ab-fcc4-4526-9d9b-7253fa9a42af/master.m3u8 https://kettlebell.monster/explore/videos/577 2026-04-12T06:40:50.042Z monthly 0.8 https://kettlebell.monster/session/apocalypse APOCALYPSE Introduction https://stream.kettlebell.monster/thumb/69db8d74-2c8d-40b5-a30a-3277997fd3bb.jpg APOCALYPSE uses two exercises, the strict press and the snatch, starting at a 1 RM weight for each and going down in weight as reps go up. The order is 1 rep each side for one minute, then 2, 3 and 4 reps each side with two minutes per block. Mobility routine one (downward dog, child's pose, quad stretch) follows each press and routine two (shoulder circles, alternating lateral thoracic flexion with arm over, deep squat) follows each snatch. The warm up is alternating cross knee to elbow, alternating Frankenstein kicks and deep squats for 90 seconds, then light alternating half snatches for 90 seconds, two cycles. https://stream.kettlebell.monster/hls/69db8d74-2c8d-40b5-a30a-3277997fd3bb/master.m3u8 https://kettlebell.monster/explore/videos/570 2026-04-12T06:40:47.535Z monthly 0.8 https://kettlebell.monster/session/apex APEX Introduction https://stream.kettlebell.monster/thumb/ea781fc9-d816-4a7f-addb-7764567b7e15.jpg APEX is a power and strength workout with one kettlebell: six single arm swings, four snatches and one Turkish get-up, as an 18 minute AMRAP. The warm up is hip hinge into arms overhead with curtsy lunge, thoracic rotation into cross knee to elbow, Frankenstein kick and lateral knee raise, then 20 seconds of jumping jacks and 40 seconds of alternating Cossack squats, two cycles. The coach says the score is rounds times kilos, for example 13 rounds with 20 kilos, and to compare only to your own previous results. https://stream.kettlebell.monster/hls/ea781fc9-d816-4a7f-addb-7764567b7e15/master.m3u8 https://kettlebell.monster/explore/videos/559 2026-04-12T06:40:44.072Z monthly 0.8 https://kettlebell.monster/session/alpha ALPHA Introduction https://stream.kettlebell.monster/thumb/a1fa4646-c756-4a7b-9ac0-d4ab5d5dc798.jpg ALPHA has four rounds of double kettlebell squat into jerk for maximum reps: 90, 80, 70 and 60 seconds, with rest of 60, 70, 80 and 90 seconds. After each rest come two alternating windmills with a single kettlebell over 80 to 90 seconds, then a 30 second transition. After round four there are five minutes of active recovery, then single kettlebell jerks for maximum reps. The warm up is three rounds of squat with two jumping jacks, hip hinge with hip circles, and scarecrow into arms overhead with thoracic rotation. The coach reports a maximum heart rate of 163, an average of 135 and 402 calories. https://stream.kettlebell.monster/hls/a1fa4646-c756-4a7b-9ac0-d4ab5d5dc798/master.m3u8 https://kettlebell.monster/explore/videos/549 2026-04-12T06:40:40.863Z monthly 0.8 https://kettlebell.monster/session/alagonia ALAGONIA Introduction https://stream.kettlebell.monster/thumb/c2c7db44-b223-4705-8f30-9e7df356724e.jpg In the ALAGONIA workout, every minute on the minute for 12 minutes you do a clean from dead, swing, snatch, three gorilla cleans and four squats, working with double kettlebells. After two minutes of rest comes 10 minutes of a Cossack squat into runner's lunge with arm overhead and thoracic rotation, then a Hindu squat into alternating pigeon done twice. The warm up is six minutes, three cycles. The coach reports a maximum heart rate of 162, an average of 142 and 361 calories burned. https://stream.kettlebell.monster/hls/c2c7db44-b223-4705-8f30-9e7df356724e/master.m3u8 https://kettlebell.monster/explore/videos/540 2026-04-12T06:40:38.004Z monthly 0.8 https://kettlebell.monster/session/28-day-burpee-and-swing-challenge 28 Day Burpee And Swing Challenge Introduction https://stream.kettlebell.monster/thumb/f1c8cee6-2ea1-4dc3-95e0-2f98df1407ef.jpg The coach describes a burpee and swing challenge of 28 days or 21 days, in its fourth year, that needs one kettlebell and under 10 minutes. He lists what is included: an ebook, a certificate of completion, a burpee course, a kettlebell fundamentals video of over two hours, seven swing workouts, nutritional tips, a system to measure your results, a private group and access to coaches. He states the price as $34.95 for a package he values at over $300, and says it is best to start on the first of the month. https://stream.kettlebell.monster/hls/f1c8cee6-2ea1-4dc3-95e0-2f98df1407ef/master.m3u8 https://kettlebell.monster/explore/videos/529 2026-04-12T06:40:34.310Z monthly 0.8 https://kettlebell.monster/session/helix HELIX Introduction https://stream.kettlebell.monster/thumb/e1c82ee3-dda9-40d8-b681-86b8004d2aa2.jpg Helix kettlebell workout video https://stream.kettlebell.monster/hls/e1c82ee3-dda9-40d8-b681-86b8004d2aa2/master.m3u8 https://kettlebell.monster/explore/videos/521 2026-04-12T06:40:20.832Z monthly 0.8 https://kettlebell.monster/workout/GRUNT GRUNT — Introduction https://stream.kettlebell.monster/thumb/5a106f61-9f77-47b0-979f-6c818c8cbafb.jpg The format is a three-minute strict press AMRAP with the heaviest weight, one minute of rest, then three minutes of active recovery with Superman, leg raises and crunches. This repeats three times with lighter weights, and the last task is a six-minute strict press AMRAP with the lightest weight. Score is total reps times weight. The warm-up is 15 seconds each of jumping jacks, arm circles, cross knee to elbow and shoulder circles, then thoracic rotations into lateral flexion and squat into alternating Frankenstein kicks, two cycles, six minutes. https://stream.kettlebell.monster/hls/5a106f61-9f77-47b0-979f-6c818c8cbafb/master.m3u8 https://kettlebell.monster/explore/videos/514 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/VENTUS VENTUS — Introduction https://stream.kettlebell.monster/thumb/ee90279a-527e-41d5-811d-5fe5c203321b.jpg Task one uses a heavy weight, about 80 to 85% of your 1 RM: three hard style double arm swings in 10 seconds, then a girevoy sport swing into a snatch and overhead hold for 20 seconds on each side, then 10 seconds of rest, for 10 rounds. Task two is 10 minutes of active recovery, including Cossack squats, runner's lunge, windmill and shoulder work. Task three is 10 minutes of full snatch with only one switch, using about 50 to 55% of your 1 RM, scored as reps times kettlebell weight. The warm-up is six minutes of jumping jacks, double arm swings, squats and snatches. https://stream.kettlebell.monster/hls/ee90279a-527e-41d5-811d-5fe5c203321b/master.m3u8 https://kettlebell.monster/explore/videos/506 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/UNSTOPPABLE UNSTOPPABLE — Introduction https://stream.kettlebell.monster/thumb/f1acac8a-46a7-4798-a8cb-0b4851b9f642.jpg Task one is a double kettlebell hardstyle clean and strict press for eight minutes AMRAP, and the coach gives the Rx as two 24s for males and two 16s for females. Task two is 10 minutes of inchworm walkout, upward dog, downward dog into alternating pigeon, and scarecrow. Task three is six minutes AMRAP of double kettlebell half snatch, with two 16s and two 12s. Putting the weights down costs six CrossFit burpees, and scoring is rounds times total weight. https://stream.kettlebell.monster/hls/f1acac8a-46a7-4798-a8cb-0b4851b9f642/master.m3u8 https://kettlebell.monster/explore/videos/497 2026-03-06T14:03:08.143Z monthly 0.8 https://kettlebell.monster/workout/RAVENOUS RAVENOUS — Introduction https://stream.kettlebell.monster/thumb/e2e6c69d-1019-44b3-9322-c0df0137045c.jpg Task one is a five minute AMRAP with double kettlebells of a tricep push-up off the kettlebells, a deadlift and a bent over row. Task two is a three minute AMRAP of single kettlebell strict press, switching at will, then 30 seconds rest. Task three is five minutes of active recovery: 90/90 into single leg quad stretch into seated hamstring stretch, then tabletop into V sit. Two cycles are done, and the first must be heavier, around 80% of the one rep max for the row. The warm-up is six minutes. https://stream.kettlebell.monster/hls/e2e6c69d-1019-44b3-9322-c0df0137045c/master.m3u8 https://kettlebell.monster/explore/videos/490 2026-10-06T15:17:11.698Z monthly 0.8 https://kettlebell.monster/workout/WIPEOUT WIPEOUT — Introduction https://stream.kettlebell.monster/thumb/e831deff-ecf6-4b91-bf86-231e4dd7d200.jpg Task one is six double arm hardstyle swings within 15 seconds, then 15 seconds rest, for eight rounds, with a medium to heavy weight of about 60% of your one rep max. After 30 seconds rest comes three minutes of active recovery, and this is done for three cycles. Task three is a four minute AMRAP of dead start half snatches. A set only counts if the six swings finish within 15 seconds, and scoring is reps times the lowest weight used. The warm-up is six minutes. https://stream.kettlebell.monster/hls/e831deff-ecf6-4b91-bf86-231e4dd7d200/master.m3u8 https://kettlebell.monster/explore/videos/482 2026-03-06T13:33:53.667Z monthly 0.8 https://kettlebell.monster/workout/FEARLESS FEARLESS — Introduction https://stream.kettlebell.monster/thumb/00d61c38-30d6-42f0-a50a-fa89a6935514.jpg Task one is a double kettlebell clean from dead into strict press for six minutes AMRAP, task two is four minutes of active recovery, and task three is four minutes AMRAP of single kettlebell strict press, switching at will. Task one is done three times, and task three comes only at the end. A strict press is one point and a push press half a point. You must stick to the same weight, make at least 60 reps in total in task one and at least 30 reps in task three, or the scoring does not count. https://stream.kettlebell.monster/hls/00d61c38-30d6-42f0-a50a-fa89a6935514/master.m3u8 https://kettlebell.monster/explore/videos/473 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/LEVIATHAN LEVIATHAN — Introduction https://stream.kettlebell.monster/thumb/622b92c5-674f-45de-bb02-2c0eadc3fe72.jpg Each round is two alternating double kettlebell overhead reverse lunges on each side in one minute, one Turkish get-up on each side in 30 seconds per side, and one windmill on each side in 30 seconds per side. That is three minutes of work, then two minutes of mobility, five minutes per round, for six rounds. The mobility on odd rounds is runner's lunge into thoracic rotation then child's pose, and on even rounds downward dog into push-up. The warm-up is CrossFit burpees, hip rotations, Frankenstein kick into hamstring curl, thoracic rotation and lateral flexion, for three cycles. https://stream.kettlebell.monster/hls/622b92c5-674f-45de-bb02-2c0eadc3fe72/master.m3u8 https://kettlebell.monster/explore/videos/463 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/VALCON VALCON — Introduction https://stream.kettlebell.monster/thumb/c58ed9d4-cd23-4974-8204-702b8aa4e015.jpg Task one is a 10 round EMOM of eight hard style snatches, four hard style jerks and two strict presses, which should take 35 to 45 seconds, then rest for the rest of the minute. Task two is 10 minutes of mobility: static squat into alternating hip rotation, shin box, curtsy get up, and scapula and thoracic work. Task three is a 10 round EMOM of 12 hard style single arm swings and four overhead reverse lunges. The weight is 50 to 60% of your strict press 1RM, and each completed round earns points that rise with the weight, such as 1.2 at 16 kilos for men. https://stream.kettlebell.monster/hls/c58ed9d4-cd23-4974-8204-702b8aa4e015/master.m3u8 https://kettlebell.monster/explore/videos/453 2026-02-28T11:44:23.717Z monthly 0.8 https://kettlebell.monster/workout/RAGE RAGE — Introduction https://stream.kettlebell.monster/thumb/7114cba1-2e31-40c2-9e80-11ea98a7ed9c.jpg The coach describes a simple workout of squatting and pressing. Task one is 10 minutes of squats, moving as much weight as possible, and task two is 10 minutes of strict presses, also moving as much weight as possible. The rules are that you may pick only two sets of kettlebells of equal weight and stick to them, using one or two kettlebells of that weight. Squats must go below parallel, and strict presses need a full lockout and a proper racking position. The score is total weight moved. https://stream.kettlebell.monster/hls/7114cba1-2e31-40c2-9e80-11ea98a7ed9c/master.m3u8 https://kettlebell.monster/explore/videos/436 2026-02-28T11:19:57.080Z monthly 0.8 https://kettlebell.monster/workout/DEEP%20END DEEP END — Introduction https://stream.kettlebell.monster/thumb/d1ea63e8-7a53-4ed2-9dd8-553b0e15f427.jpg Task one is a one minute AMRAP of double kettlebell bridge and chest press with your heaviest weight, and task two is one minute of crunch variations: across, to the front, to the side or bicycle crunches. If you are not crunching, you are bridging. After 30 seconds of rest to write down your numbers, you do four rounds, then a minute of extra rest, for three cycles, going down in weight each cycle. The coach plans two 24s, two 20s, then two 16s. Score is reps times weight from task one for each cycle, added up; his was 5744. https://stream.kettlebell.monster/hls/d1ea63e8-7a53-4ed2-9dd8-553b0e15f427/master.m3u8 https://kettlebell.monster/explore/videos/432 2026-02-28T10:54:36.456Z monthly 0.8 https://kettlebell.monster/workout/COMA COMA — Introduction https://stream.kettlebell.monster/thumb/e65d6f3d-9c7c-4d85-8b95-3e71edba10ee.jpg Task one is two clean and jerks and an alternating overhead reverse lunge, AMRAP for three minutes, then 30 seconds rest. Task two is double kettlebell jerks, heavier than task one, AMRAP for 90 seconds, then one minute rest. Task three repeats task one with a half snatch instead of the lunge, and task four repeats the jerks, heavier again. Everything is done for two cycles. The warm up is jumping oblique twists, Frankenstein kicks, jumping jacks and squats, then squat into cross knee to elbow, hip hinge into arms overhead and shoulder circle into arm circle. https://stream.kettlebell.monster/hls/e65d6f3d-9c7c-4d85-8b95-3e71edba10ee/master.m3u8 https://kettlebell.monster/explore/videos/417 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/CELESTUS%20MOBILITY CELESTUS MOBILITY — Introduction https://stream.kettlebell.monster/thumb/7d111c06-e03d-421a-a9f4-bdb6a8499e70.jpg Task one is a bodyweight overhead squat for one minute. Task two is a kneeling curl into runner's lunge and short flies, 45 seconds each side. Task three is a goblet Cossack squat, 30 seconds each side, and task four is the rear press, 45 seconds each side. Task five is a kneeling hammer curl into hip extension and tricep extension for one minute, and task six is upward and downward dog into child's pose for one minute, then 30 seconds rest. Four rounds. The coach advises light weight, and the warm up is three cycles. https://stream.kettlebell.monster/hls/7d111c06-e03d-421a-a9f4-bdb6a8499e70/master.m3u8 https://kettlebell.monster/explore/videos/409 2026-10-06T15:17:11.698Z monthly 0.8 https://kettlebell.monster/workout/BOSS BOSS — Introduction https://stream.kettlebell.monster/thumb/580a641a-fc55-41c0-aa3b-71644b0443ec.jpg Each round is 30 seconds of one bent over row per 10 seconds on one side, three reps, then the same on the other side, then 30 seconds of max push ups and 90 seconds of mobility work, for eight rounds. Then four more rounds without the mobility work. Score is total push ups times the lowest weight used for the rows. The coach reports 134 push ups with a 28, for 3742, and another person 116 push ups with a 20 kilo weight, for 2320. https://stream.kettlebell.monster/hls/580a641a-fc55-41c0-aa3b-71644b0443ec/master.m3u8 https://kettlebell.monster/explore/videos/403 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/BERSERK BERSERK — Introduction https://stream.kettlebell.monster/thumb/09b6be82-3d2a-4c96-8427-a2ff24596b83.jpg The coach does one minute of long cycle jerk, which is clean and jerk, with the heaviest weight possible, using double or single kettlebell. Rest is 40 seconds, repeated twice, then 60, 80, 100 and 120 seconds, each repeated, and the last task is as many unbroken reps as possible with a lighter weight. The warm up is four jumping jacks, two squats and two cross knee to elbows each side for one minute, then offset shoulder circles, then hip rotations for 20 seconds each, three cycles for six minutes. https://stream.kettlebell.monster/hls/09b6be82-3d2a-4c96-8427-a2ff24596b83/master.m3u8 https://kettlebell.monster/explore/videos/393 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/APACHE APACHE — Introduction https://stream.kettlebell.monster/thumb/58fcdf0f-2433-4b94-a0b1-d5dab0a10c66.jpg Work is 20 seconds of double kettlebell dead clean, 20 seconds rest, 20 seconds of strict press, 20 seconds rest, 20 seconds of bent over rows and 20 seconds rest, for 10 rounds, which is 20 minutes. The coach advises using the same weight for all tasks, and says the clean is for power and the press and rows for strength. Score is total rounds times total kettlebell weight used. The warm up is three squats, three jumping jacks and three overhead side bends each side, three rounds, then three stiff legged hip hinges into arms overhead and three hip circles each way, three rounds, two cycles. https://stream.kettlebell.monster/hls/58fcdf0f-2433-4b94-a0b1-d5dab0a10c66/master.m3u8 https://kettlebell.monster/explore/videos/384 2026-10-06T15:17:11.698Z monthly 0.8 https://kettlebell.monster/workout/THE%20BADGER THE BADGER — Introduction https://stream.kettlebell.monster/thumb/42dcb026-ed42-4db0-89ea-79ae61b50c5f.jpg The coach starts with four hammer curls and two ribbons, one ribbon being both sides, for three minutes, then rests 30 seconds. Next is a static windmill for 30 seconds each side, which is about 20 seconds of holding, then a bodyweight flow: V sit, tabletop, side plank on each side for 15 seconds each, then leg raises for 30 seconds. After 30 seconds of rest the whole thing is done for five cycles. There is no separate warm up, because the prep work is the warm up. https://stream.kettlebell.monster/hls/42dcb026-ed42-4db0-89ea-79ae61b50c5f/master.m3u8 https://kettlebell.monster/explore/videos/378 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/CRAZY CRAZY — Introduction https://stream.kettlebell.monster/thumb/96698ce4-c411-4d28-a954-375ede9f11ce.jpg The coach describes a short, intense, single kettlebell cardio workout. The combo is hang clean, swing, half snatch and bent over row, repeated for 60 reps for time. The time cap is 16 minutes, and the coach says a combo takes about 10 seconds, with 5 seconds of rest allowed per combo and an extra minute added. You can switch at will. The score is the remaining seconds multiplied by the weight, for example 10 seconds left times 16 kilos. https://stream.kettlebell.monster/hls/96698ce4-c411-4d28-a954-375ede9f11ce/master.m3u8 https://kettlebell.monster/explore/videos/427 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/GLADIATOR GLADIATOR — Introduction https://stream.kettlebell.monster/thumb/7e854ac7-99f2-41c1-a124-1eeadac0075a.jpg The first block is four heavy static squat dead curls in one minute and an alternating windmill in one minute, for four rounds, then one minute of rest. The next is 20 hammer curls in one minute and four heavy clean and squats in two minutes, for four rounds. Then ten standing side curls per side, one minute each, for four rounds, and a 5 minute AMRAP of seated hammer curls to finish. The coach advises going faster with high reps and slower with low reps. The warm up is eight minutes. https://stream.kettlebell.monster/hls/7e854ac7-99f2-41c1-a124-1eeadac0075a/master.m3u8 https://kettlebell.monster/explore/videos/369 2026-02-27T14:23:38.711Z monthly 0.8 https://kettlebell.monster/workout/RESURRECTION RESURRECTION — Introduction https://stream.kettlebell.monster/thumb/11530aa4-02a1-46a8-8d20-7ab3d5ca6e7f.jpg Task one is one clean and one squat every 30 seconds, four times, with double kettlebells as heavy as you can. After 30 seconds of rest, task two is 60 seconds of maximum double kettlebell racked squats with a lighter weight, below parallel, and this is the scored part. Task three is 2 and a half minutes of active recovery: downward dog and child's pose on odd rounds, and a quad stretch on even rounds. Each round is six minutes, and six rounds make 36 minutes. The warm up has squats, jumping jacks, ankle circles, hip rotations, hamstring curls, hip circles and shoulder circles. https://stream.kettlebell.monster/hls/11530aa4-02a1-46a8-8d20-7ab3d5ca6e7f/master.m3u8 https://kettlebell.monster/explore/videos/347 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/IRON%20MAN IRON MAN — Introduction https://stream.kettlebell.monster/thumb/af87a6c2-d0db-4112-a329-ae06973fc2c6.jpg The workout starts with 100 double arm swings, then a 30 minute timer for a double kettlebell combo of military press with the feet together, hang clean into racking, and squat. The coach calls the goal as many quality reps as possible, and says to put the weight down for 20 or 30 seconds when quality drops. The score is reps times the total kettlebell weight. The warm up is 15 seconds each of arm circles, squat, and single leg hip circle into Frankenstein on each side, then 30 seconds of thoracic rotation, four rounds. https://stream.kettlebell.monster/hls/af87a6c2-d0db-4112-a329-ae06973fc2c6/master.m3u8 https://kettlebell.monster/explore/videos/340 2026-10-03T05:14:40.779Z monthly 0.8 https://kettlebell.monster/workout/INSANIA INSANIA — Introduction https://stream.kettlebell.monster/thumb/977442cd-1a68-4a2c-9be9-a93ff0d83c76.jpg The first task is 10 minutes of single kettlebell clean and jerk, and only the reps up to the second switch count. After 10 minutes of active recovery comes 10 minutes of full snatch with the same rule. The aim is to complete the full 10 minutes with only one switch. The warm up is five jumping jacks, five squats and five single leg hip circles each side, three rounds, then five cross knee to elbow each side, five hip hinges into arms overhead, five Frankenstein kicks each side and five sprawls or burpees, three rounds. https://stream.kettlebell.monster/hls/977442cd-1a68-4a2c-9be9-a93ff0d83c76/master.m3u8 https://kettlebell.monster/explore/videos/330 2026-10-06T15:17:11.698Z monthly 0.8 https://kettlebell.monster/workout/HARDCORE HARDCORE — Introduction https://stream.kettlebell.monster/thumb/d3a0e152-792c-4e98-8054-0963eac5c691.jpg Task one is three hard style single arm swings and two squat thrusters for 3 minutes AMRAP with the heaviest weight, then 2 minutes of active recovery. Task two is the same with four swings and task three with five swings, using a lighter weight each time, with 4 minutes of active recovery after task three. Task four is a double kettlebell clean and squat thruster for 5 minutes AMRAP. Score is rounds times weight, with tasks one to three together and task four separately. Alternatives are double arm swings and a clean and jerk, with one extra rep. https://stream.kettlebell.monster/hls/d3a0e152-792c-4e98-8054-0963eac5c691/master.m3u8 https://kettlebell.monster/explore/videos/322 2026-02-27T11:54:36.718Z monthly 0.8 https://kettlebell.monster/explore/videos/322 HARDCORE — Introduction https://stream.kettlebell.monster/thumb/d3a0e152-792c-4e98-8054-0963eac5c691.jpg Task one is three hard style single arm swings and two squat thrusters for 3 minutes AMRAP with the heaviest weight, then 2 minutes of active recovery. Task two is the same with four swings and task three with five swings, using a lighter weight each time, with 4 minutes of active recovery after task three. Task four is a double kettlebell clean and squat thruster for 5 minutes AMRAP. Score is rounds times weight, with tasks one to three together and task four separately. Alternatives are double arm swings and a clean and jerk, with one extra rep. https://stream.kettlebell.monster/hls/d3a0e152-792c-4e98-8054-0963eac5c691/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/323 HARDCORE — Workout Technique https://stream.kettlebell.monster/thumb/ed503c01-18d9-4a61-a399-75b049ba06c7.jpg The coach explains that in the single arm hard style swing you resist the pull so the spine does not rotate, which is core work. He does three swings, cleans the weight and does two squat thrusters, with a solid base, the lats down and the elbow leading into the squat. Tasks two and three add one swing each and go down in weight, with four minutes of active recovery before the double kettlebell clean and squat thruster for five minutes. He says the warm up is done in the prep work. https://stream.kettlebell.monster/hls/ed503c01-18d9-4a61-a399-75b049ba06c7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/326 HARDCORE — Common Mistakes https://stream.kettlebell.monster/thumb/87a451c2-ab5c-46ea-aaf1-577420738477.jpg For the single arm swing the coach names letting the arm and scapula come forward, which rotates the spine, and hinging straight away as the weight falls. For the squat thruster he names pausing at the bottom, leaning forward instead of squatting with the shoulders high and hips low, and the elbow out with the weight on the shoulder or trap instead of the elbow under the weight. https://stream.kettlebell.monster/hls/87a451c2-ab5c-46ea-aaf1-577420738477/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/324 HARDCORE — Alternatives and Progressions https://stream.kettlebell.monster/thumb/91a2280c-11e9-4d3a-b875-a801bce71b8e.jpg The coach says that instead of single arm swings you can do double arm swings, with one rep more. Instead of a squat thruster you can do a clean and jerk, also with one more rep, so four swings and three clean and jerks where he does three swings and two thrusters. For task four, instead of a double kettlebell clean and squat thruster you can use a single kettlebell, or do one clean and two jerks. https://stream.kettlebell.monster/hls/91a2280c-11e9-4d3a-b875-a801bce71b8e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/328 HARDCORE — Follow-Along Workout https://stream.kettlebell.monster/thumb/678bdbb1-b830-43d6-93d7-3a393e77ed54.jpg The coach starts a one minute countdown and says to start with the heaviest weight. Task one is three single arm swings and two squat thrusters for 3 minutes AMRAP, followed by 2 minutes of active recovery. The next tasks add one swing each time with a lighter weight, and four minutes of recovery come before a 5 minute AMRAP of clean and squat thruster with double or single kettlebell. At the end he works out his scoring for each task. https://stream.kettlebell.monster/hls/678bdbb1-b830-43d6-93d7-3a393e77ed54/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/330 INSANIA — Introduction https://stream.kettlebell.monster/thumb/977442cd-1a68-4a2c-9be9-a93ff0d83c76.jpg The first task is 10 minutes of single kettlebell clean and jerk, and only the reps up to the second switch count. After 10 minutes of active recovery comes 10 minutes of full snatch with the same rule. The aim is to complete the full 10 minutes with only one switch. The warm up is five jumping jacks, five squats and five single leg hip circles each side, three rounds, then five cross knee to elbow each side, five hip hinges into arms overhead, five Frankenstein kicks each side and five sprawls or burpees, three rounds. https://stream.kettlebell.monster/hls/977442cd-1a68-4a2c-9be9-a93ff0d83c76/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/331 INSANIA — Warm-Up Technique https://stream.kettlebell.monster/thumb/342fefa6-c400-40b6-be24-7da75e8d5cad.jpg The warm up is five jumping jacks, five squats and five single leg hip circles on each side, then five cross knee to elbow each side, five hip hinges with arms overhead, five Frankenstein kicks each side and five sprawls or burpees. The coach says the hip hinge can be stiff legged or with bent knees and straight shins. Everything is done for three rounds. https://stream.kettlebell.monster/hls/342fefa6-c400-40b6-be24-7da75e8d5cad/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/332 INSANIA — Workout Technique https://stream.kettlebell.monster/thumb/a132d93a-2901-4403-ba4b-bb044b23357e.jpg The coach says to pace yourself, since going fast like a bullet will not last, and aim for about five minutes on each side. He covers the clean with a pendulum swing, a good rack, a dip with the elbow connected, pushing under, a straight arm before standing, and a split second of fixation. He notes that going too hard can burn out the deltoid or the grip. After 10 minutes of active recovery the full snatch follows with the same one switch rule. https://stream.kettlebell.monster/hls/a132d93a-2901-4403-ba4b-bb044b23357e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/335 INSANIA — Common Mistakes https://stream.kettlebell.monster/thumb/645cba5e-6e2d-4d2f-93ec-cec68428b846.jpg The coach names not choosing a regression and not looking at the alternatives, starting with the clean and press, then clean and push press, then clean and jerk. He names a weight too heavy, since the goal is lasting 10 minutes with one switch, and not pacing. In the clean he names a tight grip, casting the weight out, incorrect racking and a disconnected elbow. He says the snatch carries the same mistakes, so master the clean first. https://stream.kettlebell.monster/hls/645cba5e-6e2d-4d2f-93ec-cec68428b846/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/333 INSANIA — Alternatives and Progressions https://stream.kettlebell.monster/thumb/5c70aabe-4de2-4401-b377-7532c71edfa0.jpg The progression to the clean and jerk is the clean and push press, and before that the clean and press, which needs a lighter weight. The alternative to the full snatch is the half snatch, before which come the clean and push press and mastering the clean. The coach says to check the programming to adjust the workout. https://stream.kettlebell.monster/hls/5c70aabe-4de2-4401-b377-7532c71edfa0/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/338 INSANIA — Follow-Along Workout https://stream.kettlebell.monster/thumb/1176e868-d95f-4879-8d90-4d0f09950c8c.jpg The coach starts a one minute countdown and says only the reps up to the second switch count, but you should try to complete the 10 minutes. After the workout he says he did not manage one switch, and lists what he records: how long he lasted, reps on each side, switches, and what he felt, such as forearm, racking and grip. He advises not looking at the clock much, and not training to the point of ripping your hands. https://stream.kettlebell.monster/hls/1176e868-d95f-4879-8d90-4d0f09950c8c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/340 IRON MAN — Introduction https://stream.kettlebell.monster/thumb/af87a6c2-d0db-4112-a329-ae06973fc2c6.jpg The workout starts with 100 double arm swings, then a 30 minute timer for a double kettlebell combo of military press with the feet together, hang clean into racking, and squat. The coach calls the goal as many quality reps as possible, and says to put the weight down for 20 or 30 seconds when quality drops. The score is reps times the total kettlebell weight. The warm up is 15 seconds each of arm circles, squat, and single leg hip circle into Frankenstein on each side, then 30 seconds of thoracic rotation, four rounds. https://stream.kettlebell.monster/hls/af87a6c2-d0db-4112-a329-ae06973fc2c6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/341 IRON MAN — Warm-Up Technique https://stream.kettlebell.monster/thumb/9412401f-99f2-4e5a-a74d-cb7c0f72abe8.jpg The warm up is 15 seconds of arm circles, 15 seconds of squats, 15 seconds of single leg hip circle into Frankenstein on each side, and 30 seconds of thoracic rotation. That is one and a half minutes a round, and four rounds make six minutes. In the thoracic rotation the coach says to press the leg into the ground to keep the hip still. He says prep work follows. https://stream.kettlebell.monster/hls/9412401f-99f2-4e5a-a74d-cb7c0f72abe8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/342 IRON MAN — Workout Technique https://stream.kettlebell.monster/thumb/0e18f8ee-4bf5-4a07-bc4c-afab475ac728.jpg The buy-in is 100 double arm swings with one of the two kettlebells, as fast as possible. Then the 30 minute timer starts for the military press with heels together, the hang clean and the rack squat. The coach says to initiate the drop by turning the wrist, to decelerate with the legs, and to adjust the stance for the squat because the double bell clean stance is wider. He wants quality reps, so do one to three reps, put the weights down and write the reps down. https://stream.kettlebell.monster/hls/0e18f8ee-4bf5-4a07-bc4c-afab475ac728/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/343 IRON MAN — Alternatives and Progressions https://stream.kettlebell.monster/thumb/af7919df-6686-4333-82a2-f718ccf9a72d.jpg The first alternative is working with one kettlebell instead of two, switching at will or putting the weight down. Instead of the hang clean you can use a swing clean, but the coach says to work up to the hang clean. For the military press you can stand wider, and instead of the side press you can press to the front or in a hybrid angle between. He says to tense everywhere to stabilize. https://stream.kettlebell.monster/hls/af7919df-6686-4333-82a2-f718ccf9a72d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/346 IRON MAN — Follow-Along Workout https://stream.kettlebell.monster/thumb/6c583c60-d4a3-41ad-8963-8c74d33cbe6f.jpg The coach starts a countdown. The buy-in is 100 double arm swings, then a 30 minute timer for as many quality reps as possible of the double kettlebell military press, hang clean and squat. You can put the weights down, but he says every time you do it costs you an extra clean. At the end he reads out his reps and weights, 55 reps with 32 kilos, and says to post scores on Kettlebell Monster. https://stream.kettlebell.monster/hls/6c583c60-d4a3-41ad-8963-8c74d33cbe6f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/347 RESURRECTION — Introduction https://stream.kettlebell.monster/thumb/11530aa4-02a1-46a8-8d20-7ab3d5ca6e7f.jpg Task one is one clean and one squat every 30 seconds, four times, with double kettlebells as heavy as you can. After 30 seconds of rest, task two is 60 seconds of maximum double kettlebell racked squats with a lighter weight, below parallel, and this is the scored part. Task three is 2 and a half minutes of active recovery: downward dog and child's pose on odd rounds, and a quad stretch on even rounds. Each round is six minutes, and six rounds make 36 minutes. The warm up has squats, jumping jacks, ankle circles, hip rotations, hamstring curls, hip circles and shoulder circles. https://stream.kettlebell.monster/hls/11530aa4-02a1-46a8-8d20-7ab3d5ca6e7f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/348 RESURRECTION — Warm-Up Technique https://stream.kettlebell.monster/thumb/49786a20-bd39-4df2-979a-dcb15ec2b788.jpg The first combo is 15 seconds of squats, 15 seconds of jumping jacks, 10 seconds of ankle circles per side, 10 seconds of internal and external hip rotation per side, and 10 seconds of hamstring curls per side, for two rounds. The second combo is 15 seconds of squats, 15 seconds of jumping jacks, 10 seconds of single leg hip circles per side, 10 seconds of full hip circles each way and 10 seconds of shoulder circles each way, for two rounds. The coach says if you are not warm, do another round or burpees. https://stream.kettlebell.monster/hls/49786a20-bd39-4df2-979a-dcb15ec2b788/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/349 RESURRECTION — Workout Technique https://stream.kettlebell.monster/thumb/755ef2b5-535e-4526-ab92-c8a0d2640a97.jpg For task one the coach does a hard style clean, then a squat with the hips below parallel, one rep per 30 seconds, taking his time, then 30 seconds of rest. Task two is one minute of lighter double kettlebell squats with good posture, and the score is total reps times the weight used. The active recovery is 2 and a half minutes of downward dog into child's pose, or on even rounds a single leg quad stretch or reclined warrior pose. It is six rounds. https://stream.kettlebell.monster/hls/755ef2b5-535e-4526-ab92-c8a0d2640a97/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/350 RESURRECTION — Alternatives and Progressions https://stream.kettlebell.monster/thumb/d86e4e4e-e3fb-42e1-b1c4-7bbf5c030b69.jpg The coach says the alternative is working with a single kettlebell, cleaning any way you want, such as a double arm clean or a goblet clean, and squatting. Another alternative is range: the hips must keep going down and not just the shoulders. When the shoulders go down but the hips stop, that is where to stop, and there is no need to go past parallel. https://stream.kettlebell.monster/hls/d86e4e4e-e3fb-42e1-b1c4-7bbf5c030b69/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/354 RESURRECTION — Follow-Along Workout https://stream.kettlebell.monster/thumb/f82f0e63-05dc-4506-8645-f2c016593036.jpg The coach starts a one minute countdown. Task one is a heavy clean and squat every 30 seconds for four times, then 30 seconds of rest. Then comes one minute of racked squats below parallel, which counts toward your score, and 2 and a half minutes of active recovery. This is repeated for several rounds. At the end the coach reports 92 reps and says the other person did 64 reps with 16 kilos, and that the active recovery got mixed up but it does not matter. https://stream.kettlebell.monster/hls/f82f0e63-05dc-4506-8645-f2c016593036/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/369 GLADIATOR — Introduction https://stream.kettlebell.monster/thumb/7e854ac7-99f2-41c1-a124-1eeadac0075a.jpg The first block is four heavy static squat dead curls in one minute and an alternating windmill in one minute, for four rounds, then one minute of rest. The next is 20 hammer curls in one minute and four heavy clean and squats in two minutes, for four rounds. Then ten standing side curls per side, one minute each, for four rounds, and a 5 minute AMRAP of seated hammer curls to finish. The coach advises going faster with high reps and slower with low reps. The warm up is eight minutes. https://stream.kettlebell.monster/hls/7e854ac7-99f2-41c1-a124-1eeadac0075a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/370 GLADIATOR — Warm-Up Technique https://stream.kettlebell.monster/thumb/1a3bbc46-f069-4c44-8435-8c72e5b23a0a.jpg The warm up is 20 seconds of squats and 20 seconds of windmills on each side for two rounds, then 20 seconds each of elbow circles, scarecrows and wrist circles for two rounds. The whole thing is done for two cycles, eight minutes in total. The coach says the elbows and wrists are warmed up because the workout has many curls. https://stream.kettlebell.monster/hls/1a3bbc46-f069-4c44-8435-8c72e5b23a0a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/371 GLADIATOR — Workout Technique https://stream.kettlebell.monster/thumb/f6154574-5b45-4f59-9b40-fd93c52c743f.jpg The coach covers four heavy static squat dead curls in one minute, then an alternating windmill for one minute, four rounds, then one minute rest. Next are 20 hammer curls in one minute and four heavy hard style clean and squats in two minutes. Then come ten standing side curls per side with a gorilla grip, one minute each side, four rounds. The finish is seated hammer curls AMRAP for five minutes, which is the only scored part, with score as reps times weight. He says to go heavy for the few reps and lighter for the high reps. https://stream.kettlebell.monster/hls/f6154574-5b45-4f59-9b40-fd93c52c743f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/373 GLADIATOR — Common Mistakes https://stream.kettlebell.monster/thumb/3425ef08-64a9-4705-b2fa-2615fc086265.jpg The coach names curling with all the weight on the wrist instead of a good grip, with the handle over the heel of the palm and the fingers closed. He names using the body and momentum in the side curl and the hammer curl, and says to stop, reduce reps, lower the weight and rest. In the seated curl he names a rounded back and bouncing, and says to lower slowly, tap and come back up. https://stream.kettlebell.monster/hls/3425ef08-64a9-4705-b2fa-2615fc086265/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/374 GLADIATOR — Alternatives and Progressions https://stream.kettlebell.monster/thumb/639dcce3-7256-4efb-a4ab-124e55591040.jpg For the static squat dead curl, the coach says that if you cannot go deep with good form, do the curl standing with a lighter weight. If you lack the right kettlebell weight you can use a dumbbell or a resistance band under the feet. Instead of double kettlebell for the heavy squat you can use one, or a goblet squat. For the windmill, go only halfway down with the front knee bent and the forearm on the front thigh. For the seated curl, a kneeling curl is an option. https://stream.kettlebell.monster/hls/639dcce3-7256-4efb-a4ab-124e55591040/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/377 GLADIATOR — Follow-Along Workout https://stream.kettlebell.monster/thumb/5538fbe9-658c-479a-ad32-923b07b10196.jpg The coach starts a one minute countdown. He does four heavy static squat dead curls with a 24 and an alternating windmill, for four rounds, then one minute rest, 20 hammer curls in one minute and four clean and squats in two minutes. The video ends with an AMRAP of seated hammer curls. He reports 81 reps at 12 kilos for a score of 972, and another person gets 96 reps at 8 kilos for 768. https://stream.kettlebell.monster/hls/5538fbe9-658c-479a-ad32-923b07b10196/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/427 CRAZY — Introduction https://stream.kettlebell.monster/thumb/96698ce4-c411-4d28-a954-375ede9f11ce.jpg The coach describes a short, intense, single kettlebell cardio workout. The combo is hang clean, swing, half snatch and bent over row, repeated for 60 reps for time. The time cap is 16 minutes, and the coach says a combo takes about 10 seconds, with 5 seconds of rest allowed per combo and an extra minute added. You can switch at will. The score is the remaining seconds multiplied by the weight, for example 10 seconds left times 16 kilos. https://stream.kettlebell.monster/hls/96698ce4-c411-4d28-a954-375ede9f11ce/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/428 CRAZY — Workout Technique https://stream.kettlebell.monster/thumb/a32d3ff6-ab37-413f-8513-4c389a7b7594.jpg The combo starts in racking with a hang clean, then a backswing for a swing, a backswing for a half snatch ending in racking, a drop into a hang, a bent over row, and a stand up, which the coach calls a lift. To switch sides he pushes down, pulls up, feeds the bell to the other hand and does a hang clean. If the snatch is not possible, he replaces it with a swing clean and push press. The cap is 16 minutes, with about 5 seconds of rest per combo, and the score is the weight times the seconds left. https://stream.kettlebell.monster/hls/a32d3ff6-ab37-413f-8513-4c389a7b7594/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/430 CRAZY — Follow-Along Workout https://stream.kettlebell.monster/thumb/0a9e1a0a-7971-4888-8444-e222ed9ef9e4.jpg After a one minute countdown, the combo is hang clean, swing, half snatch, bent over row and lift, repeated for 60 reps for time with a 16 minute time cap. The coach says you start in racking and clean it about five seconds before the timer. The score is seconds remaining multiplied by the weight used, which was a 16 for him and a 12 for his partner. He finished with 52 seconds left, so 52 times 16 is 832. Much of the audio is music. https://stream.kettlebell.monster/hls/0a9e1a0a-7971-4888-8444-e222ed9ef9e4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/378 THE BADGER — Introduction https://stream.kettlebell.monster/thumb/42dcb026-ed42-4db0-89ea-79ae61b50c5f.jpg The coach starts with four hammer curls and two ribbons, one ribbon being both sides, for three minutes, then rests 30 seconds. Next is a static windmill for 30 seconds each side, which is about 20 seconds of holding, then a bodyweight flow: V sit, tabletop, side plank on each side for 15 seconds each, then leg raises for 30 seconds. After 30 seconds of rest the whole thing is done for five cycles. There is no separate warm up, because the prep work is the warm up. https://stream.kettlebell.monster/hls/42dcb026-ed42-4db0-89ea-79ae61b50c5f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/379 THE BADGER — Workout Technique https://stream.kettlebell.monster/thumb/5141d734-6512-491d-9e50-17a909a99df5.jpg The coach does four double arm hammer curls with the elbows on the midsection, glutes squeezed and shoulders back, then ribbons, left and right counting as one. This is three minutes of work, not an AMRAP, so pick a weight you can keep moving. The static windmill is held for 30 seconds each side with the torso parallel to the ground or above, plus five seconds in and out. The flow is V sit, tabletop, side plank each side, 15 seconds each, then slow leg raises with the lumbar pushed down. Then 30 seconds rest and five cycles. https://stream.kettlebell.monster/hls/5141d734-6512-491d-9e50-17a909a99df5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/380 THE BADGER — Alternatives and Progressions https://stream.kettlebell.monster/thumb/09dfb763-6d02-433e-8d52-b90ef7180d11.jpg The coach says to do the windmill without a kettlebell first, and hold 20 seconds static without a kettlebell if you cannot hold it with one. Instead of the tabletop you can do a tripod, or a tabletop with one arm over if the chest is tight. For the side plank you can drop to the elbow, to one knee, or place one foot in front. For leg raises, hands go behind the head or under the butt for extra support. https://stream.kettlebell.monster/hls/09dfb763-6d02-433e-8d52-b90ef7180d11/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/382 THE BADGER — Follow-Along Workout https://stream.kettlebell.monster/thumb/5ba6e56b-452d-40fd-87fe-82418e078280.jpg The coach starts a one minute countdown. Each cycle is four hammer curls and two ribbons for three minutes of work, not an AMRAP, then 30 seconds rest. Then comes a static windmill for 30 seconds on each side, followed by the bodyweight flow of V sit, tabletop, side plank and the remaining core work, with rest before the next cycle. He says the hardest thing is looking at the clock during the windmill. https://stream.kettlebell.monster/hls/5ba6e56b-452d-40fd-87fe-82418e078280/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/384 APACHE — Introduction https://stream.kettlebell.monster/thumb/58fcdf0f-2433-4b94-a0b1-d5dab0a10c66.jpg Work is 20 seconds of double kettlebell dead clean, 20 seconds rest, 20 seconds of strict press, 20 seconds rest, 20 seconds of bent over rows and 20 seconds rest, for 10 rounds, which is 20 minutes. The coach advises using the same weight for all tasks, and says the clean is for power and the press and rows for strength. Score is total rounds times total kettlebell weight used. The warm up is three squats, three jumping jacks and three overhead side bends each side, three rounds, then three stiff legged hip hinges into arms overhead and three hip circles each way, three rounds, two cycles. https://stream.kettlebell.monster/hls/58fcdf0f-2433-4b94-a0b1-d5dab0a10c66/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/385 APACHE — Warm-Up Technique https://stream.kettlebell.monster/thumb/e1861d8c-aa92-47e5-aece-15e856c4b764.jpg The coach does three squats, three jumping jacks and three overhead side bends on each side, for three rounds. The side bend turns the palm out to stretch the lat. Then come three stiff legged hip hinges into arms overhead, with the knees locked and the back straight, and three hip circles each way. He says to do this for two cycles. https://stream.kettlebell.monster/hls/e1861d8c-aa92-47e5-aece-15e856c4b764/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/386 APACHE — Workout Technique https://stream.kettlebell.monster/thumb/b9a973f5-e0ab-4231-992f-eec128b9e754.jpg The coach says the dead clean is explosive: bells together, weights right under the shoulders, tension between you and the kettlebell, then pull with the legs, elbows back and scoop into racking, and lower on the same path. He names leaning forward and pulling early with the arms as the main mistake. For the strict press, be in racking when the timer starts and stand a bit wider. For the bent over row, step wide, hinge at the hips and pull the elbow into the hips. Putting the weights down means a clean again. https://stream.kettlebell.monster/hls/b9a973f5-e0ab-4231-992f-eec128b9e754/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/389 APACHE — Common Mistakes https://stream.kettlebell.monster/thumb/df524c78-deeb-4638-a239-06f279e16efe.jpg For the dead clean the coach names going to double kettlebell before being ready for single, turning it into a hinge instead of a tall squat, and pulling early with the arms, and he recommends the deadlift then dead clean drill. For the strict press he names not cleaning in time, using the back or legs and pressing out to the side, and throwing the weight away. For rows he names rounding the back and turning the row into a curl. https://stream.kettlebell.monster/hls/df524c78-deeb-4638-a239-06f279e16efe/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/387 APACHE — Alternatives and Progressions https://stream.kettlebell.monster/thumb/cd4ead8a-0b21-4265-8e64-455aa3e71237.jpg The coach says the double kettlebell dead clean is hard for shorter people, and a swing clean is not the same effect, so use one kettlebell in the middle, one arm and one side for the 20 seconds, then the other arm on the next round. The strict press is done the same way with a single kettlebell. For rows, a wider stance may not work, so row on the outside with the feet very close together, or use a single kettlebell, step out diagonally, support and row into the hips. https://stream.kettlebell.monster/hls/cd4ead8a-0b21-4265-8e64-455aa3e71237/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/392 APACHE — Follow-Along Workout https://stream.kettlebell.monster/thumb/d661e011-8444-4ec0-8249-dc1a58d95183.jpg The coach starts a one minute countdown. It is double or single kettlebell work, 20 seconds each of dead clean, strict press and bent over rows, each followed by 20 seconds of rest, for 10 rounds. He says he will try to keep the same weight and starts with two 16s. At the end he reports a score of 7072, with two 16s, and another person's score of 4472, with two 12s for presses and rows and a 16 for the cleans. https://stream.kettlebell.monster/hls/d661e011-8444-4ec0-8249-dc1a58d95183/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/393 BERSERK — Introduction https://stream.kettlebell.monster/thumb/09b6be82-3d2a-4c96-8427-a2ff24596b83.jpg The coach does one minute of long cycle jerk, which is clean and jerk, with the heaviest weight possible, using double or single kettlebell. Rest is 40 seconds, repeated twice, then 60, 80, 100 and 120 seconds, each repeated, and the last task is as many unbroken reps as possible with a lighter weight. The warm up is four jumping jacks, two squats and two cross knee to elbows each side for one minute, then offset shoulder circles, then hip rotations for 20 seconds each, three cycles for six minutes. https://stream.kettlebell.monster/hls/09b6be82-3d2a-4c96-8427-a2ff24596b83/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/394 BERSERK — Warm-Up Technique https://stream.kettlebell.monster/thumb/9d53af37-0f82-4808-b8d4-bc522df8c104.jpg In one minute the coach does four jumping jacks, two squats and two cross knee to elbows on each side. Then come 20 seconds of offset shoulder circles, with big range, and 20 seconds of internal and external hip rotation on each side, tapping the ankle to the hand. He says the hips are used a lot in the jerk. Three cycles make a six minute warm up, and he adds burpees or another cycle if you need more. https://stream.kettlebell.monster/hls/9d53af37-0f82-4808-b8d4-bc522df8c104/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/395 BERSERK — Workout Technique https://stream.kettlebell.monster/thumb/ed56f90a-d21f-4fde-94d6-8a0925e943f8.jpg The coach says pick a heavy weight that keeps form, with reps fast but not at the cost of technique, and drop reps per minute if form goes. For the clean he uses the pendulum swing, an acceleration pull while standing, and a connected rack. The jerk is two dips, with the second dip pushing under, then standing up and fixating, then letting the weight drop to the rack. He says to breathe out as you move and breathe again when you pause in rack or overhead. On the last task, rest in the rack or overhead and go slower. https://stream.kettlebell.monster/hls/ed56f90a-d21f-4fde-94d6-8a0925e943f8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/397 BERSERK — Common Mistakes https://stream.kettlebell.monster/thumb/fed6a4f1-bdf8-416d-8297-5750e5beb8ca.jpg The coach names turning the pendulum swing into maximum speed like hard style, not letting go of the weight to insert the hand, and a poor rack that is disconnected. He names doing a push press instead of a jerk, since the push press is one dip and the jerk has a second dip under, not dipping low enough, standing up before the elbows extend, dropping from overhead to the side, and throwing the weight away and following it. https://stream.kettlebell.monster/hls/fed6a4f1-bdf8-416d-8297-5750e5beb8ca/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/396 BERSERK — Alternatives and Progressions https://stream.kettlebell.monster/thumb/d9169d14-f09c-49c4-906f-d04f5c5e5fde.jpg The coach says the push press must be learned before the jerk, and the strict press before the push press. If you cannot get a good lockout and hold it for a couple of seconds, work on the clean press, then the clean and push press. A one arm option is the single bell clean and jerk, one minute on one side and one minute on the other. https://stream.kettlebell.monster/hls/d9169d14-f09c-49c4-906f-d04f5c5e5fde/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/401 BERSERK — Follow-Along Workout https://stream.kettlebell.monster/thumb/96042a9e-bbf6-4ceb-a28e-22d6929a148e.jpg The coach starts a one minute countdown. The work is long cycle jerk with double kettlebell or the alternatives, one minute of work per interval. He puts chalk on his hands and kettlebells, and says the bell is new. Partway through he says he will have to slow the pace a lot, and the final set is all out. https://stream.kettlebell.monster/hls/96042a9e-bbf6-4ceb-a28e-22d6929a148e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/403 BOSS — Introduction https://stream.kettlebell.monster/thumb/580a641a-fc55-41c0-aa3b-71644b0443ec.jpg Each round is 30 seconds of one bent over row per 10 seconds on one side, three reps, then the same on the other side, then 30 seconds of max push ups and 90 seconds of mobility work, for eight rounds. Then four more rounds without the mobility work. Score is total push ups times the lowest weight used for the rows. The coach reports 134 push ups with a 28, for 3742, and another person 116 push ups with a 20 kilo weight, for 2320. https://stream.kettlebell.monster/hls/580a641a-fc55-41c0-aa3b-71644b0443ec/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/404 BOSS — Warm-Up Technique https://stream.kettlebell.monster/thumb/2ec8c975-e625-4668-a524-32ca222e93a2.jpg The coach says to row slowly, one rep per 10 seconds with the heaviest weight, bringing the elbow past the ribs, or stack two kettlebells if you lack a heavy one. Push ups for 30 seconds are max reps, with the chest to about 90 degrees at the elbow and a plank body, or from the knees or as negatives. The 90 seconds of mobility are a lunge with the hand down and thoracic rotation, then the Jefferson curl with chest opening and side bends. Score uses the lowest row weight. https://stream.kettlebell.monster/hls/2ec8c975-e625-4668-a524-32ca222e93a2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/407 BOSS — Follow-Along Workout https://stream.kettlebell.monster/thumb/bf26d446-0faa-4702-ad42-1af20f737075.jpg The coach starts a one minute countdown. Each round is three bent over rows per side at 10 seconds a rep with a heavy weight, then 30 seconds of max push ups, then 90 seconds of mobility, with the ankle and hip routine and the second routine of Jefferson curl, chest opening and side bends. After eight rounds, four rounds follow with no mobility. He scores 134 push ups times 28 for 3742 and another person 116 times 20. https://stream.kettlebell.monster/hls/bf26d446-0faa-4702-ad42-1af20f737075/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/409 CELESTUS MOBILITY — Introduction https://stream.kettlebell.monster/thumb/7d111c06-e03d-421a-a9f4-bdb6a8499e70.jpg Task one is a bodyweight overhead squat for one minute. Task two is a kneeling curl into runner's lunge and short flies, 45 seconds each side. Task three is a goblet Cossack squat, 30 seconds each side, and task four is the rear press, 45 seconds each side. Task five is a kneeling hammer curl into hip extension and tricep extension for one minute, and task six is upward and downward dog into child's pose for one minute, then 30 seconds rest. Four rounds. The coach advises light weight, and the warm up is three cycles. https://stream.kettlebell.monster/hls/7d111c06-e03d-421a-a9f4-bdb6a8499e70/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/410 CELESTUS MOBILITY — Warm-Up Technique https://stream.kettlebell.monster/thumb/858cbb72-5cf5-4352-a787-bf9003907b78.jpg The coach does squats into arms overhead, alternating lateral thoracic flexion and alternating thoracic rotation for one minute, pressing the hip into the ground to rotate the spine and not the hip. Then come alternating hip circles for 20 seconds and alternating cross knee to elbow into Frankenstein kick for 40 seconds. All of it is done for three cycles, six minutes, followed by the prep work. https://stream.kettlebell.monster/hls/858cbb72-5cf5-4352-a787-bf9003907b78/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/411 CELESTUS MOBILITY — Workout Technique https://stream.kettlebell.monster/thumb/1b69c7ed-b1f8-4daa-8fe3-f241415faf2e.jpg The coach covers the overhead bodyweight squat with the knees pulled forward and out and the scapula down, the kneeling curl into runner's lunge and short flies with a gorilla grip, the goblet Cossack, and the rear press, which he says is not for beginners. Then comes the kneeling hammer curl into hip extension and tricep extension, and downward dog into upward dog and child's pose. Rest is 30 seconds, four rounds. A tip is to place the hand so the chest opens in the fly. https://stream.kettlebell.monster/hls/1b69c7ed-b1f8-4daa-8fe3-f241415faf2e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/413 CELESTUS MOBILITY — Alternatives and Progressions https://stream.kettlebell.monster/thumb/5e81f158-42a4-4f4e-aba6-34a81c29a500.jpg The coach says to work squat depth first, quarter, then parallel, then below, with one arm overhead, a stick, or a resistance band as options. For the kneeling curl and runner's lunge, do only the lunge with the arm overhead, without weight. For the Cossack, do it without weight and use assistance. For the rear press, progress through the front press, hybrid press and side press and add only light weight. The kneeling hammer curl can also be done without weight. https://stream.kettlebell.monster/hls/5e81f158-42a4-4f4e-aba6-34a81c29a500/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/416 CELESTUS MOBILITY — Follow-Along Workout https://stream.kettlebell.monster/thumb/7a52dfe7-2e31-4f8d-8bea-3700015f6e78.jpg The coach starts a one minute countdown. Task one is a bodyweight overhead squat for one minute, task two a kneeling curl into runner's lunge and short flies for 45 seconds each side, task three a goblet Cossack for 30 seconds each side, and task four a rear press for 45 seconds each side. Task five is a kneeling hammer curl into hip and tricep extension for one minute, task six is downward and upward dog into child's pose for one minute, and then 30 seconds rest. https://stream.kettlebell.monster/hls/7a52dfe7-2e31-4f8d-8bea-3700015f6e78/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/417 COMA — Introduction https://stream.kettlebell.monster/thumb/e65d6f3d-9c7c-4d85-8b95-3e71edba10ee.jpg Task one is two clean and jerks and an alternating overhead reverse lunge, AMRAP for three minutes, then 30 seconds rest. Task two is double kettlebell jerks, heavier than task one, AMRAP for 90 seconds, then one minute rest. Task three repeats task one with a half snatch instead of the lunge, and task four repeats the jerks, heavier again. Everything is done for two cycles. The warm up is jumping oblique twists, Frankenstein kicks, jumping jacks and squats, then squat into cross knee to elbow, hip hinge into arms overhead and shoulder circle into arm circle. https://stream.kettlebell.monster/hls/e65d6f3d-9c7c-4d85-8b95-3e71edba10ee/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/418 COMA — Warm-Up Technique https://stream.kettlebell.monster/thumb/a1aad72e-f69f-4c6d-8390-e81f78038574.jpg The first block is 10 seconds each of jumping oblique twist, Frankenstein kicks on each side, jumping jacks and squats, with 10 seconds of rest, for one minute, done three times. The second block is 20 seconds of squat into alternating cross knee to elbow, 20 seconds of hip hinge into arms overhead, and 20 seconds of shoulder circle into arm circle, also three rounds. The coach says getting the arms overhead is good for the jerks. The total is six minutes. https://stream.kettlebell.monster/hls/a1aad72e-f69f-4c6d-8390-e81f78038574/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/419 COMA — Workout Technique https://stream.kettlebell.monster/thumb/ce9c308e-3c79-4338-b063-b494fd7ac10a.jpg Task one is two double kettlebell clean and jerks, keeping the weight overhead after the second, then an overhead alternating reverse lunge, for 3 minutes AMRAP. After 30 seconds of rest, task two is jerks only for 90 seconds, with a heavier weight than task one. Task three is two clean and jerks and one half snatch for 3 minutes, and task four is jerks again for 90 seconds, heavier than task three. After a minute of rest, the whole thing is done for two cycles. The coach describes the rack: crunch, elbows down, then knees forward and back. https://stream.kettlebell.monster/hls/ce9c308e-3c79-4338-b063-b494fd7ac10a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/422 COMA — Common Mistakes https://stream.kettlebell.monster/thumb/422b20ea-299f-4463-a255-7513a31e33ec.jpg In the clean the coach names throwing the weight away and following it, when he says to let it drop and hinge only when it comes back. He names the upswing coming too high, which means you scoop the bell rather than wait for it to land, and no grip transition. For the snatch he says to bring the elbows back, and coming from overhead into racking he names the elbows going out. In the overhead reverse lunge he names arms that are not locked out, and advises filming yourself. https://stream.kettlebell.monster/hls/422b20ea-299f-4463-a255-7513a31e33ec/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/420 COMA — Alternatives and Progressions https://stream.kettlebell.monster/thumb/7d67c9c1-f87b-4fe8-8168-cdf49a833ba6.jpg The coach says double kettlebell is advanced and offers single kettlebell instead, with clean and jerk then an overhead reverse lunge. Another option is a clean and push press instead of the jerk, and a racked reverse lunge instead of the overhead one. For the jerk-only tasks he suggests a single kettlebell jerk, switching after any number of rounds, or a push press. For the half snatch he offers a single kettlebell half snatch or a clean and push press. https://stream.kettlebell.monster/hls/7d67c9c1-f87b-4fe8-8168-cdf49a833ba6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/425 COMA — Follow-Along Workout https://stream.kettlebell.monster/thumb/bd5ffb3a-1628-4bb8-83d9-642af80dd706.jpg After a one minute countdown, the first task is two clean and jerks with double kettlebell or the alternatives, keeping it overhead on the second rep, then an alternating overhead reverse lunge, which is one round, for 3 minutes. After 30 seconds of rest, the next task is jerks only with two kettlebells for 90 seconds. Then comes clean and jerk with half snatch at the lighter weight, and a second cycle. The coach scores by multiplying rounds by weight. Much of the audio is music. https://stream.kettlebell.monster/hls/bd5ffb3a-1628-4bb8-83d9-642af80dd706/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/432 DEEP END — Introduction https://stream.kettlebell.monster/thumb/d1ea63e8-7a53-4ed2-9dd8-553b0e15f427.jpg Task one is a one minute AMRAP of double kettlebell bridge and chest press with your heaviest weight, and task two is one minute of crunch variations: across, to the front, to the side or bicycle crunches. If you are not crunching, you are bridging. After 30 seconds of rest to write down your numbers, you do four rounds, then a minute of extra rest, for three cycles, going down in weight each cycle. The coach plans two 24s, two 20s, then two 16s. Score is reps times weight from task one for each cycle, added up; his was 5744. https://stream.kettlebell.monster/hls/d1ea63e8-7a53-4ed2-9dd8-553b0e15f427/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/433 DEEP END — Workout Technique https://stream.kettlebell.monster/thumb/56593c8a-156e-4f9f-b175-a4950eedfae7.jpg The coach wants the heels close to the butt in the bridge, and says if you are not bridging you are not pressing. For beginners he shows a hand insertion that rolls over the heel of the palm to get the bells up, with the weight above the elbows and the elbows gently touching the ground. The crunch variations are straight, cross, lateral and bicycle crunches, keeping the lumbar on the ground and holding the ears without pulling the head. He notes that long hair should be tied up high or worn down, because the back of the head is pushed into the ground. https://stream.kettlebell.monster/hls/56593c8a-156e-4f9f-b175-a4950eedfae7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/435 DEEP END — Follow-Along Workout https://stream.kettlebell.monster/thumb/5d09b4c1-c825-43ac-9e07-4356a399ab8e.jpg After a one minute countdown, task one is bridge and chest press with double or single kettlebell for a minute AMRAP, with no pressing unless you are bridging. The next minute is crunch variations, and if you are not crunching you are bridging. Then 30 seconds of rest to write down your numbers. This is four rounds, and the whole thing is cycled three times with a lighter weight each time. The coach says to press your head into the ground and tie your hair up. Much of the audio is music. https://stream.kettlebell.monster/hls/5d09b4c1-c825-43ac-9e07-4356a399ab8e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/436 RAGE — Introduction https://stream.kettlebell.monster/thumb/7114cba1-2e31-40c2-9e80-11ea98a7ed9c.jpg The coach describes a simple workout of squatting and pressing. Task one is 10 minutes of squats, moving as much weight as possible, and task two is 10 minutes of strict presses, also moving as much weight as possible. The rules are that you may pick only two sets of kettlebells of equal weight and stick to them, using one or two kettlebells of that weight. Squats must go below parallel, and strict presses need a full lockout and a proper racking position. The score is total weight moved. https://stream.kettlebell.monster/hls/7114cba1-2e31-40c2-9e80-11ea98a7ed9c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/437 RAGE — Workout Technique https://stream.kettlebell.monster/thumb/fe8432ef-541c-422c-805c-c62da0118e68.jpg For the squat the coach wants the hip crease below the knee line, with the knees dropped forward first, the knees pulled out, the feet screwed into the ground, and the weight coming up with the shoulders first. A good rack for the strict press is with the lats and chest on and the elbow pulled down, finishing with the elbow locked out above the head with only the shoulders and elbows moving. He picks two weights, for example 20s and 24s, and puts down a mark for each rep. He says you can warm up with burpees or another workout's warm-up. https://stream.kettlebell.monster/hls/fe8432ef-541c-422c-805c-c62da0118e68/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/438 RAGE — Common Mistakes https://stream.kettlebell.monster/thumb/d0fbf043-75bd-4337-a0c7-9f851a93e79c.jpg In the squat the coach names a round back or leaning too far forward, knees caving in, heels coming off the ground and the hips coming up before the shoulders, and he says to look ahead at the horizon. In the strict press he names the elbow flaring out or the weight leading instead of the elbow, and going too slowly. He also names not being strict, where the spine moves, and using the legs, which is a push press. His fixes include lowering the weight, taking a breather and resting longer. https://stream.kettlebell.monster/hls/d0fbf043-75bd-4337-a0c7-9f851a93e79c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/439 RAGE — Alternatives and Progressions https://stream.kettlebell.monster/thumb/67b8234b-c0c2-4f2b-b7e7-ac7e00371269.jpg The coach says you can squat with a single kettlebell, double arm with a goblet grip, interlaced fingers, or one kettlebell racked, switching sides. If you cannot reach below parallel, do quarter squats, make a note, and go a bit lower each time you repeat the workout. For the strict press the only alternative is a single kettlebell, and he says that if you only have one heavy weight you can push press. He suggests a sports style clean to save energy, because there are no points for a powerful clean. https://stream.kettlebell.monster/hls/67b8234b-c0c2-4f2b-b7e7-ac7e00371269/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/442 RAGE — Follow-Along Workout https://stream.kettlebell.monster/thumb/00da615c-120b-4b64-97f3-4d076fc941b6.jpg The coach restates the rules: you are only allowed two sets of weight of equal weight, and you write down every rep. For 10 minutes you squat as much weight as possible, using one kettlebell or two from your sets, and then you go straight into 10 minutes of strict presses with the same sets. He says you can put the weight down if you need to and wants every rep to be the same with good form. At the end the two participants add up their reps times weight. Most of the audio is music. https://stream.kettlebell.monster/hls/00da615c-120b-4b64-97f3-4d076fc941b6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/453 VALCON — Introduction https://stream.kettlebell.monster/thumb/c58ed9d4-cd23-4974-8204-702b8aa4e015.jpg Task one is a 10 round EMOM of eight hard style snatches, four hard style jerks and two strict presses, which should take 35 to 45 seconds, then rest for the rest of the minute. Task two is 10 minutes of mobility: static squat into alternating hip rotation, shin box, curtsy get up, and scapula and thoracic work. Task three is a 10 round EMOM of 12 hard style single arm swings and four overhead reverse lunges. The weight is 50 to 60% of your strict press 1RM, and each completed round earns points that rise with the weight, such as 1.2 at 16 kilos for men. https://stream.kettlebell.monster/hls/c58ed9d4-cd23-4974-8204-702b8aa4e015/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/454 VALCON — Warm-Up Technique https://stream.kettlebell.monster/thumb/cddc8e5f-271a-4fb1-9a5d-de13442bf79b.jpg The first combination is two squats, two hip hinges and two times arms overhead, for four rounds. The coach says to find a squat stance outside the hips that you can go deep in without feeling pulled out. The second combination is two cross knee to elbow and two Frankenstein kicks on each side, also for four rounds. The whole thing is repeated for three cycles, taking six to seven minutes. https://stream.kettlebell.monster/hls/cddc8e5f-271a-4fb1-9a5d-de13442bf79b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/455 VALCON — Workout Technique https://stream.kettlebell.monster/thumb/4978e6a4-8528-4b50-a052-d7c3e762d028.jpg Every minute for 10 minutes the coach does eight full hardstyle snatches at maximum speed with no movement in the spine, four hardstyle jerks with the torso rigid, and two strict presses. The mobility block has a static squat with all the weight on one leg and a pivot, a 90/90 shin box, and a curtsy get up. The last EMOM is 12 hardstyle single arm swings and four overhead reverse lunges, with the knee touching the ground gently. He says to stay at 50 to 60% of your 1RM and not change weights in the workout. https://stream.kettlebell.monster/hls/4978e6a4-8528-4b50-a052-d7c3e762d028/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/457 VALCON — Common Mistakes https://stream.kettlebell.monster/thumb/6d998fa3-521b-4658-bbf8-d385f97b16ae.jpg The coach names starting to snatch before mastering the clean, following the weight on the drop, and holding on to the handle. In the jerk he names not mastering the push press first and, when coming under, pushing the weight away instead of pushing yourself under. In the strict press he names not coming fully overhead and letting the weight lead rather than the elbow. He names doing single arm swings before double arm swings are correct, and in the overhead reverse lunge a bent elbow and poor stability and shoulder mobility. https://stream.kettlebell.monster/hls/6d998fa3-521b-4658-bbf8-d385f97b16ae/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/458 VALCON — Alternatives and Progressions https://stream.kettlebell.monster/thumb/18ccb052-2ea8-4649-8a08-0c1acc2d2087.jpg The coach says to start at the beginning. For the hard style snatch he says to master the hard style clean without banging, then the push press, then the drop, then the half snatch, then the full snatch. For the hard style jerk he says to master the push press first. For single arm swings he says to do double arm first. For the overhead reverse lunge he says to do the reverse lunge without weight with a gentle tap, then add weight, or do overhead without weight first. https://stream.kettlebell.monster/hls/18ccb052-2ea8-4649-8a08-0c1acc2d2087/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/461 VALCON — Follow-Along Workout https://stream.kettlebell.monster/thumb/3c3a7e13-554f-46c6-bbee-5464a53fcaaf.jpg The first block is eight hardstyle snatches, four hardstyle jerks and two strict presses every minute on the minute, resting for the remainder of the minute and swapping sides each round or sticking to one side. Then comes mobility work: the shin box, the static squat and hip drop, the curtsy get up, and scapula and thoracic work. The last block is 12 single arm swings or double arm swings and four overhead reverse lunges or the alternatives, every minute. The coach says he miscounted because there was so much to focus on. Much of the audio is music. https://stream.kettlebell.monster/hls/3c3a7e13-554f-46c6-bbee-5464a53fcaaf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/463 LEVIATHAN — Introduction https://stream.kettlebell.monster/thumb/622b92c5-674f-45de-bb02-2c0eadc3fe72.jpg Each round is two alternating double kettlebell overhead reverse lunges on each side in one minute, one Turkish get-up on each side in 30 seconds per side, and one windmill on each side in 30 seconds per side. That is three minutes of work, then two minutes of mobility, five minutes per round, for six rounds. The mobility on odd rounds is runner's lunge into thoracic rotation then child's pose, and on even rounds downward dog into push-up. The warm-up is CrossFit burpees, hip rotations, Frankenstein kick into hamstring curl, thoracic rotation and lateral flexion, for three cycles. https://stream.kettlebell.monster/hls/622b92c5-674f-45de-bb02-2c0eadc3fe72/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/464 LEVIATHAN — Warm-Up Technique https://stream.kettlebell.monster/thumb/44ee3be6-c1f5-4d64-8230-2d05e72bcc0c.jpg The warm-up starts with 15 seconds of CrossFit burpees, then 10 seconds of external hip rotation and 10 seconds of internal hip rotation, done slowly with a firm standing leg. After the other side come 15 seconds of Frankenstein kick into hamstring curl, 10 seconds of thoracic rotation and reach with the feet pressed into the ground, and 10 seconds of lateral thoracic flexion with arm over, only as low as is comfortable. Both sides are done, and the whole thing is repeated for three cycles. https://stream.kettlebell.monster/hls/44ee3be6-c1f5-4d64-8230-2d05e72bcc0c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/465 LEVIATHAN — Workout Technique https://stream.kettlebell.monster/thumb/f354133d-3c0f-4b63-b98c-d3570751a440.jpg The coach does two alternating double kettlebell overhead reverse lunges per side in a minute, with the hands above the shoulders, the arms locked out, the feet wide and the knee tapping the ground gently, saying the aim is strength and time under tension, not cardio. The Turkish get-up is 30 seconds per side, done slowly, with the hand inserted properly. The windmill is also 30 seconds per side, with thoracic rotation and a hip drop. Mobility on odd rounds is runner's lunge with thoracic rotation then child's pose, and on even rounds downward dog into push-up. https://stream.kettlebell.monster/hls/f354133d-3c0f-4b63-b98c-d3570751a440/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/467 LEVIATHAN — Common Mistakes https://stream.kettlebell.monster/thumb/c043d5b1-594b-4e15-9824-bf223104c848.jpg For the overhead reverse lunge the coach names elbows not locked out, not stepping back far enough, the heel coming off the ground, going in line, which feels unbalanced, and leaning forward. For the Turkish get-up he names skipping the shoulder roll and sitting up, the knee coming in, hips not high enough to pull the leg under, a bent elbow, and looking at the weight on the way down. For the windmill he names an unlocked elbow, no thoracic rotation, and looking down. https://stream.kettlebell.monster/hls/c043d5b1-594b-4e15-9824-bf223104c848/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/466 LEVIATHAN — Alternatives and Progressions https://stream.kettlebell.monster/thumb/3c9f0efa-88a4-409b-a2ae-4818babc4b7d.jpg If you are not ready for double kettlebell work, the coach says to use a single kettlebell and switch every time. If you are not ready for overhead reverse lunges, hold the bell racked or in a goblet grip and press as far as you can, then lunge. For the Turkish get-up the best alternative is body weight, working on each step for the full 30 seconds, then trying an eight kilo. For the windmill he says to start with body weight, bend the knee if you are not flexible, and put a hand down for assistance. https://stream.kettlebell.monster/hls/3c9f0efa-88a4-409b-a2ae-4818babc4b7d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/471 LEVIATHAN — Follow-Along Workout https://stream.kettlebell.monster/thumb/7a1217b8-c7f5-4baf-af4b-561b46907b5e.jpg The countdown is one minute. Each round is one minute for two alternating overhead reverse lunges with a heavy weight, one minute for one Turkish get-up on each side, and one minute for one windmill on each side. The coach says to get the weight overhead any way you need to and that you can put it down between lunges. The mobility recovery includes runner's lunge with thoracic rotation, and downward dog into push-up. At the end he says it was tough. https://stream.kettlebell.monster/hls/7a1217b8-c7f5-4baf-af4b-561b46907b5e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/473 FEARLESS — Introduction https://stream.kettlebell.monster/thumb/00d61c38-30d6-42f0-a50a-fa89a6935514.jpg Task one is a double kettlebell clean from dead into strict press for six minutes AMRAP, task two is four minutes of active recovery, and task three is four minutes AMRAP of single kettlebell strict press, switching at will. Task one is done three times, and task three comes only at the end. A strict press is one point and a push press half a point. You must stick to the same weight, make at least 60 reps in total in task one and at least 30 reps in task three, or the scoring does not count. https://stream.kettlebell.monster/hls/00d61c38-30d6-42f0-a50a-fa89a6935514/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/474 FEARLESS — Warm-Up Technique https://stream.kettlebell.monster/thumb/2e7723e3-9580-461d-aab4-09faa1c729cc.jpg The first block is two alternating thoracic rotations, pressing the leg into the ground so the rotation comes from the spine, two cross knee to elbow on each side and two arm circles, for two minutes. The second block is two squats, three jumping jacks and four double arm swings with a light bell, for two minutes. The third is three shoulder circles, three scapulae abduction into adduction, and three hip circles each way, for two minutes. Together this is six minutes. https://stream.kettlebell.monster/hls/2e7723e3-9580-461d-aab4-09faa1c729cc/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/475 FEARLESS — Workout Technique https://stream.kettlebell.monster/thumb/11ebd7c9-9546-4142-83b0-38dc0cd4a73e.jpg The coach cleans from dead, probably with a pendulum swing, scoops into a rack with the fingers tucked, and presses strictly with no legs, then lets the bells drop back to dead the way they came up. Six minutes AMRAP is done three times with four minutes of active recovery between, then four minutes of single kettlebell strict press. A strict press is one point, a push press half a point, with at least 60 reps in task one and 30 in task three, and the same weight throughout. https://stream.kettlebell.monster/hls/11ebd7c9-9546-4142-83b0-38dc0cd4a73e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/478 FEARLESS — Common Mistakes https://stream.kettlebell.monster/thumb/6a0f739c-66d0-45c4-9f9a-4906da1b9a8a.jpg The coach names cleaning the kettlebells to the side, which tires the shoulders, and says to clean to the center and keep the fingers safe. He names thinking you are doing a strict press when you are doing a push press. He also names tucking the fingers again on the way down, and throwing the weight away and following it, when you should stay extended, let it drop, regrip and backswing. https://stream.kettlebell.monster/hls/6a0f739c-66d0-45c4-9f9a-4906da1b9a8a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/477 FEARLESS — Alternatives and Progressions https://stream.kettlebell.monster/thumb/96bdce83-642e-4f03-bc73-29ffb17363ca.jpg The coach says there is really only one thing: the clean from dead and strict press with double kettlebells. The alternative is to do the same with a single kettlebell. There is already an alternative for the strict press, the push press, which scores half a point, so he says to track it correctly. https://stream.kettlebell.monster/hls/96bdce83-642e-4f03-bc73-29ffb17363ca/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/481 FEARLESS — Follow-Along Workout https://stream.kettlebell.monster/thumb/1c2fd2ea-b8b7-4e40-bfec-7c8b1cb7a3fe.jpg The coach says he is alone because the first run was not recorded, so he repeats the workout. Task one is six minutes AMRAP of double kettlebell clean from dead into strict press, followed by four minutes of active recovery, repeated. The last task is four minutes of single kettlebell strict press, with no clean, switching at will. He starts with a one minute countdown. https://stream.kettlebell.monster/hls/1c2fd2ea-b8b7-4e40-bfec-7c8b1cb7a3fe/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/482 WIPEOUT — Introduction https://stream.kettlebell.monster/thumb/e831deff-ecf6-4b91-bf86-231e4dd7d200.jpg Task one is six double arm hardstyle swings within 15 seconds, then 15 seconds rest, for eight rounds, with a medium to heavy weight of about 60% of your one rep max. After 30 seconds rest comes three minutes of active recovery, and this is done for three cycles. Task three is a four minute AMRAP of dead start half snatches. A set only counts if the six swings finish within 15 seconds, and scoring is reps times the lowest weight used. The warm-up is six minutes. https://stream.kettlebell.monster/hls/e831deff-ecf6-4b91-bf86-231e4dd7d200/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/483 WIPEOUT — Warm-Up Technique https://stream.kettlebell.monster/thumb/3fd62f48-8f36-4e73-9265-c2d2d4699ef3.jpg The coach does 10 seconds of jumping jacks and 10 seconds of Frankenstein kicks on each side, for three rounds, then 10 seconds of jumping oblique twists and 20 seconds of hip hinge, for three rounds. For the hip hinge he uses the RKC way, keeping the shins vertical and the ankles still, to perfect the hinge for the swing. Two cycles of the whole thing make a six minute warm-up. https://stream.kettlebell.monster/hls/3fd62f48-8f36-4e73-9265-c2d2d4699ef3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/484 WIPEOUT — Workout Technique https://stream.kettlebell.monster/thumb/54c0776a-be15-4354-b87a-b3ffeff3d4d2.jpg The coach describes the swing: tension between you and the bell, insert the weight, extend the hips, direct it forward, wait for it to fall and insert again to avoid bobbing. Six swings must finish in 15 seconds. Active recovery is alternating deep runner's lunge into thoracic rotation, downward dog and child's pose, for three minutes. The dead start half snatch starts dead every time. Scoring is reps times the lowest weight used, and 144 reps is the maximum for task one. https://stream.kettlebell.monster/hls/54c0776a-be15-4354-b87a-b3ffeff3d4d2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/485 WIPEOUT — Alternatives and Progressions https://stream.kettlebell.monster/thumb/e1a8c7f4-39f6-489c-ae78-f3c2d6ada670.jpg The coach says programming means weight, reps, rest and duration. If you cannot swing hardstyle within the 15 seconds, he suggests 20 seconds of work, or four or five reps. He suggests six rounds instead of eight, or two cycles instead of three, with more rest. If you are not ready to snatch, the alternative to the dead start half snatch is a clean push press. He also says you can do three minutes, or two minutes, one minute rest, and two minutes. https://stream.kettlebell.monster/hls/e1a8c7f4-39f6-489c-ae78-f3c2d6ada670/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/488 WIPEOUT — Follow-Along Workout https://stream.kettlebell.monster/thumb/0c50afc0-146d-4de8-930b-5feafe568ea7.jpg The countdown is one minute. Each interval is six swings within 15 seconds and 15 seconds rest, for eight rounds, then 30 seconds rest and active recovery, for three cycles. Task three is four minutes AMRAP of dead start half snatch. The coach scores 144 swings at 28 kilos as 4032, plus 784 for the snatches, which is a total of 4816. He says the 28 was four kilos too light for the swings. https://stream.kettlebell.monster/hls/0c50afc0-146d-4de8-930b-5feafe568ea7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/490 RAVENOUS — Introduction https://stream.kettlebell.monster/thumb/e2e6c69d-1019-44b3-9322-c0df0137045c.jpg Task one is a five minute AMRAP with double kettlebells of a tricep push-up off the kettlebells, a deadlift and a bent over row. Task two is a three minute AMRAP of single kettlebell strict press, switching at will, then 30 seconds rest. Task three is five minutes of active recovery: 90/90 into single leg quad stretch into seated hamstring stretch, then tabletop into V sit. Two cycles are done, and the first must be heavier, around 80% of the one rep max for the row. The warm-up is six minutes. https://stream.kettlebell.monster/hls/e2e6c69d-1019-44b3-9322-c0df0137045c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/491 RAVENOUS — Warm-Up Technique https://stream.kettlebell.monster/thumb/3fd3cdbf-9fff-4089-aa9d-f11a3e483bc8.jpg The coach does squats and alternating Frankenstein kicks for 30 seconds, then 30 seconds of double arm deadlifts with a hip hinge and a light weight such as a 14. Next are 30 seconds of alternating hang cleans, ending each in a good rack, and 30 seconds of double arm swings. He does three cycles of these, which he says is six minutes. https://stream.kettlebell.monster/hls/3fd3cdbf-9fff-4089-aa9d-f11a3e483bc8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/492 RAVENOUS — Workout Technique https://stream.kettlebell.monster/thumb/66b83593-780d-471c-9e4b-9b1a652ac558.jpg For the combo with double kettlebells, the weights go under the shoulders for the tricep push-up, then the coach kicks in, deadlifts with a hip hinge and rows, ending with the weight hanging. He warns not to do the push-up off classic bells, since their small base can flip. The strict press is three minutes AMRAP, switching at will. Scoring is rounds times weight for tasks one and two, with the first cycle around 80% of the row one rep max. https://stream.kettlebell.monster/hls/66b83593-780d-471c-9e4b-9b1a652ac558/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/493 RAVENOUS — Alternatives and Progressions https://stream.kettlebell.monster/thumb/516a41b2-fef1-4b41-877c-c63eae2fad28.jpg The coach says that if you do not have competition bells with a big base, the tricep push-up off the bells is unstable, so imagine they are classic bells, come over the bell and push up, then do a squat deadlift and row. He warns that classic bells are lower to the ground, so do not round the back. Another option is to do a push-up without bells or a knee push-up, then deadlift and row. https://stream.kettlebell.monster/hls/516a41b2-fef1-4b41-877c-c63eae2fad28/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/496 RAVENOUS — Follow-Along Workout https://stream.kettlebell.monster/thumb/59179681-4b44-4105-ad1b-ead6d9f762ad.jpg The countdown is one minute. Task one is five minutes AMRAP of tricep push-up off the kettlebells, deadlift and bent over row. Task two is three minutes of single kettlebell strict press, switching at will. The recovery includes upward dog, plank, a hamstring stretch, and bridge. The coach scores 22 rounds with two 24s in the first cycle, and at the end says to log the scoring on Kettlebell Monster. https://stream.kettlebell.monster/hls/59179681-4b44-4105-ad1b-ead6d9f762ad/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/497 UNSTOPPABLE — Introduction https://stream.kettlebell.monster/thumb/f1acac8a-46a7-4798-a8cb-0b4851b9f642.jpg Task one is a double kettlebell hardstyle clean and strict press for eight minutes AMRAP, and the coach gives the Rx as two 24s for males and two 16s for females. Task two is 10 minutes of inchworm walkout, upward dog, downward dog into alternating pigeon, and scarecrow. Task three is six minutes AMRAP of double kettlebell half snatch, with two 16s and two 12s. Putting the weights down costs six CrossFit burpees, and scoring is rounds times total weight. https://stream.kettlebell.monster/hls/f1acac8a-46a7-4798-a8cb-0b4851b9f642/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/498 UNSTOPPABLE — Warm-Up Technique https://stream.kettlebell.monster/thumb/fdc16724-270a-4ebf-93f2-508de36e908c.jpg The first minute is a squat into alternating thoracic rotation into arms overhead, pressing the leg into the ground so the hip does not come along. The second minute is two jumping jacks, then cross knee to elbow and Frankenstein kick, repeating only the last two on each side. Three cycles make six minutes. The coach says that if you do not do the prep work, do four cycles or add some burpees. https://stream.kettlebell.monster/hls/fdc16724-270a-4ebf-93f2-508de36e908c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/499 UNSTOPPABLE — Workout Technique https://stream.kettlebell.monster/thumb/d698655b-0419-4d00-b9c0-91e81a679bce.jpg The coach does the hardstyle clean with vertical shins and elbows back, a racking safety grip, a strict press with a fixation overhead, then drops by letting the weight fall and regripping. Putting the bells down costs six CrossFit burpees. The 10 minute mobility block covers inchworm walkout, upward and downward dog, alternating pigeon and scarecrow. For the half snatch he says to pace yourself. If you drop in weight, you score all reps at your lowest weight. https://stream.kettlebell.monster/hls/d698655b-0419-4d00-b9c0-91e81a679bce/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/502 UNSTOPPABLE — Common Mistakes https://stream.kettlebell.monster/thumb/2b574833-64b2-43e2-9ce5-39ec40e61daf.jpg The coach names thinking you are doing hardstyle when it is not at maximum speed, rotating the spine, turning it into a pendulum swing, and holding onto the handle so the bell bangs the forearm. He also names using the spine in the press so it is no longer strict, and throwing the weight out on the way down from the rack. For the half snatch he names not having perfected the clean, since what goes wrong in the clean transfers to the snatch. https://stream.kettlebell.monster/hls/2b574833-64b2-43e2-9ce5-39ec40e61daf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/501 UNSTOPPABLE — Alternatives and Progressions https://stream.kettlebell.monster/thumb/bd43aec7-5b91-40a5-9657-fb4371c5ed46.jpg The coach says you can work with one kettlebell and switch, and for the hardstyle clean you can use any clean, such as the sports style clean. For the strict press he does not want a substitute: go down in weight or rest. For the burpee penalty, the alternative is six bodyweight squats each time the bells go down. If you cannot snatch yet, the alternative is clean and push press, and he says to perfect the clean first. https://stream.kettlebell.monster/hls/bd43aec7-5b91-40a5-9657-fb4371c5ed46/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/505 UNSTOPPABLE — Follow-Along Workout https://stream.kettlebell.monster/thumb/28f90ff0-e983-4a75-973f-76e93f7720e5.jpg The countdown is one minute. Task one is double kettlebell hardstyle clean and strict press AMRAP, with six burpees or six squats for putting the weights down. Task two is mobility work, and the coach says to work on your body and give it what it needs. Task three is a six minute AMRAP of double kettlebell half snatch with the same penalty. The video ends with a countdown to time. https://stream.kettlebell.monster/hls/28f90ff0-e983-4a75-973f-76e93f7720e5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/506 VENTUS — Introduction https://stream.kettlebell.monster/thumb/ee90279a-527e-41d5-811d-5fe5c203321b.jpg Task one uses a heavy weight, about 80 to 85% of your 1 RM: three hard style double arm swings in 10 seconds, then a girevoy sport swing into a snatch and overhead hold for 20 seconds on each side, then 10 seconds of rest, for 10 rounds. Task two is 10 minutes of active recovery, including Cossack squats, runner's lunge, windmill and shoulder work. Task three is 10 minutes of full snatch with only one switch, using about 50 to 55% of your 1 RM, scored as reps times kettlebell weight. The warm-up is six minutes of jumping jacks, double arm swings, squats and snatches. https://stream.kettlebell.monster/hls/ee90279a-527e-41d5-811d-5fe5c203321b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/507 VENTUS — Warm-Up Technique https://stream.kettlebell.monster/thumb/0f5b9f7d-2b81-42ef-a586-a6b3bb121969.jpg The first minute is four jumping jacks and four double arm swings with a light weight, and the coach mentions a 12 and then a 16, using a hip hinge with vertical shins. The next minute is four squats, adjusting the stance until nothing hurts, and four snatches each side in sports style. He says full snatches, half snatches or clean and press are all fine, and a clean and push press if you cannot snatch. The two blocks are repeated for three cycles. https://stream.kettlebell.monster/hls/0f5b9f7d-2b81-42ef-a586-a6b3bb121969/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/508 VENTUS — Workout Technique https://stream.kettlebell.monster/thumb/f3841abd-d02d-43e1-bd9c-bef2b4e7f9b1.jpg The coach demonstrates the RKC hard style double arm swing, where the ankles do not move, three reps in 10 seconds with a heavy weight; he plans a 36. Then a sports style swing and snatch held overhead for about 20 seconds on each side. Ten rounds make 10 minutes. Active recovery includes Cossack squats, runner's lunge with an arm overhead, windmills and shoulder work. The last task is 10 minutes of sports style full snatch with one switch, using about 50 to 55% of 1 RM, and any reps done count towards the score. https://stream.kettlebell.monster/hls/f3841abd-d02d-43e1-bd9c-bef2b4e7f9b1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/509 VENTUS — Alternatives and Progressions https://stream.kettlebell.monster/thumb/b5594adc-799b-4186-8242-7e9891012889.jpg The coach says the only thing to work up to is the full snatch. The first step is mastering the clean with a sports style swing, then clean and push press. Then work on the high swing, then the half snatch, which is snatching up and racking, dropping, and repeating. He says to focus on each over several weeks, for example the clean and push press for several weeks, then the high swing, then the half snatch a month later, then the full snatch. He also says to find a pace that keeps you from running out of breath. https://stream.kettlebell.monster/hls/b5594adc-799b-4186-8242-7e9891012889/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/513 VENTUS — Follow-Along Workout https://stream.kettlebell.monster/thumb/dfc99cfe-213a-47fa-8690-972a82d47089.jpg After a one-minute countdown the coach says to use a heavy weight for three hard style double arm swings, and uses a 36. Then one girevoy sport swing into a snatch, held overhead until 20 seconds are up, then the same on the other arm, then 10 seconds of rest. Active recovery of under nine minutes follows for mobility work, and then the snatch task. He says he will go with the 20 but is not sure. Most of the audio is music. https://stream.kettlebell.monster/hls/dfc99cfe-213a-47fa-8690-972a82d47089/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/514 GRUNT — Introduction https://stream.kettlebell.monster/thumb/5a106f61-9f77-47b0-979f-6c818c8cbafb.jpg The format is a three-minute strict press AMRAP with the heaviest weight, one minute of rest, then three minutes of active recovery with Superman, leg raises and crunches. This repeats three times with lighter weights, and the last task is a six-minute strict press AMRAP with the lightest weight. Score is total reps times weight. The warm-up is 15 seconds each of jumping jacks, arm circles, cross knee to elbow and shoulder circles, then thoracic rotations into lateral flexion and squat into alternating Frankenstein kicks, two cycles, six minutes. https://stream.kettlebell.monster/hls/5a106f61-9f77-47b0-979f-6c818c8cbafb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/515 GRUNT — Warm-Up Technique https://stream.kettlebell.monster/thumb/6e1c6575-e3b5-4ad0-97ef-a574adeed0e7.jpg The first block is 15 seconds each of jumping jacks, arm circles, alternating cross knee to elbow and shoulder circles, for two rounds, about two minutes. The coach cues activating the scapula in the arm and shoulder circles. The second block is 30 seconds of alternating thoracic rotation into lateral flexion, pressing one leg into the ground, and 30 seconds of squat into alternating Frankenstein kicks, for two rounds. The whole warm-up is two cycles. https://stream.kettlebell.monster/hls/6e1c6575-e3b5-4ad0-97ef-a574adeed0e7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/516 GRUNT — Workout Technique https://stream.kettlebell.monster/thumb/fab0b4d0-a6c5-4641-92b1-885e87ffc9ce.jpg Each task is a three-minute strict press AMRAP, one minute of rest, three minutes of active recovery, repeated three times with lighter weights, then six minutes with the lightest weight. The coach says strict means only the shoulder and elbow move, and shows a quick hand-over switch. He names mistakes such as not coming into full racking, not locking out, and letting the weight lead on the way down. Active recovery is Superman, leg raises with the lumbar pressed down, and crunches without pulling on the neck. He plans 24, 20, 16 and 12. https://stream.kettlebell.monster/hls/fab0b4d0-a6c5-4641-92b1-885e87ffc9ce/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/519 GRUNT — Follow-Along Workout https://stream.kettlebell.monster/thumb/0c6e67b7-c24f-498e-8094-dc282f57c5a9.jpg The coach says it is a drop set style workout, starting heavy and going lighter, with a three-minute AMRAP then one minute of rest, repeated. The two people start with different weights, one with a 24 and the other with a 16. Active recovery is Superman, leg raises and crunches. The last task is six minutes with the lightest weight, a 12 for him and an 8 for the other person. At the end each person calculates a score as reps times weight. https://stream.kettlebell.monster/hls/0c6e67b7-c24f-498e-8094-dc282f57c5a9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/522 HELIX Workout Technique https://stream.kettlebell.monster/thumb/e8476c7e-e166-4d47-8c51-098cb386c266.jpg The Helix workout is 30 rounds of one squat and two jumping jacks, then 30 CrossFit burpees and 30 single arm swings on each side, then 50 rounds of a combo of pass through the legs and catch, bent over row and hang clean, then 20 CrossFit burpees and 20 single arm swings each side. The coach says to prevent thoracic rotation in the single arm swing and to pull the weight out with the legs. The time cap is 25 minutes. Score is the seconds left times the weight, for example 5 minutes left is 300 seconds times 16 kilos. https://stream.kettlebell.monster/hls/e8476c7e-e166-4d47-8c51-098cb386c266/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/524 HELIX Common Mistakes https://stream.kettlebell.monster/thumb/db05c238-eb14-463b-a9c8-21237179da91.jpg For the squat the coach names poor stance, knees caving in, leaning forward and using the back instead of the hips. In the CrossFit burpee he names arching the back, not touching the ground with the chest, and feet too wide because the hips are not high enough. In the single arm swing he names thoracic rotation, following the weight out, not coming all the way through to touch the body, and a deep tight grip instead of a hook grip. For the pass through he names not creating space for the other hand, not reaching full extension, letting the weight drop with a straight arm, and pausing at the bottom of the hang clean. https://stream.kettlebell.monster/hls/db05c238-eb14-463b-a9c8-21237179da91/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/523 HELIX Alternatives and Progressions https://stream.kettlebell.monster/thumb/0e12ce59-b308-48da-887f-c1a8efba358a.jpg For the jumping jack the alternative is stepping out to the side. For the CrossFit burpee the alternatives are a normal burpee with a plank, or a burpee without the jump and clap, then a version with knees down, a tricep push up on the toes and a jump and clap. The coach gives the double arm swing as the alternative to the single arm swing, because the single arm swing needs more work from the core. For the pass through the legs and catch the alternative is a clean, followed by the bent over row and hang clean. https://stream.kettlebell.monster/hls/0e12ce59-b308-48da-887f-c1a8efba358a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/527 HELIX Follow Along Workout https://stream.kettlebell.monster/thumb/02c5c45f-7281-40e2-944a-9f972998a6f4.jpg The coach sets a timer with one minute to get going. The workout is one squat and two jumping jacks repeated 30 times, 30 CrossFit burpees, 30 single arm swings each side, then 50 rounds of pass through the legs and catch, bent over row and hang clean, and finally 20 CrossFit burpees and 20 single arm swings each side. At the end he says that if you did not make the time cap, you need to lower your weight or your reps and repeat the workout, then build up progressively. https://stream.kettlebell.monster/hls/02c5c45f-7281-40e2-944a-9f972998a6f4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/529 28 Day Burpee And Swing Challenge Introduction https://stream.kettlebell.monster/thumb/f1c8cee6-2ea1-4dc3-95e0-2f98df1407ef.jpg The coach describes a burpee and swing challenge of 28 days or 21 days, in its fourth year, that needs one kettlebell and under 10 minutes. He lists what is included: an ebook, a certificate of completion, a burpee course, a kettlebell fundamentals video of over two hours, seven swing workouts, nutritional tips, a system to measure your results, a private group and access to coaches. He states the price as $34.95 for a package he values at over $300, and says it is best to start on the first of the month. https://stream.kettlebell.monster/hls/f1c8cee6-2ea1-4dc3-95e0-2f98df1407ef/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/540 ALAGONIA Introduction https://stream.kettlebell.monster/thumb/c2c7db44-b223-4705-8f30-9e7df356724e.jpg In the ALAGONIA workout, every minute on the minute for 12 minutes you do a clean from dead, swing, snatch, three gorilla cleans and four squats, working with double kettlebells. After two minutes of rest comes 10 minutes of a Cossack squat into runner's lunge with arm overhead and thoracic rotation, then a Hindu squat into alternating pigeon done twice. The warm up is six minutes, three cycles. The coach reports a maximum heart rate of 162, an average of 142 and 361 calories burned. https://stream.kettlebell.monster/hls/c2c7db44-b223-4705-8f30-9e7df356724e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/541 ALAGONIA Warm-up Technique https://stream.kettlebell.monster/thumb/4e2636cb-86db-484f-8e90-382474393d63.jpg The warm up starts with a squat into alternating cross knee to elbow, then an alternating reverse lunge into arms overhead for one minute, where the coach says to stabilize the hips and not wobble. Next is a single leg hip circle into a Frankenstein kick and a thoracic rotation, done for 30 seconds on each side. The sequence is three cycles, which makes six minutes. https://stream.kettlebell.monster/hls/4e2636cb-86db-484f-8e90-382474393d63/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/542 ALAGONIA Workout Technique https://stream.kettlebell.monster/thumb/b052fecb-11c4-4f77-abe4-48f480398f3e.jpg The coach demonstrates the combo of clean from dead, swing, snatch, three gorilla cleans and four squats, repeated every minute for 12 minutes. He explains that a gorilla clean has the two bells pass each other, down on one side while the other comes up. The squats can be done racked or without weight, and he suggests changing how many rounds use weight. After two minutes of rest he shows the Cossack squat into runner's lunge with arm overhead and thoracic rotation, then the Hindu squat into alternating pigeon, for 10 minutes. https://stream.kettlebell.monster/hls/b052fecb-11c4-4f77-abe4-48f480398f3e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/543 ALAGONIA Common Mistakes https://stream.kettlebell.monster/thumb/6dec314e-257b-4578-808c-2dde0089dfc8.jpg In the clean from dead the coach names holding the weight too far or too close, not pulling all the way back, and following or casting out the weight on the drop. In the swing he names not activating the upper back. In the snatch he names too little power from the lower body and not bringing the elbows back. For the gorilla clean he names waiting at the top, pausing at the bottom of the hang clean and a bent elbow at the bottom. In the squat he names hinging instead of squatting, knees buckling in and heels coming off the ground. https://stream.kettlebell.monster/hls/6dec314e-257b-4578-808c-2dde0089dfc8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/544 ALAGONIA Alternatives And Progressions https://stream.kettlebell.monster/thumb/7f4db6fd-7d59-4de4-8c98-f4598b1d8de5.jpg The coach shows the combo with a single bell, switching sides each minute, instead of two bells. Alternatives he gives are a double arm clean and swing, a clean and push press instead of the snatch, a hip hinge swinging movement instead of the hang clean squat, and no weight for the racked squat. For the Cossack squat he says to take it out and go straight to the runner's lunge, or do a squat and then the runner's lunge. https://stream.kettlebell.monster/hls/7f4db6fd-7d59-4de4-8c98-f4598b1d8de5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/548 ALAGONIA Follow-Along Workout https://stream.kettlebell.monster/thumb/3fa6f6e9-3e1c-4fbf-8dd9-40088ecd4847.jpg The coach starts a 12 minute EMOM of double bell clean from dead, swing, snatch and three gorilla cleans, followed by squats with or without weight, every minute on the minute. After two minutes of rest comes the bodyweight work: Cossack squat into runner's lunge with arm overhead and thoracic rotation, then Hindu squat into alternating pigeon. He says the pigeon is right if you can take your hands off the ground, and that there is no cool down because the bodyweight work is the cool down. https://stream.kettlebell.monster/hls/3fa6f6e9-3e1c-4fbf-8dd9-40088ecd4847/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/549 ALPHA Introduction https://stream.kettlebell.monster/thumb/a1fa4646-c756-4a7b-9ac0-d4ab5d5dc798.jpg ALPHA has four rounds of double kettlebell squat into jerk for maximum reps: 90, 80, 70 and 60 seconds, with rest of 60, 70, 80 and 90 seconds. After each rest come two alternating windmills with a single kettlebell over 80 to 90 seconds, then a 30 second transition. After round four there are five minutes of active recovery, then single kettlebell jerks for maximum reps. The warm up is three rounds of squat with two jumping jacks, hip hinge with hip circles, and scarecrow into arms overhead with thoracic rotation. The coach reports a maximum heart rate of 163, an average of 135 and 402 calories. https://stream.kettlebell.monster/hls/a1fa4646-c756-4a7b-9ac0-d4ab5d5dc798/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/550 ALPHA Warm-Up Technique https://stream.kettlebell.monster/thumb/8ce97c67-8950-4a0b-9f97-4b3a2b2b0a51.jpg The warm up is three rounds, six minutes in total. The first minute is a squat and two jumping jacks, then 30 seconds of hip hinge with hip circles both ways, then 30 seconds of scarecrow into arms overhead and thoracic rotation. The coach says that in the hip hinge the ankles are not involved and the shins remain vertical, and to keep the hips still in the thoracic rotation. He recommends doing the prep work as well. https://stream.kettlebell.monster/hls/8ce97c67-8950-4a0b-9f97-4b3a2b2b0a51/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/551 ALPHA Workout Technique https://stream.kettlebell.monster/thumb/88d43931-d7e4-4017-89dc-eb8e2a75ac38.jpg The coach shows the racked squat, then a push press and a second dip under the weight for the jerk, repeated for 90 seconds in round one. He explains the rest, the two alternating windmills and the 30 second transition, and that each following round takes 10 seconds off the work. The five minutes of active recovery are not defined. The last block is single kettlebell jerks for as many reps as possible, and he says the jerk pushes yourself away from the weight. https://stream.kettlebell.monster/hls/88d43931-d7e4-4017-89dc-eb8e2a75ac38/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/553 ALPHA Common Mistakes https://stream.kettlebell.monster/thumb/603d2c8b-285a-4d90-88f5-1af8d2efc47d.jpg In the squat the coach names not involving the ankles, bringing the shoulders forward when the hips stop going down, and elbows out in racking. He calls the idea that the knees should not go over the toes a myth. In the jerk he names being disconnected so power is lost, pausing at the dip, pressing out instead of jerking, and a bent elbow while squatting under. In the windmill he names windmilling to the front, a bent knee on the leg that should stay straight, not looking at the weight, and not using the thoracic spine. https://stream.kettlebell.monster/hls/603d2c8b-285a-4d90-88f5-1af8d2efc47d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/552 ALPHA Alternatives and Progressions https://stream.kettlebell.monster/thumb/1e5c35b1-51de-4064-aff5-5018b3126e3c.jpg For the squat into jerk with one kettlebell, the coach says to clean it, squat, jerk, pull it down and squat again, switching sides halfway. He advises going heavier and working faster, with good form, to reach a similar intensity as with two bells. If the jerk is not ready, do the push press first, then progress to the jerk with a second dip under the weight. For the alternating windmill the beginner options are going shallow, bending the knee, or using the hand or elbow for support. https://stream.kettlebell.monster/hls/1e5c35b1-51de-4064-aff5-5018b3126e3c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/557 ALPHA Follow-Along Workout https://stream.kettlebell.monster/thumb/28e0340f-87a5-438e-a9ef-5daf3c919da5.jpg The coach starts with a one minute countdown. The rounds are double kettlebell squat into jerk for 90, 80, 70 and 60 seconds, each followed by rest and alternating windmills, with 30 second transitions. He advises picking a weight that raises the heart rate and pausing before the jerk. After round four come five minutes of active recovery, then a last set of single kettlebell jerks for as many reps as possible. https://stream.kettlebell.monster/hls/28e0340f-87a5-438e-a9ef-5daf3c919da5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/559 APEX Introduction https://stream.kettlebell.monster/thumb/ea781fc9-d816-4a7f-addb-7764567b7e15.jpg APEX is a power and strength workout with one kettlebell: six single arm swings, four snatches and one Turkish get-up, as an 18 minute AMRAP. The warm up is hip hinge into arms overhead with curtsy lunge, thoracic rotation into cross knee to elbow, Frankenstein kick and lateral knee raise, then 20 seconds of jumping jacks and 40 seconds of alternating Cossack squats, two cycles. The coach says the score is rounds times kilos, for example 13 rounds with 20 kilos, and to compare only to your own previous results. https://stream.kettlebell.monster/hls/ea781fc9-d816-4a7f-addb-7764567b7e15/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/561 APEX Warm-Up Technique https://stream.kettlebell.monster/thumb/90c63de0-b610-4b13-9e46-0283bf215d4e.jpg The warm up is two cycles, six minutes in total. It starts with a hip hinge into arms overhead and a curtsy lunge on both sides for one minute, then thoracic rotation into cross knee to elbow, Frankenstein kick and lateral knee raise. After that come 20 seconds of jumping jacks and 40 seconds of alternating Cossack squats. The coach says to go only as deep as you can in the curtsy lunge, keeping the foot flat, and to start shallow in the Cossack squat. https://stream.kettlebell.monster/hls/90c63de0-b610-4b13-9e46-0283bf215d4e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/562 APEX Workout Technique https://stream.kettlebell.monster/thumb/fd178f7a-545b-4594-8b4a-7a0bd624325d.jpg The coach teaches the hip hinge single arm swing for explosiveness, with a hook grip in the middle of the handle, the lat on, and waiting for the weight to come close before hinging. The four full snatches use the same swing, with the elbow coming back and the weight going up, and the grip let go so the handle lands at a 45 degree angle. The Turkish get-up follows, with the weight lowered under control. The rounds repeat for 18 minutes with good form, especially in the Turkish get-up. https://stream.kettlebell.monster/hls/fd178f7a-545b-4594-8b4a-7a0bd624325d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/563 APEX Common Mistakes https://stream.kettlebell.monster/thumb/51534c1b-e57b-4bb4-aab1-850eca2b8b04.jpg In the single arm swing the coach names pulling with the biceps, the shoulder forward, following the weight straight away and bobbing. In the full snatch he names casting the weight away and not transitioning the grip, so the bell bangs on the forearm. In the Turkish get-up he names a weight too heavy, the arm too far out or too close, treating it as a sit up, not pressing the elbow into the ground, the knee high instead of the shin shaving the ground, and not looking at the weight. https://stream.kettlebell.monster/hls/51534c1b-e57b-4bb4-aab1-850eca2b8b04/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/564 APEX Alternatives and Progressions https://stream.kettlebell.monster/thumb/e20b7f2c-5b1f-4b4d-9b9a-a0b3accc5c9f.jpg For the curtsy lunge the coach says not to go deep at first, and the first progression is a reverse lunge. For the Cossack squat the alternative is a full squat, then a wider squat kept shallow. Double arm swings are the progression for single arm swings. Before the full snatch he gives the half snatch, then the clean and push press or strict press. For the Turkish get-up he advises no weight or a light weight, building up over several workouts from the elbow and hand, to the knee, to standing. https://stream.kettlebell.monster/hls/e20b7f2c-5b1f-4b4d-9b9a-a0b3accc5c9f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/567 APEX Follow-Along Workout https://stream.kettlebell.monster/thumb/466aa6d0-a9b7-4758-8230-48521f7093d0.jpg The coach starts a timer with one minute to get ready. One round is six single arm swings, four snatches and one Turkish get-up with a single kettlebell. The work is 18 minutes, as many rounds as possible with good form and technique. He says you can switch sides whenever you are ready or stay on one side. https://stream.kettlebell.monster/hls/466aa6d0-a9b7-4758-8230-48521f7093d0/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/570 APOCALYPSE Introduction https://stream.kettlebell.monster/thumb/69db8d74-2c8d-40b5-a30a-3277997fd3bb.jpg APOCALYPSE uses two exercises, the strict press and the snatch, starting at a 1 RM weight for each and going down in weight as reps go up. The order is 1 rep each side for one minute, then 2, 3 and 4 reps each side with two minutes per block. Mobility routine one (downward dog, child's pose, quad stretch) follows each press and routine two (shoulder circles, alternating lateral thoracic flexion with arm over, deep squat) follows each snatch. The warm up is alternating cross knee to elbow, alternating Frankenstein kicks and deep squats for 90 seconds, then light alternating half snatches for 90 seconds, two cycles. https://stream.kettlebell.monster/hls/69db8d74-2c8d-40b5-a30a-3277997fd3bb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/571 APOCALYPSE Warm-Up Technique https://stream.kettlebell.monster/thumb/93a84829-0f87-49ff-b8a4-e6604da806aa.jpg The warm up has alternating cross knee to elbow, alternating Frankenstein kicks and deep squats for 90 seconds in total, then light alternating half snatches for 90 seconds. The coach describes a half snatch as snatching the bell up and dropping to racking. He says to check the alternatives if you are not snatching yet. Two cycles make six minutes. https://stream.kettlebell.monster/hls/93a84829-0f87-49ff-b8a4-e6604da806aa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/572 APOCALYPSE Workout Technique https://stream.kettlebell.monster/thumb/b2891fda-8d2c-4309-b37b-60f6682375d9.jpg The coach explains starting at the heaviest weight, a one rep max, for each exercise, then doing mobility work to recover before the next block. For the strict press he cleans with a double arm clean, tenses the whole body and moves only the shoulder and elbow. For the snatch he describes the pull with the legs, the elbow coming back and the grip transition, ending at 45 degrees. Routine one is downward dog, child's pose and quad stretch, and he says never to force the reclined position. Routine two is shoulder circles, lateral thoracic flexion with arm over, and deep squat. https://stream.kettlebell.monster/hls/b2891fda-8d2c-4309-b37b-60f6682375d9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/573 APOCALYPSE Alternatives and Progressions https://stream.kettlebell.monster/thumb/11132b85-27fd-4e6e-b8e5-b4c72937d579.jpg For the strict press the coach says the alternative is a push press or a jerk when the weight is too heavy, then lowering the weight slowly as the negative phase. He talks about weight selection when the bells do not come in 2 kilo steps. For the snatch he says to master the clean first, since the snatch is the same movement but higher. A half snatch is easier than a full snatch, and in the warm up he says to do alternating cleans if you are not ready to snatch. https://stream.kettlebell.monster/hls/11132b85-27fd-4e6e-b8e5-b4c72937d579/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/575 APOCALYPSE Follow-Along Workout https://stream.kettlebell.monster/thumb/51073f37-5997-44a8-a75a-0fa83b659a1a.jpg The coach starts with one minute for one strict press on each side, then two minutes of mobility routine one, then one minute for the 1 RM snatch. The following blocks are two minutes each: 2 reps, then 3 reps, then 4 reps each side of the strict press and the snatch, with lighter weights and mobility routines between. He says not to rush, and warns never to force the reclined hero pose. https://stream.kettlebell.monster/hls/51073f37-5997-44a8-a75a-0fa83b659a1a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/577 APOLLO Introduction https://stream.kettlebell.monster/thumb/4c96e2ab-fcc4-4526-9d9b-7253fa9a42af.jpg The coach says Apollo is a coordination and stability workout for rest days, done with one light bell and not meant to make you sweat. Task one is clean, bent over row, hang lift, hang clean and thoracic press, switching sides, for four minutes. Task two is a narrow stance side clean, lateral clean and rotational press, four minutes. Task three is dead clean, reverse lunge to dead, split stance curl and press, four minutes. Task four is cat cow and opposite arm and leg extension without weight, then task five repeats tasks two and three. https://stream.kettlebell.monster/hls/4c96e2ab-fcc4-4526-9d9b-7253fa9a42af/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/578 APOLLO Warm-Up Technique https://stream.kettlebell.monster/thumb/e0825f90-898a-4230-a355-8446d698d521.jpg The six minute warm up has three two minute blocks. The first is a burpee, then a squat into arms overhead. The second is a single leg hip circle, Frankenstein kick, reach and thoracic rotation, then the other side, with the coach saying the hip should not move in the rotation. The third is an alternating reverse lunge with the arms overhead laterally, palms up. He says if you are not warm, add burpees and squats or repeat the process. https://stream.kettlebell.monster/hls/e0825f90-898a-4230-a355-8446d698d521/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/579 APOLLO Workout Technique https://stream.kettlebell.monster/thumb/724443a8-7e59-4668-8ded-c5be7fbe7b4a.jpg Task one is a clean, bent over row, hang lift, hang clean and thoracic press, switching sides, for four minutes with no speed. Task two is done in a narrow stance: side clean, lateral clean and rotational press, where only the thoracic spine should move. Task three is a dead clean, reverse lunge to dead, split stance curl and split stance press. Task four is cat cow and opposite arm and leg extension, and task five repeats tasks two and three. The coach says the three kettlebell tasks are 12 minutes of work and the whole workout is 24 minutes. https://stream.kettlebell.monster/hls/724443a8-7e59-4668-8ded-c5be7fbe7b4a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/583 APOLLO Follow Along Workout https://stream.kettlebell.monster/thumb/23d22478-0677-42c9-b62f-cb1bda86d400.jpg The coach starts with a one minute countdown and says to have done the prep work. Task one is clean, bent over row, hang lift, hang clean and thoracic press, switching sides, as slowly as possible for four minutes. Then the narrow stance side clean, lateral clean and rotational press, the dead clean reverse lunge with split stance curl and press, and cat cow with opposite arm and leg extension holds. Task two and task three then repeat for four minutes each. https://stream.kettlebell.monster/hls/23d22478-0677-42c9-b62f-cb1bda86d400/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/585 ARGOS Introduction https://stream.kettlebell.monster/thumb/70538f91-e0a8-4c61-99eb-c96a2c50e5a8.jpg Each round of ARGOS is a chest press on one side on the ground, alternating cross crunch, a sit up to the other side with another chest press and alternating cross crunch, then standing up quickly for an alternating bent over row. It is 50 rounds for time with a 35 minute time cap, after a four minute freestyle warm up and one minute countdown. Score is the remaining seconds times the kettlebell weight, for example two minutes left is 120 seconds times the weight. The coach says to record the score on Kettlebell Monster. https://stream.kettlebell.monster/hls/70538f91-e0a8-4c61-99eb-c96a2c50e5a8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/586 ARGOS Workout Technique https://stream.kettlebell.monster/thumb/449e6427-3725-459e-bf69-c6c7f4984862.jpg The coach shows the chest press on the floor with head down and shoulder blades down, and says to use both hands to bring the bell in if you lack internal shoulder rotation strength. In the alternating cross crunch the elbow should touch the opposite knee, and in the sit up the top of the pelvis is pulled up. The row should finish with the elbow past the ribs. A round takes about 30 to 35 seconds, and he aims for 25 to 35. He names pulling the head and a floor tricep press as mistakes. https://stream.kettlebell.monster/hls/449e6427-3725-459e-bf69-c6c7f4984862/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/588 ARGOS Follow-Along Workout https://stream.kettlebell.monster/thumb/74578c57-f84b-4ed9-b357-02814223c48d.jpg The coach starts with a four minute freestyle warm up and a one minute countdown. Each round is a chest press, alternating cross crunch, a sit up and the same on the other side, then standing alternating bent over rows, 50 rounds for time. At the end he says the time cap is over, and that the other person did a modified 45 reps with 16 kilos. Score is remaining seconds times the weight. https://stream.kettlebell.monster/hls/74578c57-f84b-4ed9-b357-02814223c48d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/589 ARIS Introduction https://stream.kettlebell.monster/thumb/0297ae0a-6b4c-4a73-8141-4e2dab80bb46.jpg The first AMRAP is three double arm swings, a horn grip clean, two squats, a bottoms up horn grip clean and one ribbon, for three minutes. The second AMRAP is bodyweight: five jumping jacks, three cross knee to elbow on each side and two burpees, for three minutes. Both are done twice, 12 minutes in total. The warm up is two Frankenstein kicks, two single leg hip circles, two lateral thoracic flexions with arms overhead and two thoracic rotations on each side for four rounds, then three cross knee to elbow each side and two squats for four rounds, about six minutes. https://stream.kettlebell.monster/hls/0297ae0a-6b4c-4a73-8141-4e2dab80bb46/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/590 ARIS Warm-Up Technique https://stream.kettlebell.monster/thumb/30cc0ce2-28d4-4858-9ae6-063673049ef1.jpg The first part is two Frankenstein kicks, two single leg hip circles, two lateral thoracic flexions with arm overhead and two thoracic rotations, then the other side, for four rounds, about two minutes. The coach says to try to keep the knees straight in the kick and not to let the hip come forward in the rotation. The second part is three cross knee to elbow on each side and two squats, four rounds, about one minute. Two cycles make about six minutes. https://stream.kettlebell.monster/hls/30cc0ce2-28d4-4858-9ae6-063673049ef1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/591 ARIS Workout Technique https://stream.kettlebell.monster/thumb/a45e58db-cc4e-462c-847e-06af98da0995.jpg One round is three double arm swings with a hip hinge, where the shins stay vertical and the ankles are not involved, then two horn grip squats and one ribbon after a bottoms up horn grip clean. The coach explains the horn grip clean keeps the elbows back and moves the grip from the top of the handle to the sides. A ribbon goes left hip to right ear, right hip to left ear, left hip, then back to dead. After three minutes of this, the bodyweight round is five jumping jacks, three cross knee to elbow each side and two burpees. https://stream.kettlebell.monster/hls/a45e58db-cc4e-462c-847e-06af98da0995/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/593 ARIS Alternatives and Progressions https://stream.kettlebell.monster/thumb/fff8cd4b-8c15-4097-b051-4511681a97e8.jpg The coach gives no alternative for the double arm swings. For the horn grip clean the alternative is a goblet clean, curling the bell in with one hand and catching it with the other, which is less work on the wrists. For the ribbon, the alternative is a backswing down to the ground and grabbing it by the horns. Instead of jumping jacks, four Frankenstein kicks can be done, counting each side as one. https://stream.kettlebell.monster/hls/fff8cd4b-8c15-4097-b051-4511681a97e8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/594 ARIS Follow-Along Workout https://stream.kettlebell.monster/thumb/59189127-ddde-4ea0-b352-489d3bd02253.jpg The coach starts with a one minute countdown and says there is no music. The kettlebell AMRAP is three double arm swings with a hip hinge, two horn grip squats or the alternative, and one ribbon, for three minutes. The bodyweight AMRAP is five jumping jacks, three cross knee to elbow each side and two burpees, for three minutes. Both are repeated, 12 minutes in total. https://stream.kettlebell.monster/hls/59189127-ddde-4ea0-b352-489d3bd02253/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/595 ARMADA Workout Technique https://stream.kettlebell.monster/thumb/3ea01a2f-e9bc-4174-8160-f871cc26556a.jpg The warm up is two Frankenstein kicks each side, two cross knee to elbow each side and two jumping jacks for two minutes. Task two is a pass through, switch, clean, then a jerk and a reverse lunge, where the coach says the jerk starts with the elbow down and no pausing at the bottom. Task three is burpee into cross mountain climber for two minutes AMRAP. Task four is three minutes of stretching: lateral thoracic flexion, thoracic rotation, hip extension and hamstrings. Tasks two to four repeat, then task five is maximum jerk for four minutes, 24 minutes in total. https://stream.kettlebell.monster/hls/3ea01a2f-e9bc-4174-8160-f871cc26556a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/597 ARMADA Follow-Along Workout https://stream.kettlebell.monster/thumb/5688568e-871d-4c9c-a02e-423333381222.jpg Task one is two Frankenstein kicks each side, two cross knee to elbow each side and two jumping jacks, repeated for two minutes as a warm up. Task two is two pass through switch cleans with a single kettlebell, a jerk overhead and a reverse lunge, switching at will, as a 4 minute AMRAP. Task three is burpee into cross mountain climber as a 2 minute AMRAP, and task four is stretching. The coach says to do another warm up first if this one is not enough. https://stream.kettlebell.monster/hls/5688568e-871d-4c9c-a02e-423333381222/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/599 ARMAGEDDON Introduction https://stream.kettlebell.monster/thumb/6216c660-6dbd-425e-8b5e-062b9963ebca.jpg The combo is a single kettlebell clean from dead, a squat thruster and a reverse Turkish get-up, then the other side. Task one is 6 reps with a 4 minute time cap, task three is 8 reps with a time cap of 5 minutes 20 seconds, and task five is 12 reps with an 8 minute time cap. A task does not count if the time cap is missed. Tasks two and four are six minutes of a mobility combo, each followed by a 30 second countdown. The warm up is six minutes of three alternating cross knee to elbow, three squats and an alternating bodyweight reverse Turkish get-up. https://stream.kettlebell.monster/hls/6216c660-6dbd-425e-8b5e-062b9963ebca/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/600 ARMAGEDDON Warm-Up Technique https://stream.kettlebell.monster/thumb/d9ac837d-a79d-4f4b-bf58-0cdfe1c64f49.jpg The warm up is three alternating cross knee to elbow, three squats and an alternating bodyweight reverse Turkish get-up, repeated for six minutes. The coach says the squats warm up the squat thruster, so they are done fast, breaking at three joints with the shoulders high. For the reverse Turkish get-up he goes from standing into a reverse lunge, slides the hand down, bridges, then goes down through the elbow and shoulder blade, and comes back up through the shoulder roll, elbow, hand and pulling the knee under. https://stream.kettlebell.monster/hls/d9ac837d-a79d-4f4b-bf58-0cdfe1c64f49/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/601 ARMAGEDDON Workout Technique https://stream.kettlebell.monster/thumb/f743d410-cdb3-4902-826d-cefc0d23c38c.jpg The combo is a clean from dead (by dead clean or swing), a squat thruster kept overhead, and a reverse Turkish get-up with a bridge, then the other side. Task one is 6 reps in 4 minutes, which is 40 seconds per combo, task three is 8 reps in 5 minutes 20 seconds and task five is 12 reps in 8 minutes. Score is the seconds left times the weight, and a missed time cap loses the score. The coach suggests starting heavy and going lighter as reps rise. The mobility combo is deep squat into horizontal shoulder abduction, knee extension, arms overhead, thoracic hyperextension and alternating lateral thoracic flexion. https://stream.kettlebell.monster/hls/f743d410-cdb3-4902-826d-cefc0d23c38c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/604 ARMAGEDDON Common Mistakes https://stream.kettlebell.monster/thumb/ca29980f-3794-4b2b-81bb-c7c6c8f288c4.jpg In the clean from dead the coach names hinging and muscling it up in a dead clean, not pulling back far enough in a swing clean, gripping the handle too tight and ending off to the side. In the squat thruster he names elbows up, hinging so the weight goes forward, and turning it into a squat and press. In the reverse Turkish get-up he names a bent elbow, not bridging, falling down, a leg coming up, shoulder forward, not looking at the weight, and not raising the hip. He says to be able to hold the weight overhead for 40 seconds with a straight arm. https://stream.kettlebell.monster/hls/ca29980f-3794-4b2b-81bb-c7c6c8f288c4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/603 ARMAGEDDON Alternatives and Progressions https://stream.kettlebell.monster/thumb/d326332b-0aaf-492a-8676-1d8c2190a577.jpg The coach says the Turkish get-up is the hardest part. The alternative is to clean and thrust the weight, bring it back to the ground, then do a bodyweight Turkish get-up with the arm up. The progression is bodyweight, then a light weight, then a heavier weight. If the squat thruster rounds your back or hurts, he says to squat and press instead. He also says to check the programming to adjust the time cap. https://stream.kettlebell.monster/hls/d326332b-0aaf-492a-8676-1d8c2190a577/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/607 ARMAGEDDON Follow-Along Workout https://stream.kettlebell.monster/thumb/b351e31c-03b1-4021-9b23-38a11ade21b9.jpg The coach starts a one minute timer. Task one is 6 reps of the single kettlebell combo of clean from dead, squat thruster, reverse Turkish get-up and back to dead, within a 4 minute time cap. Six minutes of mobility follow, then task three with 8 reps and a time cap of 5 minutes 20 seconds, then more mobility and 12 reps. He advises watching the technique, programming and alternatives videos first. https://stream.kettlebell.monster/hls/b351e31c-03b1-4021-9b23-38a11ade21b9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/615 ARMINIUS Introduction https://stream.kettlebell.monster/thumb/d58dee58-c79c-47d9-a084-619c837a4758.jpg The warm up is included in the workout: four minutes of bodyweight Turkish get-up and four jumping jacks. The AMRAP is 28 minutes of two Turkish get-ups and five burpees into deadlift with one kettlebell, using the same weight for both. Scoring is rounds times your weight. The coach reports 16 rounds at 20 kilos for a total of 320 and 180 at 12 kilos, and asks viewers to send their scoring. https://stream.kettlebell.monster/hls/d58dee58-c79c-47d9-a084-619c837a4758/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/612 ARMINIUS Workout Technique https://stream.kettlebell.monster/thumb/9f3aac2f-0107-4f87-9fb2-9c3f9176cf1e.jpg The coach goes through the bodyweight Turkish get-up step by step: bridge onto the right shoulder, elbow, hand, hips high, external rotation of the hip, knee under, upright, and back down. The four minute warm up is one Turkish get-up and four jumping jacks per side. The 28 minute AMRAP is two Turkish get-ups with weight then five burpees into deadlift, either above the bell or outside it, with the hips low before lifting. Rounds are written down as you go. https://stream.kettlebell.monster/hls/9f3aac2f-0107-4f87-9fb2-9c3f9176cf1e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/611 ARMINIUS Common Mistakes https://stream.kettlebell.monster/thumb/48e4f6f1-1759-4d7e-832b-4fc2cbd3cd21.jpg For the Turkish get-up the coach names starting with the leg opposite to the weight, the leg in line with the body instead of about 15 to 20 degrees out, sitting up instead of going to the shoulder first, the hand too close or too far, and not looking at the weight. He also names pulling the heel in instead of rotating the hip out first, going back with the wrong leg, and plunking down. For the burpee into deadlift he names hands too far in front of the weight, sagging or bridging in the plank, not landing flat, and not fully extending at the top. https://stream.kettlebell.monster/hls/48e4f6f1-1759-4d7e-832b-4fc2cbd3cd21/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/613 ARMINIUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/54744bbf-056e-462d-95f5-70b276042e57.jpg The coach says the Turkish get-up is the only complex exercise. His progression is to go shoulder, elbow, hand, hips and then back down, keeping the feet flat and the hips high, for two reps each side before the burpee into deadlift. Later he adds the knee under and back out, then the knee up as a windscreen wiper with the leg left there. He says to add to it as you repeat the workout. https://stream.kettlebell.monster/hls/54744bbf-056e-462d-95f5-70b276042e57/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/609 ARMINIUS Follow-Along Workout https://stream.kettlebell.monster/thumb/5fb5f73e-bea4-4f76-87f4-f958731daf6a.jpg The coach starts with a one minute countdown, then four minutes of one bodyweight Turkish get-up followed by four jumping jacks, alternating sides. The workout is a 28 minute AMRAP of two Turkish get-ups and five burpee into deadlift, with one kettlebell and the same weight for both exercises. He says it is best to stay on one side for the Turkish get-ups. At the end the rounds are counted, for example 16 rounds times 20 kilos. https://stream.kettlebell.monster/hls/5fb5f73e-bea4-4f76-87f4-f958731daf6a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/617 ARMUS Warm-Up Technique https://stream.kettlebell.monster/thumb/aa3dcb48-c0b0-43ec-8f9d-149c78325143.jpg The coach describes five CrossFit burpees, either lowering flat to the ground and jumping with a clap, or kicking the legs back fast and decelerating with the arms. Then come two alternating thoracic rotations into arms overhead, keeping the hips still. The arms finish straight above the shoulders with the elbows locked out. The warm up is 10 rounds in total. https://stream.kettlebell.monster/hls/aa3dcb48-c0b0-43ec-8f9d-149c78325143/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/618 ARMUS Workout Technique https://stream.kettlebell.monster/thumb/df9cc0b7-970e-4b6a-882b-ab0dfb5c6933.jpg Task one is one bell racked and one overhead in a static hold, with 5 seconds to transition and 25 seconds of hold per side. Next is one minute of shoulder work with scapular adduction and arms overhead, then shoulder rolls. Task two is a double kettlebell static overhead hold, 15 seconds on and 15 seconds off for six rounds. Then come four kneeling windmills per side in one minute, shoulder work number two (scapular abduction into adduction and scarecrows), and four standing windmills per side. The 14 minute sequence is repeated three times, 42 minutes. https://stream.kettlebell.monster/hls/df9cc0b7-970e-4b6a-882b-ab0dfb5c6933/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/620 ARMUS Common Mistakes https://stream.kettlebell.monster/thumb/de432ab4-d613-4988-8814-b5f404e6c675.jpg With one kettlebell racked and one overhead, the coach names the rack elbow out, an overhead elbow not locked out, and following or casting out the weight on the drop. In the double kettlebell static overhead hold he adds looking at the weight and leaning back, and feeling the lower back because the glutes are not active. In the windmill he names not adjusting the stance, only hinging to the front, not using the thoracic spine and going too deep, and not pushing into the hip. https://stream.kettlebell.monster/hls/de432ab4-d613-4988-8814-b5f404e6c675/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/619 ARMUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/89fd397d-5293-4163-a386-9e7fd55a5a3e.jpg If you do not have two kettlebells, the coach says to do the first task with one kettlebell overhead and to hold the other arm tight, not hanging loose. The double kettlebell static overhead hold can also be done with one. For the kneeling windmill he recommends a lighter weight or no weight. For the standing windmill he suggests a lighter weight, a bent knee, a smaller range, or putting the hand or elbow down for support. https://stream.kettlebell.monster/hls/89fd397d-5293-4163-a386-9e7fd55a5a3e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/624 ARMUS Follow Along Workout https://stream.kettlebell.monster/thumb/2052bf1c-b82a-46ed-9262-5a78c29ea937.jpg The coach starts with two heavy kettlebells: one racked and one overhead for a 25 second hold, then the other side, followed by one minute of shoulder work with scapula movements and shoulder rolls. Next is the double kettlebell static overhead hold, 15 seconds work and 15 rest for six rounds, then four kneeling windmills per side and four high windmills per side, each in one minute, with shoulder work and scarecrows between. The sequence repeats with a lighter weight in the later cycles. He says to stretch in the cool down. https://stream.kettlebell.monster/hls/2052bf1c-b82a-46ed-9262-5a78c29ea937/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/626 ASUS Introduction https://stream.kettlebell.monster/thumb/99728586-dd7e-4b99-9c3e-54ba36e0e82d.jpg The warm up is included: four minutes of cross mountain climber into arms overhead, alternating Frankenstein and alternating reverse lunge, then one minute of rest. Next is an 8 minute AMRAP of deck squat into CrossFit burpee, dead clean and dead snatch on both sides, then a 4 minute AMRAP of alternating strict press. The two AMRAPs are done for two rounds, 28 minutes of work in total. Scoring equals rounds times weight. The coach says there are alternatives and that the narrow squat cannot be done fast. https://stream.kettlebell.monster/hls/99728586-dd7e-4b99-9c3e-54ba36e0e82d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/628 ASUS Workout Technique https://stream.kettlebell.monster/thumb/cb7844f4-249f-4c4e-a070-31f0082131ab.jpg The coach shows the cross mountain climber, alternating Frankenstein and alternating reverse lunge as the four minute warm up. For the deck squat he goes into a narrow deep squat, rolls back with a round spine, uses the hands so he does not roll onto the neck, kicks the legs, brings the feet close to the butt and throws the arms forward over the knees. Then come the dead clean and dead snatch, done by half snatch or full drop, and the alternating strict press with a loose grip switch. The two AMRAPs are done for two rounds, scored as rounds times weight. https://stream.kettlebell.monster/hls/cb7844f4-249f-4c4e-a070-31f0082131ab/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/631 ASUS Common Mistakes https://stream.kettlebell.monster/thumb/359dc82e-e2b6-40c6-b8ca-e7235845273a.jpg For the deck squat the coach names not going low enough, a straight back instead of rolling, rolling onto the neck, feet too far from the hips, not using the arms for momentum, and knees caving in. For the CrossFit burpee he names heels coming off the ground and feet too wide. In the dead clean he names turning it into a hip hinge, curling with the arms, bending the elbow too early, and a tight grip. In the strict press he names a weight too heavy and using the spine or legs. https://stream.kettlebell.monster/hls/359dc82e-e2b6-40c6-b8ca-e7235845273a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/630 ASUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/76eec75d-2aa6-4445-9270-ce11e09ddaf5.jpg For the cross mountain climber the alternative is a mountain climber, and for the reverse lunge a squat. For the deck squat the coach builds up from a narrow, deep squat with a goblet weight, then rolling back with a rounded spine, stopping with the hands to protect the neck, and pulling the feet close to the butt. A normal burpee is the alternative to the CrossFit burpee. The hang clean, hang snatch, or dead clean and push press replace the dead clean and dead snatch, and a push press replaces a strict press that is too heavy. https://stream.kettlebell.monster/hls/76eec75d-2aa6-4445-9270-ce11e09ddaf5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/633 ASUS Follow Along Workout https://stream.kettlebell.monster/thumb/6493964c-0c31-4200-8612-60675777b7e4.jpg The coach starts a one minute countdown and says the four minute warm up is included, and can be made six or eight minutes. After one minute of rest comes an 8 minute AMRAP of deck squat into CrossFit burpee and dead clean and dead snatch on both sides, then a 4 minute AMRAP of alternating strict press. The two AMRAPs are done for two rounds. https://stream.kettlebell.monster/hls/6493964c-0c31-4200-8612-60675777b7e4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/635 ATHENA Introduction https://stream.kettlebell.monster/thumb/05ab0331-7003-40b9-bf52-c810e75f0747.jpg The warm up is five jumping jacks and one bodyweight Turkish get-up per side for six minutes. Task one is three minutes of maximum CrossFit burpees, then a one minute transition. Task two is a 20 minute AMRAP of Turkish get-up into dead snatch or clean and press, then another transition, and task three is three minutes of maximum CrossFit burpees again. The score is task two rounds times weight, multiplied by the total burpees from tasks one and three. The coach reports 24 rounds at 20 kilos and 42 plus 38 burpees. https://stream.kettlebell.monster/hls/05ab0331-7003-40b9-bf52-c810e75f0747/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/637 ATHENA Workout Technique https://stream.kettlebell.monster/thumb/8c937494-b504-493d-b614-1904c486a601.jpg The coach goes through the Turkish get-up step by step with no weight in the warm up, which is jumping jacks and a bodyweight Turkish get-up for six minutes. Task one is maximum CrossFit burpees with the chest touching the ground, then a one minute transition to write down the numbers. In task two he does a Turkish get-up to the first part, lowers the weight dead, does a dead snatch or a dead clean and press, then finishes the get-up. He says to master the dead clean before the dead snatch. https://stream.kettlebell.monster/hls/8c937494-b504-493d-b614-1904c486a601/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/638 ATHENA Common Mistakes https://stream.kettlebell.monster/thumb/64785acd-1963-4ae8-8ab7-42c44cc438f3.jpg For the Turkish get-up the coach names throwing the leg up and skipping the roll onto the shoulder, hips not high, a high knee instead of keeping the shin to the ground, not turning the back leg, a bent elbow, going back with the wrong leg, not looking at the weight, and falling back down. For the dead snatch he names turning it into a swing, hinging and pulling with only two joints, looking at the ground, heels off the ground, a farmer's grip instead of a hook grip, and not inserting into the corner. https://stream.kettlebell.monster/hls/64785acd-1963-4ae8-8ab7-42c44cc438f3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/639 ATHENA Alternatives and Progressions https://stream.kettlebell.monster/thumb/e7c273bd-0901-4624-8e89-233acccdac7d.jpg For the CrossFit burpee the coach gives a normal burpee in plank position, then a burpee with a jump and clap, then a negative tricep push up onto the knees. For the Turkish get-up the alternative is no weight, then a racked Turkish get-up with the weight on the chest. He says to work on the part you struggle with, such as shoulder stability. The alternative for the dead snatch is a dead clean and press or push press, and a swinging movement if you are not ready to dead clean. https://stream.kettlebell.monster/hls/e7c273bd-0901-4624-8e89-233acccdac7d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/642 ATHENA Follow-Along Workout https://stream.kettlebell.monster/thumb/07f49d98-bbb8-416f-ba45-14bc759de4fc.jpg The coach starts a one minute countdown. Task one is three minutes of maximum CrossFit burpees, then a one minute transition to write down the numbers. Task two is a 20 minute AMRAP of Turkish get-up into dead snatch or dead clean and press, then back down for one, then the other side for two. After one more minute of transition comes three minutes of maximum burpees. He says the weight moved is multiplied by the number of burpees. https://stream.kettlebell.monster/hls/07f49d98-bbb8-416f-ba45-14bc759de4fc/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/644 ATHINON Warm-Up Technique https://stream.kettlebell.monster/thumb/0cbe995b-a0de-4a07-a73d-6e7209730ce4.jpg The warm up is three Frankenstein steps forward, three alternating hamstring curls stepping back, and three cross knee to elbow each side, for four rounds. Then come five squats into arms overhead and five alternating thoracic rotations into lateral flexion. The coach says to press the leg into the ground so the pelvis does not move in the rotation. Everything is done for two cycles. https://stream.kettlebell.monster/hls/0cbe995b-a0de-4a07-a73d-6e7209730ce4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/645 ATHINON Workout Technique https://stream.kettlebell.monster/thumb/b05f65b8-2b28-4672-9482-3702039100c1.jpg The workout has one snatch every five seconds, held overhead until the beep: 30 seconds at 80% of your 1 RM, then 60 seconds and 90 seconds with lighter weights, and a final maximum snatch each side at 50% of 1 RM. In between are two minutes of bent over row, two minutes of stiff lockout deadlift, one minute of crucifix into horizontal shoulder abduction, two minutes of alternating light rear press and four 30 second split stance overhead holds. The coach warns the elbow should lead in the rear press, and the weight should not hang back. https://stream.kettlebell.monster/hls/b05f65b8-2b28-4672-9482-3702039100c1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/649 ATHINON Common Mistakes https://stream.kettlebell.monster/thumb/a24aaef6-28db-4933-a383-16a08b756f51.jpg The coach names holding the handle too tight instead of using a hook grip, and a weight too heavy or too little power, so the bell bangs on the forearm. He says that if you cannot swing the bell up to that height you are not ready to snatch. He also names casting the weight on the drop, following the weight, and not inserting the hand properly. He says a tight grip creates friction and can cause blisters and calluses. https://stream.kettlebell.monster/hls/a24aaef6-28db-4933-a383-16a08b756f51/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/651 ATHINON Alternatives and Progressions https://stream.kettlebell.monster/thumb/200cf6ac-ad2f-48d4-941d-f6d0881aa930.jpg The video emphasizes the importance of progressing towards the snatch in kettlebell training, outlining various alternatives and regressive movements. It begins with the full snatch, demonstrating the overhead drop technique. The instructor introduces the half snatch as a stepping stone, explaining that it involves a transition from the snatch to a rack position before executing a backswing. Further, the video covers the clean with an optional push press as a foundational movement prior to attempting the snatch. The relationship between the clean and the snatch is highlighted, noting that mastering the clean will aid in achieving proficiency with the snatch. Overall, this instructional video provides clear progressions and key alternatives for those not yet ready to perform the snatch. https://stream.kettlebell.monster/hls/200cf6ac-ad2f-48d4-941d-f6d0881aa930/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/646 ATHINON Follow-Along Workout https://stream.kettlebell.monster/thumb/178fdab7-de58-447c-9c55-224d28fa7c5a.jpg The coach starts a one minute countdown. Task one is 30 seconds of one snatch every five seconds, held overhead until the beep, at 80% of the 1 RM, then 30 seconds of rest and the other side. Then come bent over rows, stiff lockout deadlifts, the alternating rear press, 60 second and 90 second snatch blocks with lighter weights, and the split stance overhead hold, 30 seconds each side. The last task is maximum snatch at 50% of the 1 RM, one switch only, where he uses the sports style snatch. https://stream.kettlebell.monster/hls/178fdab7-de58-447c-9c55-224d28fa7c5a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/653 ATLAS Introduction https://stream.kettlebell.monster/thumb/4c70ef30-98fc-4d92-b96c-a903006136ae.jpg The warm up is six jumping jacks, two squats and one CrossFit burpee, then an inchworm with push up and hip hinge into arms overhead, then alternating reverse lunge with alternating thoracic rotation, two minutes each. The first task is a 12 minute AMRAP of double kettlebell dead swing snatch into alternating reverse lunge, then two CrossFit burpees, scored as rounds times weight. After one minute of rest come five minutes of active recovery with downward dog into runner's lunge and twist, and two bridges into kick out and squat get-up. The last task is 80 reps for time of bent over row, hang lift, hang clean and strict press. https://stream.kettlebell.monster/hls/4c70ef30-98fc-4d92-b96c-a903006136ae/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/654 ATLAS Warm-up Technique https://stream.kettlebell.monster/thumb/19aa9bdd-72d4-44c8-ba8d-47bfe645e0d7.jpg The warm up has three two minute blocks. The first is six jumping jacks, two bodyweight squats and one CrossFit burpee. The second is an inchworm push up and a hip hinge into arms overhead. The third is alternating reverse lunges and alternating thoracic rotation, keeping the shoulders above the hips. The coach says if it is not enough, do more jumping jacks and burpees. https://stream.kettlebell.monster/hls/19aa9bdd-72d4-44c8-ba8d-47bfe645e0d7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/655 ATLAS Workout Technique https://stream.kettlebell.monster/thumb/6bc5f210-ec9e-441a-9782-00ddaf9a7600.jpg The first task is a 12 minute AMRAP of double kettlebell dead swing snatch, kept overhead, an alternating reverse lunge with the shoulders above the hips, then two CrossFit burpees. Only full rounds count and the score is weight times rounds. After one minute of rest come five minutes of downward dog into alternating runner's lunge and twist, and two bridges into kick out and squat get-up. The last task is 80 reps for time of bent over row, hang lift, hang clean and strict press, switching hands as you like. https://stream.kettlebell.monster/hls/6bc5f210-ec9e-441a-9782-00ddaf9a7600/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/656 ATLAS Alternatives and Progressions https://stream.kettlebell.monster/thumb/e3ef13d5-8b40-4290-b8ea-eb27d575a8f8.jpg With one bell, the dead swing snatch goes into an alternating reverse lunge, racking and switching or doing a full drop and snatching on the other side, then two CrossFit burpees. For the bridge, kick out and squat get-up, the coach gives an alternative if you cannot pull the heels into the butt: bridge, pull the legs in, grab a shin, then walk the hands in to stand. Another alternative is two bridges and one bodyweight Turkish get-up, then the same on the other side. https://stream.kettlebell.monster/hls/e3ef13d5-8b40-4290-b8ea-eb27d575a8f8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/662 ATTICA Introduction https://stream.kettlebell.monster/thumb/d1b012b2-4bba-438d-be8d-a3bb60005e73.jpg Task one is a 4 minute AMRAP of dead to strict press into overhead alternating reverse lunge, then two minutes of rest. Task two is a 4 minute AMRAP of dead to half snatch into racked squat, then two minutes of rest. Both are repeated for two cycles, 16 minutes of work. The warm up is a squat into alternating cross knee to elbow and alternating reverse lunge into arms overhead for one minute, then single leg hip circle, Frankenstein kick and thoracic rotation for 30 seconds per side, three cycles. The coach reports a highest heart rate of 164 and an average of 145. https://stream.kettlebell.monster/hls/d1b012b2-4bba-438d-be8d-a3bb60005e73/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/663 ATTICA Warm-Up Technique https://stream.kettlebell.monster/thumb/21fc2de3-ffe4-4c01-8b97-b1a8142f8842.jpg The warm up starts with a squat into alternating cross knee to elbow, then an alternating reverse lunge into arms overhead, for one minute. Next is a single leg hip circle, a Frankenstein kick and a thoracic rotation into the side of the kick for 30 seconds, then the other side. The coach says to keep the hips where they are in the rotation to avoid torque on the knee. Three cycles make six minutes, and he says to make it eight or ten minutes if you are starting out or it is cold. https://stream.kettlebell.monster/hls/21fc2de3-ffe4-4c01-8b97-b1a8142f8842/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/664 ATTICA Workout Technique https://stream.kettlebell.monster/thumb/4bcfac86-caa8-4bbc-bf11-5f1bc3cd55be.jpg For task one the coach cleans from dead with a swinging movement, then presses with nothing moving but the shoulders and elbows, keeps the weight overhead with locked elbows, and does alternating reverse lunges. A dead clean from a squat is faster but raises the heart rate more. Task two is a clean, a drop into a backswing, a half snatch back to racking, then a racked squat. Each task is a 4 minute AMRAP followed by 2 minutes of rest, repeated for two cycles. https://stream.kettlebell.monster/hls/4bcfac86-caa8-4bbc-bf11-5f1bc3cd55be/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/666 ATTICA Common Mistakes https://stream.kettlebell.monster/thumb/c7beccf5-2aab-46a3-9ebc-413688743ecf.jpg For the clean the coach names standing too close and not pulling the weight all the way back. In the overhead alternating reverse lunge he names not locking the elbow out, not lunging back far enough, and looking down. In the half snatch he names casting the weight out and following it, not enough power so the bell bangs on the forearm, and holding the handle tight instead of using a hook grip. https://stream.kettlebell.monster/hls/c7beccf5-2aab-46a3-9ebc-413688743ecf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/665 ATTICA Alternatives and Progressions https://stream.kettlebell.monster/thumb/7297138e-bc69-41fe-8902-508efc9509cb.jpg For task one the coach says to work with a single kettlebell instead of double, which is more advanced. Another alternative is a clean and press followed by a racked reverse lunge instead of an overhead one, and if one arm gets too heavy he says to interlace the fingers. For task two the alternative to the snatch is a clean followed by another clean and a push press. He demonstrates the whole combo with one kettlebell. https://stream.kettlebell.monster/hls/7297138e-bc69-41fe-8902-508efc9509cb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/670 ATTICA Follow-Along Workout https://stream.kettlebell.monster/thumb/3ff0fb54-27c4-4a26-a824-fbdf3c63ed94.jpg The coach starts a one minute countdown. Task one is a 4 minute AMRAP of double kettlebell dead to strict press into alternating overhead reverse lunge, then two minutes of rest. Task two is dead to half snatch into rack squat for four minutes. The two tasks are done for two cycles. At the end the coach reads out his scoring, with a lower weight in the second cycle of task one because his overhead lunges were not as good as he wanted. https://stream.kettlebell.monster/hls/3ff0fb54-27c4-4a26-a824-fbdf3c63ed94/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/672 BABYLON Introduction https://stream.kettlebell.monster/thumb/5e83721a-6529-457f-b1c9-65756d84b894.jpg The combo is clean from dead, hang clean, half snatch and overhead alternating reverse lunge back to dead, done twice, then one alternating Turkish get-up with one of the two kettlebells. This is 15 rounds, then 50 single kettlebell jerks for time. The six minute warm up is one crossover lunge into a curtsy lunge each side, four jumping jacks and one squat. https://stream.kettlebell.monster/hls/5e83721a-6529-457f-b1c9-65756d84b894/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/674 BABYLON Warm-Up Technique https://stream.kettlebell.monster/thumb/837e2f1a-4dc6-45c1-bdff-31a4e2ec7e24.jpg The warm up is a crossover lunge straight into a curtsy lunge on each side, then four jumping jacks and one squat, repeated for six minutes. In the lunges the coach says to keep the foot flat and to tap gently or stay off the ground depending on your flexibility and stability. He says to start slow and speed up once you have the hang of it. The squat is with the feet wider than the hips and the toes slightly out. https://stream.kettlebell.monster/hls/837e2f1a-4dc6-45c1-bdff-31a4e2ec7e24/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/675 BABYLON Workout Technique https://stream.kettlebell.monster/thumb/1eb41402-d489-4329-8ac9-b478dd9c0d3c.jpg The coach goes through the double bell combo: clean from dead, hang clean, half snatch, overhead alternating reverse lunge and back to dead, two reps. Then comes one alternating Turkish get-up with a single bell, repeated for 15 rounds. The workout finishes with 50 jerks with one kettlebell for time, switching at will, where he says to transfer the force from the legs into the arm and push yourself under the weight. https://stream.kettlebell.monster/hls/1eb41402-d489-4329-8ac9-b478dd9c0d3c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/680 BABYLON Follow-Along Workout https://stream.kettlebell.monster/thumb/811fb6f4-e3a6-4fb9-a12c-ab0fb96b5601.jpg The coach starts a one minute countdown and says to go a little heavy for strength but be able to keep going. The combo is clean from dead, hang clean, half snatch and overhead alternating reverse lunge back to dead, twice, then one alternating Turkish get-up with one of the weights. After the 15 rounds comes the finisher of 50 jerks with a single bell. https://stream.kettlebell.monster/hls/811fb6f4-e3a6-4fb9-a12c-ab0fb96b5601/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/681 BEAST Introduction https://stream.kettlebell.monster/thumb/72f28101-7855-4bc2-bf01-3af6869f5dcf.jpg The exercises are strict press, front squat, hip hinge dead start snatch, bent over row, dead clean or dead snatch and hammer curl, each for six rounds of one minute, both sides. The coach says to start with your heaviest weight for one rep, then two reps with the second weight, four with the third and six with the fourth. The strict press is one kettlebell and the front squat can be two. He reports using 32 kilos for the strict press and the curl, and says it takes about 36 minutes. https://stream.kettlebell.monster/hls/72f28101-7855-4bc2-bf01-3af6869f5dcf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/683 BEAST Workout Technique https://stream.kettlebell.monster/thumb/3b9b883d-5ace-4367-b400-0fefad07a8ed.jpg The coach explains the scheme of 1, 2, 4 and 6 reps as the weight goes down, within one minute per round. He shows the strict press with nothing moving but the shoulder and elbow, the double kettlebell front squat with a racking safety grip, and the dead start snatch with a hip hinge. For the bent over row he says to think about pulling the elbow and work the lats and triceps, not the biceps. The hammer curl is held by the horns with the elbows pushed into the midsection. https://stream.kettlebell.monster/hls/3b9b883d-5ace-4367-b400-0fefad07a8ed/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/684 BEAST Common Mistakes https://stream.kettlebell.monster/thumb/47ff35b4-b6e3-46ba-a972-bca75b043d7c.jpg In the strict press the coach names using the legs or spine, and letting the elbow lead instead of the hand. In the front squat he names rounding the back and turning it into a hinge, and the shoulders continuing after the hips stop. For the snatch he names not pulling back far enough and gripping the handle so it flips over. He names rounding and curling in the bent over row, a hip hinge in the dead clean, and in the hammer curl not holding the horns, using momentum and flaring the elbows. https://stream.kettlebell.monster/hls/47ff35b4-b6e3-46ba-a972-bca75b043d7c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/685 BEAST Alternatives and Progressions https://stream.kettlebell.monster/thumb/9a71afb8-e201-434e-b8ba-370fdd4818b4.jpg For the strict press the coach says to lower the weight first, and if that is not possible a push press is acceptable. For the front squat he suggests one kettlebell, a goblet squat, interlaced fingers and a quarter squat before a half and full squat. Before a snatch he says to clean it, or use a hang clean to reduce the range. He gives no alternative for the bent over row, and for the hammer curl a squat stance or kneeling for less range and more elbow support. https://stream.kettlebell.monster/hls/9a71afb8-e201-434e-b8ba-370fdd4818b4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/687 BEAST Follow-Along Workout https://stream.kettlebell.monster/thumb/55240d81-a3bc-4dc5-b448-4dc842e55895.jpg The coach starts with a one minute countdown. The exercises are strict press, front squat, hip hinge dead start snatch, bent over row, dead clean or dead snatch and hammer curl, each worked on both sides for six rounds of one minute. He starts with the heaviest weight for one rep per side, then two reps, four reps and six reps as the weight goes down. He says to use the rest of each minute for resting. https://stream.kettlebell.monster/hls/55240d81-a3bc-4dc5-b448-4dc842e55895/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/689 CALYPSO Introduction https://stream.kettlebell.monster/thumb/9b4f79fd-fa20-44ba-ad4f-e26574ed3c66.jpg The warm up is six jumping jacks, squats, hip hinge with arms overhead and alternating Frankenstein for two minutes, then alternating single hip circle and alternating thoracic rotation for one minute, repeated for six minutes. Task one is a single arm swing, half snatch and squat combo, 48 sets within 10 minutes. The time left is used for the maximum number of CrossFit burpees, which is the scoring. Then there are five minutes of stretching and recovery, and task one repeats, 20 minutes of intense work. https://stream.kettlebell.monster/hls/9b4f79fd-fa20-44ba-ad4f-e26574ed3c66/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/690 CALYPSO Warm-Up Technique https://stream.kettlebell.monster/thumb/d78e783b-82f1-492a-b700-a48806dba5f2.jpg The first block is six jumping jacks, a squat, a hip hinge into arms overhead, and alternating Frankenstein, for two minutes. The second is alternating hip circle and alternating thoracic rotation for one minute. The coach says the rotation is from the belly button to the neck, with the hips staying where they are, and to go easy at first. Everything repeats once, six minutes in total. https://stream.kettlebell.monster/hls/d78e783b-82f1-492a-b700-a48806dba5f2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/691 CALYPSO Workout Technique https://stream.kettlebell.monster/thumb/1a00e067-8324-4aeb-82d8-f08ad5eece27.jpg The combo is a single arm swing, a half snatch into racking and a squat, switching sides every rep, 48 reps in 10 minutes. The time left is used for maximum CrossFit burpees, then five minutes to rest or stretch, then task one repeats. The coach warns that if you do not finish all 48 reps in the second round you lose the burpee count you set in the first. He says he had just over three minutes left the first time and barely two minutes the second. https://stream.kettlebell.monster/hls/1a00e067-8324-4aeb-82d8-f08ad5eece27/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/692 CALYPSO Common Mistakes https://stream.kettlebell.monster/thumb/66638a8d-5bc8-43ea-b31d-238dcb5cd562.jpg In the swing the coach names putting the bell too far or too close, following the kettlebell immediately at the top, looking forward instead of keeping the neck neutral, and a zombie arm. In the half snatch he names holding the handle so it flops over and bangs the forearm, flopping it over instead of bringing it around the hand, and lowering it too slowly at the side. In the squat he names the elbow coming up and hinging, which brings the shoulders low. https://stream.kettlebell.monster/hls/66638a8d-5bc8-43ea-b31d-238dcb5cd562/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/693 CALYPSO Alternatives and Progressions https://stream.kettlebell.monster/thumb/e2787613-9e99-45fa-945b-1e0c765ec82b.jpg The coach says the snatch is the only complex exercise, and the alternative is a swing, a clean and a push press. For the squat you can hold on with the other hand and only go as deep as the hips allow, with range coming from the ankles and knees. For the CrossFit burpee the alternatives are a plank jump burpee or a normal burpee, and if you cannot plank, squats or jumping jacks instead. https://stream.kettlebell.monster/hls/e2787613-9e99-45fa-945b-1e0c765ec82b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/697 CALYPSO Follow Along Workout https://stream.kettlebell.monster/thumb/c1ab9389-7f26-4d3c-b4c3-b4961ac30bad.jpg The coach starts a one minute countdown. The combo is a single arm swing, half snatch and squat, switching sides every time, with each side counting as one rep, for 48 reps. For the remainder of the 10 minutes you do maximum CrossFit burpees, then five minutes of rest, then it repeats. He suggests resting or stretching, for example pigeon and upward dog, in the rest period. https://stream.kettlebell.monster/hls/c1ab9389-7f26-4d3c-b4c3-b4961ac30bad/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/700 CENTAURI Warm-Up Technique https://stream.kettlebell.monster/thumb/eb274c5d-8170-45b8-b576-e3e654516982.jpg The warm up is cross knee to elbow with real thoracic rotation, a Frankenstein kick, an external and internal hip rotation, done in a flow for 30 seconds each side. Then comes a hip hinge into arms overhead, with no ankles and vertical shins, to prepare for the hard style swing, followed by alternating thoracic rotation for 30 seconds. Four cycles make six minutes. https://stream.kettlebell.monster/hls/eb274c5d-8170-45b8-b576-e3e654516982/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/701 CENTAURI Workout Technique https://stream.kettlebell.monster/thumb/fe5dac3e-bcd0-49e9-b3ef-9a0bfa1ac65f.jpg The combo is one hard style single arm swing, a hard style clean, a strict press and a dead clean on one side, then the same on the other side, then two chest push ups and four bodyweight squats. That is one round, and it is eight rounds for time with a seven minute time cap. The coach says to grab the handle in the middle with a hook grip, keep the shoulder back and wait for the weight before hinging. The score is the seconds left times the weight. Active recovery blocks of three minutes are single leg quad stretch with crunch, and seated hamstring stretch into tabletop. https://stream.kettlebell.monster/hls/fe5dac3e-bcd0-49e9-b3ef-9a0bfa1ac65f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/702 CENTAURI Common Mistakes https://stream.kettlebell.monster/thumb/ae9804c8-4199-4d7c-833a-cdf90395bb19.jpg In the hard style single arm swing the coach names the weight too far out or too close, a loose shoulder with no scapular activation, following the kettlebell as it drops, looking down, and lacking speed. In the clean he names holding the handle instead of using a hook grip. In the strict press he names using the legs or spine, and not fixating at the top. In the dead clean he names casting the weight away, turning it into a hinge, and muscling it up with the arm. He also names tricep push ups instead of chest push ups, and knees caving in on the squat. https://stream.kettlebell.monster/hls/ae9804c8-4199-4d7c-833a-cdf90395bb19/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/703 CENTAURI Alternatives and Progressions https://stream.kettlebell.monster/thumb/ec832547-bec0-40a2-8490-45ca15e718d5.jpg The coach says hard style is about power, and if you cannot get the speed, do a slower movement and practice swings outside the workout. If single arm is too hard, use a double arm swing and clean, then press with the other arm. For the chest push up the alternatives are on the knees, or a negative push up. For the squat the alternative is to reduce the range, such as a quarter, half or three quarter squat. https://stream.kettlebell.monster/hls/ec832547-bec0-40a2-8490-45ca15e718d5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/707 CENTAURI Follow-Along Workout https://stream.kettlebell.monster/thumb/5e5ec984-016c-4fbf-9ad7-8657b8214f4d.jpg The coach starts a one minute countdown and uses a single kettlebell. Task one is a hard style single arm swing, a hard style clean, a strict press and a dead clean on one side, then the other side, followed by two chest push ups and four bodyweight squats, which is one round. It is eight rounds with a seven minute time cap, followed by three minutes of active recovery, and task one is repeated. The coach reports his seconds left for each of the three rounds at the end. https://stream.kettlebell.monster/hls/5e5ec984-016c-4fbf-9ad7-8657b8214f4d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/709 CHANIA Introduction https://stream.kettlebell.monster/thumb/35e0b133-1736-4f57-8311-717f3a502b12.jpg The workout uses double kettlebells. Each 4 minute AMRAP is one squat, one half snatch and one overhead reverse lunge, with a clean first and the weight not put down between rounds. Then comes four minutes of active recovery with pigeon, 90/90 windmill and downward dog, and this is done for four cycles, 32 minutes in total. Scoring equals total rounds times weight. The warm up is three blocks of two minutes: push up, cross knee to elbow and hip hinge; Frankenstein kick, reverse leg curl and thoracic rotation; and jumping jacks, squat and side bend. https://stream.kettlebell.monster/hls/35e0b133-1736-4f57-8311-717f3a502b12/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/710 CHANIA Warm-up Technique https://stream.kettlebell.monster/thumb/9585aae9-56d3-4cc5-aae4-72b43e8a6e6f.jpg The warm up has three two minute blocks. The first is one push up, alternating cross knee to elbow and a hip hinge into arms overhead. The second is alternating Frankenstein kick, alternating reverse leg curl into the opposite hand and alternating thoracic rotation. The third is three jumping jacks, one squat and one alternating side bend with the arm overhead. For the squat the coach stresses breaking at three joints, pulling the knees out and keeping the heels on the ground. https://stream.kettlebell.monster/hls/9585aae9-56d3-4cc5-aae4-72b43e8a6e6f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/711 CHANIA Common Mistakes https://stream.kettlebell.monster/thumb/2d72693e-9e67-4dd1-86a8-9ec8ae45c7d1.jpg In the racked squat the coach names a weight too heavy, not bending the ankles enough, not pulling the knees out, heels lifting, and not fully extending at the top. In the half snatch he names throwing the weight out, following it as it falls, not letting it come all the way back, and a tight grip. In the overhead reverse lunge he names bent elbows, not lunging back far enough, banging down, leaning forward and dropping the weight to the side. https://stream.kettlebell.monster/hls/2d72693e-9e67-4dd1-86a8-9ec8ae45c7d1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/712 CHANIA Alternatives And Progressions https://stream.kettlebell.monster/thumb/67d31b68-2774-4748-9914-ea0a11d15c98.jpg With one kettlebell the coach cleans, squats, then half snatches or does a clean and push press instead, and does the overhead reverse lunge or a racked one. He says you can do the same side for several rounds or switch sides. The demonstrator does a bodyweight reverse lunge with a double bell clean each round. For pigeon he says to use shallow range, for the 90/90 windmill to sit with assistance, and for downward dog to use less range. https://stream.kettlebell.monster/hls/67d31b68-2774-4748-9914-ea0a11d15c98/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/716 CHANIA Follow-Along Workout https://stream.kettlebell.monster/thumb/98472884-1048-456d-b14c-42d2175b40ae.jpg The coach starts a one minute countdown and says to clean the kettlebell once. One round is a squat, a snatch and an overhead reverse lunge, and you choose whether to do several rounds on one side or switch. Each 4 minute AMRAP is followed by active recovery with pigeon, 90/90 windmill and downward dog, for four cycles. He says he will aim for seven rounds on each side in the second cycle and six in the third. https://stream.kettlebell.monster/hls/98472884-1048-456d-b14c-42d2175b40ae/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/718 CONAN Introduction https://stream.kettlebell.monster/thumb/4158ea99-9a3b-4f11-83ee-6e815d377820.jpg The warm up is two deep squats into leg extension into tricep push ups, one alternating reverse lunge into arms overhead, four sets, then four bodyweight windmills into rotational reach, three rounds, and ending with 10 double arm swings and four hip circles, four rounds. The first combo has 50 seconds per side: chest press, knees in, kick out and sit up, lunge get-up into a windmill, then back down, for four sets. Two minutes of runner's lunge and twist follow, then a combo with racked squat get-up and bent press, and two minutes of downward dog, runner's lunge and inchworm. The whole sequence is done twice. The coach says it is not a cardio workout. https://stream.kettlebell.monster/hls/4158ea99-9a3b-4f11-83ee-6e815d377820/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/721 CONAN Common Mistakes https://stream.kettlebell.monster/thumb/a9f0c037-e60d-4a2b-b640-659af771d588.jpg In the warm up the coach names knees caving in, heels coming off the ground, fake range from the shoulders, windmilling to the front, and no thoracic rotation. In the double arm swing he names not extending the hips, following the kettlebell and bobbing at the end. In the workout he names the chest press with the elbow in, not pulling the knees in far enough for the kick out, a rounded back, hips not high enough in the lunge get-up, and breaking down the bent press. He says to leave your ego at the door. https://stream.kettlebell.monster/hls/a9f0c037-e60d-4a2b-b640-659af771d588/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/722 CONAN Alternatives And Progressions https://stream.kettlebell.monster/thumb/d496ca08-932a-4a94-8e10-2ba6a9531f0f.jpg For the warm up the coach gives a half squat, a tricep push up from the knees, a half depth bodyweight windmill, and hip hinges with no weight if double arm swings are hard. For the workout he says to do the whole combo with bodyweight first, and to use a heavy kettlebell or door for support for the racked squat get-up. A windmill replaces the bent press. In the runner's lunge, keeping the back knee on the ground is the progression. https://stream.kettlebell.monster/hls/d496ca08-932a-4a94-8e10-2ba6a9531f0f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/725 CONAN Follow-Along Workout https://stream.kettlebell.monster/thumb/7195a1f4-d84b-4a95-a760-c3dfe3fc51a8.jpg The coach explains the first combo has 50 seconds per side: chest press, kick out, sit up, lunge get-up, windmill, then back down, for four sets. Then two minutes of alternating runner's lunge into twist, and a second combo with racked squat get-up and bent press, four sets. Two minutes of downward dog, runner's lunge and inchworm follow, and the whole sequence repeats. He says to focus on technique, not speed. https://stream.kettlebell.monster/hls/7195a1f4-d84b-4a95-a760-c3dfe3fc51a8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/727 CONQUEST Introduction https://stream.kettlebell.monster/thumb/c8b795af-32d0-427c-9a90-330ab4f59a78.jpg The coach says CONQUEST needs one kettlebell and has four exercises. The warm up is two blocks of two minutes: alternating Frankenstein kicks with a squat into arms overhead, then alternating hip circles, arm circles and thoracic rotations. The 12 minute AMRAP is a dead clean, a backdrop swing, a clean, a jerk, and a drop into a bent over row back to the ground, switching sides at will. https://stream.kettlebell.monster/hls/c8b795af-32d0-427c-9a90-330ab4f59a78/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/729 CONQUEST Common Mistakes https://stream.kettlebell.monster/thumb/c2bda26b-97d0-45b7-8c5d-368cb1441c67.jpg For the dead clean the coach says it must be a squat movement with three joints and the eyes ahead, ending with the grip changing from hook grip to a loose grip at 45 degrees. In the single arm swing he names squatting instead of hinging, the shins moving forward, the shoulder forward, and following the kettlebell. He names muscling the weight up with the biceps. For the jerk he names turning it into a push press and not coming under the weight. In the bent over row he names not letting it end in a hang. https://stream.kettlebell.monster/hls/c2bda26b-97d0-45b7-8c5d-368cb1441c67/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/730 CONQUEST Follow-Along Workout https://stream.kettlebell.monster/thumb/cabedc78-6f19-4bf2-ba06-cb0b7bfaa130.jpg The coach starts a one minute countdown. The four minute warm up has two minutes of Frankenstein kicks with squat and arms overhead, then two minutes of alternating hip circles, arm circles forward and back, and thoracic rotation. The AMRAP that follows is dead clean, swing, clean, jerk, bent over row, repeated. He says there is no music in this video. https://stream.kettlebell.monster/hls/cabedc78-6f19-4bf2-ba06-cb0b7bfaa130/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/731 CORE Introduction https://stream.kettlebell.monster/thumb/78a6020b-f5d0-457d-8cc3-bfdab6cabf45.jpg Each interval is 30 seconds of work and 30 seconds of rest: pull throughs in a plank, overhead side plank on each side, 60 seconds of ribbons, and 30 seconds of farm walk with one kettlebell overhead on each side. Then come four minutes of mobility and joint work. That is 10 minutes, repeated for three cycles, 30 minutes in total. The warm up is five squats, five cross knee to elbow each side, five CrossFit burpees, five side bends and five hip circles each direction, for four cycles. https://stream.kettlebell.monster/hls/78a6020b-f5d0-457d-8cc3-bfdab6cabf45/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/732 CORE Warm-up Technique https://stream.kettlebell.monster/thumb/0dfe2fb8-8fdc-4066-bf08-2c2e5123391f.jpg The warm up is five squats, five cross knee to elbow each side, five CrossFit burpees, five side bends into arm overhead each side, and five hip circles each way. It is repeated four times, about six minutes. In the squat the coach says to break at three joints, pull the knees out, keep the feet flat, and let the hips go down first and the shoulders come up first. He says the prep work comes after the warm up. https://stream.kettlebell.monster/hls/0dfe2fb8-8fdc-4066-bf08-2c2e5123391f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/733 CORE Workout Technique https://stream.kettlebell.monster/thumb/984ff6bf-08bf-443e-bd89-7ade575a0031.jpg The coach shows the pull through in a plank with the feet wide, where nothing moves except the kettlebell and the arm. The overhead side plank is done with a kettlebell pressed overhead, then 30 seconds rest and the other side. Ribbons are 60 seconds, about 10 seconds per rep, kept slow to resist movement. The overhead farmer walk is 30 seconds per side with a heavy weight pressed overhead. Four minutes of mobility and joint work follow, and everything repeats for three cycles. https://stream.kettlebell.monster/hls/984ff6bf-08bf-443e-bd89-7ade575a0031/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/734 CORE Common Mistakes https://stream.kettlebell.monster/thumb/3f114399-8a1e-4e64-ad81-7d69e3cc7257.jpg In the pull through the coach names bridging the hips up, shifting the hips, and letting the heels drop instead of pointing to the sky. In the overhead side plank he names sagging hips, shifting hips, and a kettlebell that is not locked out overhead. In the ribbons he names moving the head and says they should not be confused with a halo. In the overhead farmer walk he names a weight too heavy to lock out the elbow, and hanging loosely with no shoulder activation. https://stream.kettlebell.monster/hls/3f114399-8a1e-4e64-ad81-7d69e3cc7257/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/735 CORE Alternatives and Progressions https://stream.kettlebell.monster/thumb/d10e5612-2a1a-4db1-a728-c857b3787bd3.jpg For the pull through the alternative is tapping the shoulder, or starting with the knees on the ground. For the overhead side plank the coach starts without a kettlebell or with a low side plank, then adds a kettlebell, and the top foot can go on the other for more challenge. For ribbons he says to use a lighter weight and less range. For the overhead farmer walk he gives racked holding or walking, and says one heavy kettlebell can be harder than two. https://stream.kettlebell.monster/hls/d10e5612-2a1a-4db1-a728-c857b3787bd3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/739 CORE Follow-Along Workout https://stream.kettlebell.monster/thumb/ae3c4ec1-27b1-406e-b8c5-5580f30b3733.jpg The coach starts a one minute countdown. He says it is 30 seconds of work and 30 seconds of rest, and 60 seconds of work for the ribbons. The order is pull throughs, overhead side plank on each side, ribbons, and overhead farmer walk on each side, then four minutes of mobility work, for several cycles. He turns the last cycle's mobility into a cool down with stretches such as child's pose, upward dog and downward dog. https://stream.kettlebell.monster/hls/ae3c4ec1-27b1-406e-b8c5-5580f30b3733/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/740 CRUSADE Introduction https://stream.kettlebell.monster/thumb/4fe6261e-2255-4505-938a-3ce0066d4e7b.jpg Task one is eight minutes of warm up and prep work. Tasks two and four are six minute AMRAPs of getting the chin to the ground, getting the scapula to the ground without rolling over, and moving a kettlebell from dead to overhead on each side. Task three is hip mobility, task five is shoulder and spine mobility, and task six is a four minute AMRAP of clean and squat. The coach says to use the heaviest weight you can maintain. Scoring is rounds times weight, with tasks two and four scored together. https://stream.kettlebell.monster/hls/4fe6261e-2255-4505-938a-3ce0066d4e7b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/741 CRUSADE Workout Technique https://stream.kettlebell.monster/thumb/afe06cce-79d9-4f8a-a5d0-d4d17402fd13.jpg The coach shows ways to get the chin and then the scapula to the ground, such as going down on the knees, a Turkish get-up style or a burpee style, but not rolling over. Dead to overhead can be a clean and press, snatch, push press, jerk or double arm clean. He suggests writing down a mark next to each weight, such as 20, 24, 28 and 32 kilos. Task six is clean and squat for four minutes, with the fingers interlaced to make it easier, and scoring is rounds times weight. https://stream.kettlebell.monster/hls/afe06cce-79d9-4f8a-a5d0-d4d17402fd13/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/742 CRUSADE Follow-Along Workout https://stream.kettlebell.monster/thumb/83b1b80e-0cfc-43d1-bc91-6e19eab821da.jpg The coach starts a one minute timer and leaves his microphone on during the warm up and prep work of task one. He goes through chin to the ground, lunging back, scapula to the ground and bringing a weight from dead to overhead, with 20, 24, 28 and 32 kilos ready. Then come the timed tasks, a hip mobility block with hip flexor stretch, 90/90 and shin box, shoulder and spine mobility, and a four minute AMRAP of clean and squat. https://stream.kettlebell.monster/hls/83b1b80e-0cfc-43d1-bc91-6e19eab821da/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/749 CRUSADER Introduction https://stream.kettlebell.monster/thumb/202917a5-b09c-4b59-84c7-2f82f7d3ceea.jpg Task one is a strict press with a heavy kettlebell for two minutes, as many reps as possible, switching at will, then 30 seconds of rest to write down the numbers. Task two is two minutes of core work, either a combo of two leg raises, one windshield wiper, two cross crunches and two crunches, or downward dog with toe touches. That is repeated for eight cycles, about 36 minutes. The score is the total weight moved, meaning the weight pressed. https://stream.kettlebell.monster/hls/202917a5-b09c-4b59-84c7-2f82f7d3ceea/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/750 CRUSADER Workout Technique https://stream.kettlebell.monster/thumb/51807c3e-f3ac-40c8-b44e-5eed08e1922a.jpg The coach shows the strict press from a good rack with the elbow down: inhale, press to full lockout, hold for a split second and return, with only the elbow and shoulder moving. He explains the sports style grip at 45 degrees and the hard style grip with the handle in the palm. The core combo is two leg raises with the lumbar pressed into the ground, one windshield wiper, two cross crunches and two crunches. He says to use the rest time to keep track of the weight moved. https://stream.kettlebell.monster/hls/51807c3e-f3ac-40c8-b44e-5eed08e1922a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/751 CRUSADER Common Mistakes https://stream.kettlebell.monster/thumb/bb97dcf9-8e8a-4074-b6fa-8e3c93539c88.jpg The coach says to rest the bell on the biceps so it does not rotate excessively. He names not locking the elbow out, pulling up instead of pulling the shoulder down, and pressing or dropping too far to the side, which tires the deltoids. He also names using the spine or the legs in a strict press, and says if you use momentum you need to go down in weight. https://stream.kettlebell.monster/hls/bb97dcf9-8e8a-4074-b6fa-8e3c93539c88/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/758 DEATH BY SQUAT Workout Technique https://stream.kettlebell.monster/thumb/1bd6a02a-a815-4e2a-8182-9af199dfdac9.jpg The racked squat set is three minutes with single or double bells, scored as reps times the weight used. The coach says to break at three joints, pull the knees out, keep the shoulders high and stop when the hips stop going down. After 15 seconds of transition comes a one minute overhead hold with the heaviest weight used, and if you fail it the squat work is multiplied by 0.8. Active recovery is alternating Cossack squats with upward and downward dog, then alternating single leg deadlift with standing back extension. It is four cycles. https://stream.kettlebell.monster/hls/1bd6a02a-a815-4e2a-8182-9af199dfdac9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/759 DEATH BY SQUAT Common Mistakes https://stream.kettlebell.monster/thumb/fe7106c9-38f0-4feb-95cb-b13d8f559d91.jpg For the squat the coach names knees caving in, heels coming off the ground, standing too wide, shoulders coming forward with a rounded back, and fake range when the hips stop but the shoulders keep going down. In the rack position he names shoulders loose or pulled up instead of pulled down with the lats and chest active. In the overhead hold he names bent elbows and says they should be locked out. He says to look ahead for more shoulder range, unless the shoulders lack flexibility, and then looking up a bit is okay. https://stream.kettlebell.monster/hls/fe7106c9-38f0-4feb-95cb-b13d8f559d91/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/754 DEATH BY SQUAT Follow-Along Workout https://stream.kettlebell.monster/thumb/d6aa7d53-45db-4fd8-8813-8203b51ff89b.jpg The coach starts a one minute countdown. He says to squat as many times as you can for three minutes, with four sets, putting the weight down or changing weight when needed. After each set there are 15 seconds to clean the heaviest weight used and hold it overhead for one minute, with a penalty on the squat score if you cannot. Active recovery includes alternating Cossack squats, upward and downward dog, single leg deadlift and standing back extension, and the last one becomes a cool down. https://stream.kettlebell.monster/hls/d6aa7d53-45db-4fd8-8813-8203b51ff89b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1836 Death by Strict Press Introduction https://stream.kettlebell.monster/thumb/a38a2ced-25c9-4a0e-8ae6-917263b61e59.jpg The coach says you can use one or two kettlebells and change weight at any time, but each time the weight is put down the penalty is five CrossFit burpees. Score is the maximum weight moved in each AMRAP. The active recovery is two single arm scarecrows into arms overhead and thoracic extension each side, four inchworms into upward and downward dog, and thoracic rotation with arm circle each side. The warm-up is five minutes. He reports a maximum heart rate of 161 and an average of 136. https://stream.kettlebell.monster/hls/a38a2ced-25c9-4a0e-8ae6-917263b61e59/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1837 Death by Strict Press Warm-Up Technique https://stream.kettlebell.monster/thumb/3c002fed-8153-446e-93a0-d9710bb7cc49.jpg The coach shows three squats and one CrossFit burpee, then lateral thoracic flexion with arm over, once each side, and thoracic rotation, repeated for three minutes. Then a hip hinge into arms overhead for one minute, pulling the scapula down and together. The last minute is single leg hip circle into Frankenstein kick on each side. That makes five minutes, followed by prep work. https://stream.kettlebell.monster/hls/3c002fed-8153-446e-93a0-d9710bb7cc49/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1838 Death by Strict Press Workout Technique https://stream.kettlebell.monster/thumb/4abebd46-e3e1-4666-9410-14c726fd2a45.jpg The coach says the aim is the maximum total weight moved in eight minutes, and in the strict press only the shoulder and elbow move. He says that with two kettlebells there is less core work than with one. Putting the weight down costs five CrossFit burpees, so with one bell he shows a quick switch to avoid putting it down. The eight minutes of active recovery are single arm scarecrows into thoracic extension, four inchworms into upward and downward dog, and thoracic rotation with arm circle. https://stream.kettlebell.monster/hls/4abebd46-e3e1-4666-9410-14c726fd2a45/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1839 Death by Strict Press Common Mistakes https://stream.kettlebell.monster/thumb/3d8f6ef5-d46d-48fb-ad3c-58b809d7d44f.jpg The coach says the most common mistake is using the legs or the spine to throw the weight up, using momentum. He says it does not count as a strict press. He wants the spine straight, not back and not to the side, with the knees and hips locked out as you press. https://stream.kettlebell.monster/hls/3d8f6ef5-d46d-48fb-ad3c-58b809d7d44f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/762 DELERIUM Introduction https://stream.kettlebell.monster/thumb/01b5ac78-d769-4bef-a0bd-9ea3f101b09c.jpg Task one is a 5 minute AMRAP of single bell clean and strict press. Task two is 4 minutes of active recovery with squat and alternating thoracic rotation with one arm overhead, downward dog and alternating knee to elbow. Task three is a 5 minute AMRAP of bent over dead row into hang lift, task four repeats task two, and task five is any snatch for 8 minutes. Scoring is the total weight lifted in tasks one, three and five, and you can change weights and switch sides at will. The warm up is about six to seven minutes. https://stream.kettlebell.monster/hls/01b5ac78-d769-4bef-a0bd-9ea3f101b09c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/764 DELERIUM Workout Technique https://stream.kettlebell.monster/thumb/0f411775-edb8-4ae0-829a-a78c930f335a.jpg The coach shows the clean and strict press with a firm base and the elbow pushing the weight up, then a drop into the backswing. Task two is a deep squat with thoracic rotation, then downward dog into alternating knee to elbow. Task three is a bent over dead row into a hang lift, the weight dead each time. For task five he describes the dead snatch, hang snatch, pendulum snatch and hard style snatch, and a strategy of double bells then a single bell to recover. https://stream.kettlebell.monster/hls/0f411775-edb8-4ae0-829a-a78c930f335a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/766 DELERIUM Common Mistakes https://stream.kettlebell.monster/thumb/49db490e-cef0-47d3-a86b-52824657f8b4.jpg In the clean the coach names a tight grip that leaves a broken wrist, going too high, and casting the weight out and following it on the drop. In the strict press he names using the legs or the spine, since strict means only the shoulder and elbow move. In the bent over row he names a hunched back and curling instead of using the lats and rear delt. In the hang lift he names lifting with bent arms and not standing fully upright. He says mistakes in the clean transfer to the snatch. https://stream.kettlebell.monster/hls/49db490e-cef0-47d3-a86b-52824657f8b4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/765 DELERIUM Alternatives and Progressions https://stream.kettlebell.monster/thumb/7da37452-1718-40da-96e7-458119bc9333.jpg For the strict press the coach says the alternative is a lighter weight, and a push press only if no lighter weight is available. To work on hand insertion in the clean he shows an assisted insertion. For the bent over row into hang lift the stance can be changed, or the hang lift made a deadlift. For the snatch the first progression is the half snatch, then a clean and push press, or a clean, high pull and clean and push press. He says to master the clean first. https://stream.kettlebell.monster/hls/7da37452-1718-40da-96e7-458119bc9333/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/770 DELERIUM Follow Along Workout https://stream.kettlebell.monster/thumb/4aafb491-a2ad-48f6-8ba4-f826aaaec459.jpg The coach starts a one minute countdown. Task one is a 5 minute AMRAP of clean and strict press, switching at will, then 30 seconds to transition and write down the number. Task two is active recovery, task three is bent over dead row into hang lift for five minutes, task four is active recovery, and task five is any snatch for eight minutes. He says to take as much time per position as you need in the active recovery. https://stream.kettlebell.monster/hls/4aafb491-a2ad-48f6-8ba4-f826aaaec459/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/771 DEUS Introduction https://stream.kettlebell.monster/thumb/410e022d-29d5-48ce-90b8-d2d67f7d52b9.jpg The warm up is four jumping jacks, two squats and one CrossFit burpee into upward dog and downward dog for four minutes, then two minutes of scarecrows, alternating thoracic rotations and alternating hip circles. The combo is a double bell dead clean into a half snatch, done as AMRAPs of 3 minutes, 2 minutes 30, 2 minutes and 1 minute 30, each followed by a recovery block with rest and active recovery. The last task is a 6 minute AMRAP of single kettlebell dead snatch. The combo is scored as rounds times weight, and the last task as total reps times weight. https://stream.kettlebell.monster/hls/410e022d-29d5-48ce-90b8-d2d67f7d52b9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/774 DEUS Warm-Up Technique https://stream.kettlebell.monster/thumb/690dbc82-bd43-4221-9fc6-8c3f43bd1c3d.jpg The first four minutes are four jumping jacks, two squats and a CrossFit burpee into upward dog and then downward dog, where the coach says an alternative is to stay on the elbows to keep the lumbar safe. Then come two minutes of joint work: two scarecrows, two alternating thoracic rotations, and two alternating hip circles. The total is six minutes. He says in the thoracic rotation the shoulder goes back and the lat engages. https://stream.kettlebell.monster/hls/690dbc82-bd43-4221-9fc6-8c3f43bd1c3d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/775 DEUS Workout Technique https://stream.kettlebell.monster/thumb/43be169b-d727-4729-9c99-d89b207e45fe.jpg The coach explains the dead clean as a squat movement, not a hinge, where the legs pull and the shoulders rise first, the weight enters its ballistic flight and the hands insert, using a racking safety grip with double bells. In the half snatch he lets the weight fall from racking, waits, hinges, pulls out with the legs, fixates for a split second and drops the elbows first into racking. The AMRAPs are 3, 2:30, 2:00 and 1:30 with recovery blocks, then 6 minutes of single bell dead snatch. https://stream.kettlebell.monster/hls/43be169b-d727-4729-9c99-d89b207e45fe/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/777 DEUS Common Mistakes https://stream.kettlebell.monster/thumb/9ce53ef6-fd6c-4363-a0fe-b9871e25297b.jpg For the dead clean the coach names not being explosive enough and muscling it up with the biceps, and turning the squat into a hinge, which loads the lower back. He says to drop the knees and look ahead. For the half snatch he names casting the weight out on the backswing, coming too low, letting it flop onto the forearm, and coming out to the side. He says to stay in extension, wait for the weight to come back, then hinge. The dead snatch carries over the same mistakes. https://stream.kettlebell.monster/hls/9ce53ef6-fd6c-4363-a0fe-b9871e25297b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/776 DEUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/9ae94c6a-5dba-4a99-9d2f-1eb06829729f.jpg The coach says the first alternative to the double kettlebell combo is a single kettlebell, doing one side then the other. For the dead clean he suggests lifting the bell up first with a deadlift and then pushing down into a hang clean, if you lack range. The alternative to the half snatch is a clean and push press, and for the dead snatch it is a dead clean and push press. He says to master squatting and deadlifting first. https://stream.kettlebell.monster/hls/9ae94c6a-5dba-4a99-9d2f-1eb06829729f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/780 DEUS Follow Along Workout https://stream.kettlebell.monster/thumb/42f1ce50-4d5a-4968-9221-6e5ff882b8f2.jpg The coach starts a one minute countdown. The combo is a dead clean and a half snatch, 3 minutes AMRAP, then a recovery block, then the same for 2 minutes 30, 2 minutes and 1 minute 30. The last task is a single kettlebell dead snatch for six minutes AMRAP. The active recovery includes child's pose, hip flexor lunge stretches, 90/90 and a quad stretch. https://stream.kettlebell.monster/hls/42f1ce50-4d5a-4968-9221-6e5ff882b8f2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/782 DIONYSUS Introduction https://stream.kettlebell.monster/thumb/d1b8d5a5-f4e2-4d3e-844a-07a7a5f0a1fb.jpg Task one is a four minute warm up of alternating thoracic flexion with arm over, then three jumping jacks, two squats and one push up. Task two is a 3 minute AMRAP of hang clean and strict press, task three is three minutes of alternating rear press with ribbon, and task four is a 3 minute AMRAP of jerk and side press. Task five is three minutes of scapula and shoulder mobility, and task six is a 6 minute AMRAP of half snatch and strict press. The score is the total rounds of tasks two, four and six times the weight, using the same weight throughout. https://stream.kettlebell.monster/hls/d1b8d5a5-f4e2-4d3e-844a-07a7a5f0a1fb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/783 DIONYSUS Workout Technique https://stream.kettlebell.monster/thumb/19ed6608-7846-4e1f-95e8-70df18c94d85.jpg The coach shows alternating thoracic flexion with arm over as the warm up in task one, then the hang clean as a squat movement with the shoulder leading, followed by a strict press. In task three the rear press keeps the elbow back as you press, then a half ribbon, and he warns not to force it. Task four is a jerk and a side press using lateral thoracic flexion. Task six is a half snatch and strict press, with the drop started by rotating the forearm. https://stream.kettlebell.monster/hls/19ed6608-7846-4e1f-95e8-70df18c94d85/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/785 DIONYSUS Common Mistakes https://stream.kettlebell.monster/thumb/ba45d1cf-5e07-42c8-b2e6-8439943b27d1.jpg In the hang clean the coach names hinging instead of dropping the knees, going slowly so the weight does not fly, muscling it by curling, and not letting go of the handle. In the strict press he names using the spine or legs. He names the rear press when not ready for the angle or with too heavy a weight, and moving the head in the ribbons. He names a push press mistaken for a jerk, not coming under the weight, and a front press instead of a side press. For the half snatch he names muscling it up. https://stream.kettlebell.monster/hls/ba45d1cf-5e07-42c8-b2e6-8439943b27d1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/784 DIONYSUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/b2d030d5-5a45-4361-842d-bf1c0d3a5c38.jpg For the hang clean the coach gives a double arm hang clean as the alternative, and a swing clean if the squat does not work. He says to take 45 to 50% of your 1 RM for the strict press, and a push press is the alternative if it is too heavy. For the rear press he says to build range and strength before adding a light weight, and shows a grip change without letting go of the weight. For the half snatch he gives a clean and push press or a clean and jerk. https://stream.kettlebell.monster/hls/b2d030d5-5a45-4361-842d-bf1c0d3a5c38/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/788 DIONYSUS Follow-Along Workout https://stream.kettlebell.monster/thumb/22aa3b78-0617-407e-b7b8-656b84cbbdad.jpg The coach starts a one minute countdown. Task one is four minutes of alternating thoracic flexion with arm over, then three jumping jacks, two squats and one push up. Task two is a 3 minute AMRAP of hang clean and strict press, switching at will, with no rest between tasks one and two. Then come the alternating rear press with ribbon, a 3 minute AMRAP of jerk and side press, and the shoulder work, then the last 6 minutes of half snatch and strict press. At the end he gives his scoring and asks viewers to record theirs on Kettlebell Monster. https://stream.kettlebell.monster/hls/22aa3b78-0617-407e-b7b8-656b84cbbdad/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/790 DRAKONA Introduction https://stream.kettlebell.monster/thumb/16c87380-e29d-4371-b58c-ac369ea97dd8.jpg The workout is 8 minutes AMRAP of dead clean into strict press, switching at will, 2 minutes rest, then 8 minutes AMRAP of pass through switch clean into any press, 2 minutes rest, then 6 minutes AMRAP of alternating push press with a speed switch. Any press can be a strict press, push press or a press using the spine. The warm up is a ladder from 1 to 6 of jumping jack, alternating Frankenstein kick and alternating hip circle, and he says to go to 10 if you skip the prep work. https://stream.kettlebell.monster/hls/16c87380-e29d-4371-b58c-ac369ea97dd8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/792 DRAKONA Workout Technique https://stream.kettlebell.monster/thumb/13c16b08-fc68-4af8-81d9-1902aa107a96.jpg For the dead clean the coach sets up in a squat stance with the bell between the feet, pulls with a straight arm so the weight enters its ballistic flight, then scoops it up with the handle at 45 degrees and strict presses. The pass through switch clean needs the grip changed to the corner of the handle, and the alternative is a normal clean. The last task is the alternating push press, with the knees going forward and back, a split second of fixation at the top, and a speed switch. https://stream.kettlebell.monster/hls/13c16b08-fc68-4af8-81d9-1902aa107a96/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/794 DRAKONA Follow-Along Workout https://stream.kettlebell.monster/thumb/d93828d5-4a14-4575-a088-0ec11eb96428.jpg The coach starts a countdown and says the 26 minute workout includes four minutes of rest. Task one is an 8 minute AMRAP of dead clean into strict press, switching at will. After two minutes of rest comes a pass through switch clean into any press for eight minutes, then two minutes of rest, then 6 minutes AMRAP of alternating push press with a speed switch. https://stream.kettlebell.monster/hls/d93828d5-4a14-4575-a088-0ec11eb96428/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1863 Introduction EAGLE https://stream.kettlebell.monster/thumb/bf189a9e-9024-4020-93e7-eac3156869b2.jpg Task one is five chest presses on each side, five seconds up and five seconds down, then 10 seconds to transition to the other side, then 30 seconds of rest, for eight rounds. Task two is four minutes of active recovery with downward dog into deep runner's lunge. Task three is four pullovers in 60 seconds, one every 15 seconds, on the ground, then 30 seconds of bridge, for six rounds. The coach says to pick a weight you can maintain for the eight rounds, and that the whole workout is about 30 minutes. https://stream.kettlebell.monster/hls/bf189a9e-9024-4020-93e7-eac3156869b2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1864 Workout Technique EAGLE https://stream.kettlebell.monster/thumb/b6c7c6a6-5017-41d8-be12-893321e959b5.jpg For the chest press the coach keeps the weight above the shoulder with the arm out, the head resting and the feet slightly wide, taking five seconds up and five down. After 10 seconds to transition, the other side follows, then 30 seconds of rest, eight rounds, about 20 minutes. Four minutes of active recovery are downward dog and deep runner's lunge. For the pullover he says to take a full 15 seconds, use both arms equally, not go too heavy, and find a grip on the horns or the bell. The bridge lasts 30 seconds, six rounds. https://stream.kettlebell.monster/hls/b6c7c6a6-5017-41d8-be12-893321e959b5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1867 Follow-Along Workout EAGLE https://stream.kettlebell.monster/thumb/7729b68c-aeba-4cbd-93f4-0de8b3c10917.jpg After a one-minute countdown the coach starts task one: five chest presses in one minute with five seconds up and five seconds down, 10 seconds to transition to the other side, then 30 seconds of rest, eight rounds. The coach says that with one bell you should press the other side into the ground. Four minutes of active recovery follow, then task three: pullovers for 60 seconds, one every 15 seconds, then a 30-second bridge, six rounds. He says he may stick to his 12. Much of the audio is music. https://stream.kettlebell.monster/hls/7729b68c-aeba-4cbd-93f4-0de8b3c10917/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/796 ELBA Introduction https://stream.kettlebell.monster/thumb/899df1fa-01af-4077-a989-a124756997e8.jpg The warm up is a reverse lunge, Frankenstein kick, hip circle and arms overhead, then the other side, for three minutes. Task one is 4 minutes AMRAP of six jumping jacks and two bodyweight squats. Task two is 6 minutes AMRAP of dead swing, half snatch and overhead reverse lunge. Task three is 8 minutes AMRAP of dead swing, clean and jerk, squat, strict press and overhead reverse lunge. There are 30 seconds between tasks to write down your numbers. https://stream.kettlebell.monster/hls/899df1fa-01af-4077-a989-a124756997e8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/797 ELBA Warm-Up Technique https://stream.kettlebell.monster/thumb/2ad22554-ddc9-43ef-a40e-5c3975b8bb76.jpg The warm up is a reverse lunge with the shoulders above the hips, stopping short of fully coming in so there is space for a Frankenstein kick, then a hip circle and arms overhead, and then the other side. The coach says to try not to lean forward or back in the kick. It is repeated for three minutes. He says it is short because the workout starts with bodyweight work, and that the prep work is optional but highly recommended. https://stream.kettlebell.monster/hls/2ad22554-ddc9-43ef-a40e-5c3975b8bb76/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/798 ELBA Workout Technique https://stream.kettlebell.monster/thumb/2ca85b2f-2b2b-4080-8646-c0be7c3fc1af.jpg Task one is six jumping jacks and two squats for four minutes AMRAP. Task two, six minutes AMRAP, is a dead swing, a half snatch, an overhead reverse lunge with the foot under the weight, then racking and a drop into a backswing, then the other side. Task three, eight minutes AMRAP, is dead swing, clean, jerk, racked squat, strict press and overhead reverse lunge. The coach says to write down your numbers in the 30 seconds between tasks. https://stream.kettlebell.monster/hls/2ca85b2f-2b2b-4080-8646-c0be7c3fc1af/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/801 ELBA Common Mistakes https://stream.kettlebell.monster/thumb/a3d29b86-d6f9-42b8-be2c-112b0d043817.jpg In the dead swing the coach names shoulders lower than the hips and standing too close so there is no pullback. In the half snatch he names holding the handle too tight so the bell flops onto the wrist. Overhead, a bent elbow, feet not kept in the same tracks in the lunge, the knee too close to the front foot and the heel coming off the ground are mistakes. For the swing clean and jerk he names the clean too high or too far out, pausing between the knees forward and back and the drive, and not locking the elbow before coming up. He advises filming yourself and comparing. https://stream.kettlebell.monster/hls/a3d29b86-d6f9-42b8-be2c-112b0d043817/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/800 ELBA Alternatives and Progressions https://stream.kettlebell.monster/thumb/24061348-82b6-458c-a71e-3fd9cf64f61f.jpg The coach goes through the Elba tasks and what to do if an exercise is not ready yet. For squats, stop where the shoulders and torso start coming down instead of the hips, pause for a split second, then go a little lower on the next rep while squeezing the quads. If the half snatch is not ready, let the weight fall back and clean it up with a swing. If the elbow is bent in the overhead reverse lunge, do the push press and spend a second or two getting the elbow straight first. For the swing, clean and jerk, he says to perfect a push press and do that instead of the jerk. https://stream.kettlebell.monster/hls/24061348-82b6-458c-a71e-3fd9cf64f61f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/804 ELBA Follow-Along Workout https://stream.kettlebell.monster/thumb/a017559f-2cf9-4672-b0e6-39de10cbd125.jpg The video starts with a one minute countdown. Task one is a 4 minute AMRAP of six jumping jacks and two squats, all body weight, followed by 30 seconds to move to the next task. Task two is one kettlebell dead swing, half snatch and overhead reverse lunge, then repeating on the other side and keeping on swapping sides, with another 30 seconds before task three. https://stream.kettlebell.monster/hls/a017559f-2cf9-4672-b0e6-39de10cbd125/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/806 EMPORIUM Introduction https://stream.kettlebell.monster/thumb/104feccd-686e-4b3f-a3eb-24a515bb660e.jpg The coach calls Emporium a core and mobility workout. The warm-up is 40 jumping jacks done once, then four swings and two CrossFit burpees for 10 rounds. The first task is six modified Russian twists into crunch and sit-up, four child's pose into upward and downward dog, six triceps extensions into crunch and four runner's lunge and twist, for two rounds, about 10 minutes. The second task is four kneeling curl into overhead press, four narrow squats, three alternating side curl into bridge and crunch and three alternating reverse lunge and twist, for two rounds, about 10 minutes. Everything is repeated for two cycles. https://stream.kettlebell.monster/hls/104feccd-686e-4b3f-a3eb-24a515bb660e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/808 EMPORIUM Workout Technique https://stream.kettlebell.monster/thumb/6bf5f673-884f-496d-b63e-bfba04f0fd10.jpg The coach uses a light bell. For the modified Russian twist he sits with heels down and knees bent, leans slightly back, rotates at the thoracic spine and does not look at the bell, then puts it down and does the crunch and sit-up. In child's pose into upward and downward dog he keeps the top of the foot flat, walks the hands out, squeezes the glutes and gets the hips high in downward dog. For triceps extensions he keeps the elbows in and says to break the set into two or three if needed. In the kneeling curl he extends the hips and presses. The narrow squat works the ankles, so he puts his arms out. https://stream.kettlebell.monster/hls/6bf5f673-884f-496d-b63e-bfba04f0fd10/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/810 EMPORIUM Common Mistakes https://stream.kettlebell.monster/thumb/f1e06411-d22f-4f2b-b7b5-b1094738ed21.jpg In the modified Russian twist the coach names sitting straight with the shoulders forward and rotating only the arms instead of the spine. In the crunch he names using the arms and momentum so the lumbar comes off the ground. In child's pose into dog he names knees together and hips high when walking out, and in upward dog not squeezing the glutes. In the triceps extension he names pulling the elbow forward like a pullover and flaring the elbows. In the kneeling curl he names coming forward, stopping short of full hip extension, a very wide grip and letting the bell bang on the ground. In the narrow squat he names heels coming off the ground and leaning forward. https://stream.kettlebell.monster/hls/f1e06411-d22f-4f2b-b7b5-b1094738ed21/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/809 EMPORIUM Alternatives and Progressions https://stream.kettlebell.monster/thumb/467b357c-28d7-4da4-9829-e8b3e7879e0e.jpg For the modified Russian twist the coach says to do it without a bell, and in the crunch and sit-up to keep the legs down and use the arms if needed. In child's pose he says to go on the toes if the top of the foot will not lie flat, and in upward dog to come onto the elbows. For the runner's lunge and twist he puts the back knee on the ground. For the kneeling curl into overhead press he uses a hand-assisted one-arm version. For narrow squats he holds a kettlebell out in front as a counterbalance, or goes a little wider. For the side curl into bridge and crunch he says to bridge first and add the crunch later. https://stream.kettlebell.monster/hls/467b357c-28d7-4da4-9829-e8b3e7879e0e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/814 EMPORIUM Follow-Along Workout https://stream.kettlebell.monster/thumb/9dc309e2-9811-45f4-8596-0910412b0af1.jpg The coach goes slowly and gives cues, with a light to medium bell. The sequence is six modified Russian twists into crunch and sit-up, four child's pose into upward and downward dog, six triceps extensions into crunch, runner's lunge and twist, four kneeling curl into overhead press, four narrow squats, three alternating side curl into bridge and crunch, and three alternating reverse lunge and twist. He says to cut reps, use a lighter weight or even body weight if needed, and that one cycle may be enough for someone just getting started, two for someone more advanced. https://stream.kettlebell.monster/hls/9dc309e2-9811-45f4-8596-0910412b0af1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/816 ENIGMA Introduction https://stream.kettlebell.monster/thumb/9fa8e5b8-394e-44dc-8f51-4571333fb061.jpg The coach describes ENIGMA as a cardio and strength workout with a single kettlebell and one combo: two bent over rows, a hang clean, a half snatch, switch to the other side, clean it up, drop it and repeat. It is a 16 minute AMRAP, and one time through the combo is one round. The warm-up is two jumping jacks, cross knee to elbow, Frankenstein kick and hamstring curl on each side, four times, then four hip circles and four arm circles both ways, twice, for three cycles. He reports his own heart rate: 172 maximum, 135 average, 63% in the red zone. https://stream.kettlebell.monster/hls/9fa8e5b8-394e-44dc-8f51-4571333fb061/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/818 ENIGMA Warm-Up Technique https://stream.kettlebell.monster/thumb/9ead8750-33c9-4018-bcdd-31d060419dea.jpg The warm-up starts with two jumping jacks, then cross knee to elbow, where the knee goes to the opposite elbow or close to it and the coach says to stay upright. Next is the Frankenstein kick, with the hand out and no coming forward, then the hamstring curl, which can also be a butt kick. This is repeated on the other side and done four times. Then come four hip circles both ways and four arm circles both ways, repeated two times. The whole warm-up is done for three cycles. https://stream.kettlebell.monster/hls/9ead8750-33c9-4018-bcdd-31d060419dea/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/819 ENIGMA Workout Technique https://stream.kettlebell.monster/thumb/7a74c4e5-aab4-4f3e-9513-684b73041057.jpg For the two bent over rows the coach uses support with one arm to isolate the rear delt and lat, lets the weight go dead each rep and presses the elbow back. He then stands up all the way, lifting with one leg, and pushes the weight down in a squat movement before the hang clean, keeping the elbow back to keep the weight close and ending in a rack at 45 degrees. For the half snatch he lets the bell drop naturally and says the legs, not the arm, pull it out. Then he switches to the other side, cleans it up, and repeats. https://stream.kettlebell.monster/hls/7a74c4e5-aab4-4f3e-9513-684b73041057/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/820 ENIGMA Common Mistakes https://stream.kettlebell.monster/thumb/c93ae88e-c50e-4f38-9ef8-393c397cee44.jpg For the bent over row the coach names rounding the back and curling, and says to pull the scapula together and down and keep the elbow going back. He also names not lifting the bell up with one leg after the row. In the hang clean he names pausing at the bottom, curling, holding the handle too tight so the wrist grip breaks, and not punching into the corner. In the half snatch he names casting the weight out and coming too low. Coming out of overhead into the rack, he says to keep the elbow under and at the front, which keeps the shoulder safe. https://stream.kettlebell.monster/hls/c93ae88e-c50e-4f38-9ef8-393c397cee44/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/821 ENIGMA Alternatives and Progressions https://stream.kettlebell.monster/thumb/05786b5f-76b7-418f-b751-51bfb62e9cca.jpg The coach says standing up after the last bent over row on one leg can be regressed by lifting with two legs. The hang clean can be done with two arms, or with a lift curl and an assist for a good hand insert. Because everything in the clean happens in the snatch, he says to get the clean right first and offers a clean push press as the alternative to the half snatch. If dropping the bell is too heavy on the back, he suggests using the other hand over the drop and taking the impact with the legs, not the arms. https://stream.kettlebell.monster/hls/05786b5f-76b7-418f-b751-51bfb62e9cca/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/825 ENIGMA Follow-Along Workout https://stream.kettlebell.monster/thumb/004fefa6-12b1-48d8-96a1-34ba70d22a84.jpg After a one minute countdown, the follow-along runs a 16 minute AMRAP of one combo with a single kettlebell. The combo is two bent over rows, dead to the ground every time, then a hang clean, a half snatch, a switch, then a clean and drop, and that is one round, repeated on the other side. The coach says you can stop and rest, but the idea is to keep going. Most of the audio in this video is music, and at the end he says he did not count his reps. https://stream.kettlebell.monster/hls/004fefa6-12b1-48d8-96a1-34ba70d22a84/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/827 ENZO Introduction https://stream.kettlebell.monster/thumb/9f1f9eb9-0a00-4052-b722-2edbdf39552c.jpg The warm-up is 10 jumping jacks, a bodyweight combo of single leg hip circle, Frankenstein kick and lateral knee raise on each side, then a squat, for four rounds, followed by hip hinge into arms overhead with alternating thoracic rotation for six rounds, all done for two cycles. The workout is an 8 minute AMRAP of full snatch, 6 minutes of alternating reverse curtsy, get up into 90/90, and an 8 minute AMRAP of jerk. Then comes 6 minutes of downward dog into upward dog and child's pose into kneeling bridge, and 50 reps for time of hang snatch, hang clean, swing and clean. The coach advises sprinting towards the end of each 8 minute AMRAP. https://stream.kettlebell.monster/hls/9f1f9eb9-0a00-4052-b722-2edbdf39552c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/830 ENZO Warm-Up Technique https://stream.kettlebell.monster/thumb/c284d4b2-a18b-4db4-9e7e-71113361dddc.jpg The warm-up starts with 10 jumping jacks, making an X or touching the hands overhead depending on flexibility. Next come a single leg hip circle, a Frankenstein kick and a lateral knee raise, repeated on the other side and followed by a squat, for four rounds. Then comes a hip hinge into arms overhead, with the back straight, hands sliding across the shins and elbows locked out overhead, followed by alternating thoracic rotation, for six rounds. The whole warm-up is done for two cycles. https://stream.kettlebell.monster/hls/c284d4b2-a18b-4db4-9e7e-71113361dddc/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/831 ENZO Workout Technique https://stream.kettlebell.monster/thumb/4ac6ef08-3a54-428d-aa78-52b2a4e0672c.jpg The coach covers the 8 minute AMRAP of full snatch, done with a pendulum swing, with a fixate at the lockout and a drop into the backswing. The 6 minutes of bodyweight work is alternating reverse curtsy, get up into 90/90, which he calls quite advanced. The 8 minute jerk AMRAP needs a good rack, a dip, and an elbow locked out under the weight before coming up. Then he explains downward dog into upward dog and child's pose into kneeling bridge. The last task is 50 reps for time of hang snatch, hang clean, swing and clean, with no pause at the bottom of the hang. https://stream.kettlebell.monster/hls/4ac6ef08-3a54-428d-aa78-52b2a4e0672c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/832 ENZO Common Mistakes https://stream.kettlebell.monster/thumb/fcd3291e-fc9f-4995-9407-2e0a5680a915.jpg In the full snatch the coach names not letting go of the handle at the top, which makes the bell hit the forearm, and casting the bell out and following it too low. In the alternating reverse curtsy, get up into 90/90, the biggest mistake he names is going into it too quick before you are ready. In the jerk he names the feet coming off the ground and coming under with the elbow still bent. He names turning downward dog into a bridge and upward dog into a plank, not dropping the hips in child's pose, and not extending the hips in the bridge. For the hang snatch and hang clean he names turning it into a hip hinge and pulling with the arm. https://stream.kettlebell.monster/hls/fcd3291e-fc9f-4995-9407-2e0a5680a915/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/833 ENZO Alternatives and Progressions https://stream.kettlebell.monster/thumb/03aeb4de-faa3-455f-a03c-ec5b3339bd3b.jpg For the full snatch the coach offers a clean with a push press or jerk, or a half snatch, which drops into the rack because the drop is the hardest part. For the alternating reverse curtsy, get up into 90/90 he says to break it down: do the curtsy, then a shin box moving from one side to the other, then add the leg over, leaning to the side until the hips are more flexible. The progression to the jerk is the push press, which has one dip where the jerk has two. For the hang snatch he suggests a hang clean and push press, and for the hang clean an assist with the other hand or two hands. https://stream.kettlebell.monster/hls/03aeb4de-faa3-455f-a03c-ec5b3339bd3b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/836 ENZO Follow Along Workout https://stream.kettlebell.monster/thumb/6e36cdbb-9fc3-44ef-964b-0d7fac0f2757.jpg After a one minute countdown, the follow-along starts with an 8 minute AMRAP of full snatch, then bodyweight work, then 30 seconds to transition into an 8 minute AMRAP of jerk. All of it is with one medium weight bell, and the coach says it is cardio so you want to keep going. Another six minutes of bodyweight work follows. The last task is for time: hang snatch, hang clean, swing and clean, 50 reps. Much of the audio in this video is music. https://stream.kettlebell.monster/hls/6e36cdbb-9fc3-44ef-964b-0d7fac0f2757/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/838 EOS Introduction https://stream.kettlebell.monster/thumb/dbab32f9-91d7-4651-b789-1cbd4a97ee69.jpg Task one is two minutes unscored: alternating cross knee to elbow and alternating Frankenstein kicks into arms overhead. Task two is a 4 minute AMRAP of two jumping jacks, one squat and one push-up. Task three is a 4 minute mobility routine of downward dog into runner's lunge with thoracic rotation into a split lunge and arms overhead. Task four is a 6 minute AMRAP of bent over row, hang clean and press, and reverse Turkish get-up. After another mobility block, task six is 100 hardstyle snatches in a six minute cap with a heavier weight than task four. Score is the reps from task 2 plus task 4, times the weight in task 6. https://stream.kettlebell.monster/hls/dbab32f9-91d7-4651-b789-1cbd4a97ee69/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/840 EOS Alternatives and Progressions https://stream.kettlebell.monster/thumb/f4bef84e-de94-48a4-a37a-1cc12ca9e356.jpg For the reverse Turkish get-up the coach says to hold the kettlebell overhead and lunge back, or rack it and do the reverse lunge, and to practise the movement without the bell outside the workout. He also says to check you can hold the bell overhead with a straight arm for 30 or 40 seconds before adding weight. For the hard style snatch he gives a clean and push press as the alternative, saying to master the clean before snatching. Once snatching, he says to start with the half snatch, pulling into racking, then dropping into the backswing. https://stream.kettlebell.monster/hls/f4bef84e-de94-48a4-a37a-1cc12ca9e356/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/843 EOS Follow-Along Workout https://stream.kettlebell.monster/thumb/86f1b6d0-3949-4180-9870-c2604cea3df1.jpg The follow-along starts with task one, cross knee to elbow and alternating Frankenstein kicks with arms overhead for two minutes, slowly. Task two is scored: two jumping jacks, one squat and one push-up for a 4 minute AMRAP, then a minute of rest. Next are downward dog into runner's lunge, thoracic rotation, split lunge and arms overhead, then a 6 minute AMRAP of bent over row, hang clean and press, and reverse TGU, and finally 100 snatches. For the scoring, the coach adds 28 reps from task two and 13 from task four to get 41, multiplies by his weight of 20 kilos, and gets 820. Much of the audio is music. https://stream.kettlebell.monster/hls/86f1b6d0-3949-4180-9870-c2604cea3df1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/844 EQUINOX Introduction https://stream.kettlebell.monster/thumb/efd79f2e-7bd3-4f5f-aee2-c54ea04e270c.jpg The warm-up is five jumping jacks, four hip hinge into arms overhead, three squats and two CrossFit burpees, for 12 rounds, about six minutes or a bit more. Task one is alternating clean and jerk with one kettlebell, 8 minutes AMRAP, scored as reps times weight. Task two is double kettlebell: five clean and jerk, five clean and push press, five clean and strict press, then five CrossFit burpees, for 10 rounds for time. The task two score is the number of seconds divided by your weight, and the shortest time wins. https://stream.kettlebell.monster/hls/efd79f2e-7bd3-4f5f-aee2-c54ea04e270c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/845 EQUINOX Workout Technique https://stream.kettlebell.monster/thumb/ef83741e-f90b-4174-8dac-e1d382a4a541.jpg For the alternating clean and jerk, each side is one rep and the weight should be heavy but allow you to keep going. The coach says to get a good hand insert at 45 degrees, pull the elbow down so it stays connected, drop the knees forward with the feet flat, and stand still at the top before lowering. He says a push press is the first part of a jerk without coming under the weight, and a strict press moves only the shoulders. Task one is scored reps times weight, and task two is total seconds divided by weight, lowest number wins. https://stream.kettlebell.monster/hls/ef83741e-f90b-4174-8dac-e1d382a4a541/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/847 EQUINOX Common Mistakes https://stream.kettlebell.monster/thumb/6e29eafc-9e39-431c-84b3-4a3032ffd95e.jpg In the alternating clean and jerk the coach names not extending the hips when switching hands, and curling the bell up with the biceps instead of using the legs. He names not opening the hand to go from hook grip to a loose or racking grip. In the push press he names turning it into a jerk with a second dip, pausing at the front, not going fully forward and back, and the feet coming off the ground. He names a disconnected elbow in the rack, saying it should be under the weight and pulled into the side. https://stream.kettlebell.monster/hls/6e29eafc-9e39-431c-84b3-4a3032ffd95e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/846 EQUINOX Alternatives and Progressions https://stream.kettlebell.monster/thumb/3c7f470b-84a3-427c-94b6-161fbd78f574.jpg The coach says the jerk can be replaced by a push press, and that if switching the bell every rep is too hard, you can do five on one side and then five on the other. He also shows a two-handed switch where you open up and let go to insert the hand. In the double kettlebell task he suggests working with one kettlebell instead of two. For the CrossFit burpee he offers a normal burpee, or coming only into plank, standing up and jumping. He suggests tracking left and right sides on paper. https://stream.kettlebell.monster/hls/3c7f470b-84a3-427c-94b6-161fbd78f574/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/851 EQUINOX Follow-Along Workout https://stream.kettlebell.monster/thumb/996bdaf5-9999-4587-a043-5fcccbb8a6a8.jpg After a one minute countdown, task one is alternating clean and jerk for 8 minutes AMRAP, where one side is one rep. Task two is double kettlebell: five clean and jerk, five clean and push press, five clean and strict press and five CrossFit burpees, for 10 rounds for time. Much of the audio is music. Afterwards the coach says it did not go as planned: he did not leave his ego at the door, his lower body was tired after a hike, and he should have lowered his weight or reps. He also says his kettlebells are unbalanced. https://stream.kettlebell.monster/hls/996bdaf5-9999-4587-a043-5fcccbb8a6a8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/853 ETERNIUM Introduction https://stream.kettlebell.monster/thumb/c6c73eeb-cf40-4a25-aa18-304787b58f44.jpg The warm-up is a squat CrossFit burpee, alternating knee to elbow and six jumping jacks for four minutes, then two arm circles each way and two alternating thoracic rotations for two minutes. Task one is two half snatches, one rack squat, one shoulder press and two bodyweight surrenders as a 20 minute AMRAP, with double or single kettlebell. Task two is 40 bent over rows with double kettlebell and 60 double arm swings with a single kettlebell for time, with a six minute cap. Scoring is rounds times weight plus remaining seconds times weight; the coach got 22 rounds at 40 kilos plus 28 seconds, a total of 2000. https://stream.kettlebell.monster/hls/c6c73eeb-cf40-4a25-aa18-304787b58f44/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/855 ETERNIUM Warm-up Technique https://stream.kettlebell.monster/thumb/7e1b49a6-7928-49bf-b5aa-fd54ef782537.jpg The four minute block is squats, a CrossFit burpee, alternating knee to elbow and alternating jumping jacks. For the squat the coach has the feet outside the hips, pushes the hips low, keeps the shoulders high and pulls the knees out. In the knee to elbow he says to engage the obliques and abdominals. Then come two arm circles forward and two backward, working the shoulder blades, and two alternating thoracic rotations with the hips staying where they are. That second block runs for two minutes, making a six minute warm-up. https://stream.kettlebell.monster/hls/7e1b49a6-7928-49bf-b5aa-fd54ef782537/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/856 ETERNIUM Workout Technique https://stream.kettlebell.monster/thumb/7ada1f4b-04b7-4f62-ba49-45ef524d71bb.jpg For the half snatch the coach starts from the ground with shoulders above the hips, pulls back until the arms connect, then pulls out explosively and inserts the hand at the top. The combo is two half snatches, one squat, one shoulder press and two bodyweight surrenders, as a 20 minute AMRAP. Task two is 40 bent over rows, which can be hang or dead, then 60 double arm swings, with a six minute time cap. Task one is scored rounds times weight, and task two is remaining seconds times weight. https://stream.kettlebell.monster/hls/7ada1f4b-04b7-4f62-ba49-45ef524d71bb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/858 ETERNIUM Common Mistakes https://stream.kettlebell.monster/thumb/50c798ec-4789-4bc1-9ebb-c92b8efb4ccd.jpg In the half snatch the coach names overreaching and staying too low, the arms not connecting on the pull back, not enough power from the legs, a tight farmer's grip, racking with the bell out to the side, and casting the weight out then following it. In the rack squat he names racking with the elbows out and hinging instead of pushing the hips lower. In the shoulder press he says not to push press. In the surrender he names not locking out the arms and not stepping back. In the swing he names following the weight down instead of waiting before hinging. https://stream.kettlebell.monster/hls/50c798ec-4789-4bc1-9ebb-c92b8efb4ccd/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/857 ETERNIUM Alternatives and Progressions https://stream.kettlebell.monster/thumb/dfd042dc-23b5-4946-9a4d-54bbdee5f43b.jpg The coach says the half snatch is complex with double bells, so you can work with a single bell, or do a clean and push press in place of each half snatch. For the rack squat he says to go shallow and work on depth over time. If you are fatigued or lack lighter weights, the shoulder press can become a push press. For bodyweight surrenders he says you can simply hold the arms up. For the 40 bent over rows he suggests using support, such as the other hand on a surface or the arm on the knee. https://stream.kettlebell.monster/hls/dfd042dc-23b5-4946-9a4d-54bbdee5f43b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/862 ETERNIUM Follow-Along Workout https://stream.kettlebell.monster/thumb/183404a2-a93e-43fa-ab5c-39584e5fbc4a.jpg After a one minute countdown, the coach says to use either double or single kettlebell. Task one is two half snatches, one rack squat, one shoulder press and two bodyweight surrenders as a 20 minute AMRAP. Task two is 40 bent over rows with double kettlebell and 60 double arm swings with single kettlebell, for time, with a six minute time cap. Almost all of the audio in this video is music. https://stream.kettlebell.monster/hls/183404a2-a93e-43fa-ab5c-39584e5fbc4a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/864 EUPHORIA Introduction https://stream.kettlebell.monster/thumb/1d9c2504-45b9-4565-ab5c-4534d9ed9355.jpg Task one is two half snatches, two push-ups and two bent over rows with double kettlebell, as a 6 minute AMRAP at a heavier weight. Task two is mobility work, which the coach says you can skip for three minutes of rest: arms overhead into scarecrow into alternating behind the back reach, scapula work, offset shoulder circles, deep squats with hip work, and child's pose into downward dog, for five rounds. Task three is the same combo as a 12 minute AMRAP at a lighter weight. His own score: 11 rounds with two 20s plus 20 rounds with two 16s, total 1080. https://stream.kettlebell.monster/hls/1d9c2504-45b9-4565-ab5c-4534d9ed9355/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/865 EUPHORIA Warm-Up Technique https://stream.kettlebell.monster/thumb/5ebbe0c2-2872-4c79-98de-0df6fa19ace4.jpg The coach does five single arm circles each way per arm without rotating the spine, five full hip circles each direction, two Frankenstein kicks per leg and three jumping jacks, repeated for six rounds. Then he picks up a light kettlebell for five around the body each way, with the elbows extended so the tension is not kept on the biceps, and five halos each way. The kettlebell part is three rounds. If that is not enough, he says to make it five rounds and add some burpees. https://stream.kettlebell.monster/hls/5ebbe0c2-2872-4c79-98de-0df6fa19ace4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/866 EUPHORIA Workout Technique https://stream.kettlebell.monster/thumb/63dc571e-6cf2-4667-942f-ec3aed73552a.jpg The combo is two half snatches, two push-ups and two bent over rows, repeated as an AMRAP, for 6 minutes the first time with heavier weights. The coach says the bells should start dead on the ground and not too far away to pull back, and that you can snatch any way you want. The push-ups are done off the bells as tricep push-ups in line with the shoulders. He adds that if the kettlebells are smaller and less stable, the push-ups should be done off the ground. Task two is mobility work, and task three is the same combo for 12 minutes with lighter weights. https://stream.kettlebell.monster/hls/63dc571e-6cf2-4667-942f-ec3aed73552a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/867 EUPHORIA Alternatives and Progressions https://stream.kettlebell.monster/thumb/4e101d6b-fd64-4758-92a3-9a6b7299f541.jpg With one kettlebell the coach does two half snatches, then drops the bell, does two rows and two push-ups, and uses the other side on the next round. For the push-ups he says any push-up is fine, including single arm. Another option is offset push-ups, with one hand on the bell and one on the ground, then the other arm the next round. If you are not snatching, he says to do a clean and push press in place of the half snatch. https://stream.kettlebell.monster/hls/4e101d6b-fd64-4758-92a3-9a6b7299f541/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/871 EUPHORIA Follow-Along Workout https://stream.kettlebell.monster/thumb/051f784f-c25a-4fee-a098-56d20040067f.jpg After a one minute countdown, the combo is two half snatches, two push-ups and two rows with double kettlebell or the alternatives, as many rounds as possible for 6 minutes. The coach uses two 20s, saying he is listening to his body. After the six minutes comes mobility work, then the whole thing repeats. In the scoring he did 11 rounds with two 20s, which is 440, and 20 rounds with two 16s, which is 640, for a total of 1080. https://stream.kettlebell.monster/hls/051f784f-c25a-4fee-a098-56d20040067f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/872 EXHAUSTED Introduction https://stream.kettlebell.monster/thumb/72c04809-9c22-4963-a140-e393f88faaee.jpg The coach calls it a double kettlebell leg workout. In task one he does a dead clean, a strict press, then an alternating overhead reverse lunge, at 30 seconds per round for six rounds with the lightest weight. Task two is the same but heavier at 35 seconds per round, and task three is heaviest at 40 seconds per round. There are two extra minutes of active recovery, making four before task four, which is a 10 minute AMRAP of dead to overhead any way you like plus alternating overhead reverse lunge. Only task four is scored: rounds multiplied by the weight used. https://stream.kettlebell.monster/hls/72c04809-9c22-4963-a140-e393f88faaee/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/874 EXHAUSTED ALTERNATIVES AND PROGRESSIONS https://stream.kettlebell.monster/thumb/fac37143-a5c4-4852-b71a-f0f10768cc52.jpg The coach says if you are not ready for something, scale back. The first option is to do the dead clean, press and alternating overhead reverse lunge with a single kettlebell, counting each side as a rep. To work up to the overhead reverse lunge, he suggests a dead clean, press, bring it down into racking, then do a racked reverse lunge. A harder option is a dead clean, reverse lunge, then press and back up, which gives two presses per round. He says the same alternatives apply to the dead to overhead task. https://stream.kettlebell.monster/hls/fac37143-a5c4-4852-b71a-f0f10768cc52/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/877 EXHAUSTED Follow-Along Workout https://stream.kettlebell.monster/thumb/3235592c-d2ea-4dea-aead-88974f971714.jpg After a one minute countdown, the coach does double kettlebell dead clean, strict press and alternating overhead reverse lunge at 30 seconds per round. Task two is the same but heavier at 35 seconds per round, and task three is heavier again at 40 seconds per round. He says to pick the right weight, and starts with his lightest 16s, then 20s and then 24s. Recovery periods sit between the tasks, and you can do your own active recovery or follow along. Most of the audio is music. https://stream.kettlebell.monster/hls/3235592c-d2ea-4dea-aead-88974f971714/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/879 FEROX Introduction https://stream.kettlebell.monster/thumb/59394c7d-742d-4d6d-93b4-c9d15b39c7fd.jpg The workout is eight tasks of 90 seconds each, with eight to 12 reps in each. They are seated hammer curls with both arms, leg raises for six to eight reps, standing side curls on each arm, a side plank hold of 30 to 40 seconds per side, Superman, and standing biceps curls on each arm. This is done for two to three rounds, then a finisher of drop sets of standing hammer curls with both arms. The warm-up is six elbow circles each way, shoulder circles, six internal and external shoulder rotations, six scapular abduction and adduction and 12 jumping jacks, for three cycles, plus wrist work. https://stream.kettlebell.monster/hls/59394c7d-742d-4d6d-93b4-c9d15b39c7fd/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/880 FEROX Warm-Up Technique https://stream.kettlebell.monster/thumb/25248ac3-f042-482b-a13d-ff68b03207be.jpg The coach explains that elbow flexion involves three muscles: the brachioradialis, the brachialis and the biceps brachii. He notes the biceps brachii attaches to the scapula, so the muscles around it need to stabilize and are warmed up. The warm-up is six elbow circles each way, shoulder circles forward, six internal and external shoulder rotations, shoulder circles backwards, six scapula abduction and adduction and 12 jumping jacks, for three cycles. Then he does wrist work with a light dumbbell: circles and flexion and extension, with the forearm supported. https://stream.kettlebell.monster/hls/25248ac3-f042-482b-a13d-ff68b03207be/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/881 FEROX Workout Technique https://stream.kettlebell.monster/thumb/863885d3-f03d-4626-8b51-007e15e0cbff.jpg The tasks are 90 second intervals. In the seated hammer curl the coach keeps the elbows against the midsection and nothing moves but the elbows. In leg raises he presses the lumbar into the ground and does six to eight reps. The standing side curl uses a gorilla grip with rotation of the forearm, and he says that if you feel pain the weight is too heavy. The side plank is held 30 to 40 seconds per side, and the Superman is 12 reps. After two to three rounds, the finisher is a drop set of double arm hammer curls, starting with the heaviest weight and dropping down. https://stream.kettlebell.monster/hls/863885d3-f03d-4626-8b51-007e15e0cbff/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/882 FEROX Common Mistakes https://stream.kettlebell.monster/thumb/06a96530-2995-43db-9aaa-b3f09e06a135.jpg The coach says the handle needs to sit over the wrist, not with the weight hanging on the wrist, and that insertion is at the top with a gorilla grip. He names swinging, which turns the curl into back work and means the weight is too heavy or you are fatigued. He names hyperextending the back when you have nothing left, and says to put the bell down or lower the weight. He also names starting too heavy when there are three rounds, and advises leaving your ego at the door and noting that hypertrophy is also about volume. https://stream.kettlebell.monster/hls/06a96530-2995-43db-9aaa-b3f09e06a135/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/883 FEROX Alternatives and Progressions https://stream.kettlebell.monster/thumb/13cbfd7b-68cf-44f0-9f1d-9b795bd371d6.jpg The coach says that if you do not have a dumbbell at home, you can use a small water bottle filled up for the wrist work. This is the only alternative given in the video. https://stream.kettlebell.monster/hls/13cbfd7b-68cf-44f0-9f1d-9b795bd371d6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/886 FEROX Follow Along Workout https://stream.kettlebell.monster/thumb/499d4869-1aba-4037-80db-0e2a40d8d57e.jpg After a one minute countdown, the coach runs 90 second intervals with 8 to 12 reps on each weighted exercise. The order is seated hammer curls, leg raises for 6 to 8 reps with the lumbar kept on the ground, standing side curls with a gorilla grip, a 30 to 40 second side plank per side, Superman, and standing biceps curls on each side. He says that if you cannot do round three with the same weight, you went too heavy in round one. After the rounds he stretches the biceps, then does the finisher, dropping from the heaviest bell to the lightest. https://stream.kettlebell.monster/hls/499d4869-1aba-4037-80db-0e2a40d8d57e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/889 FIERCE Warm-Up Technique https://stream.kettlebell.monster/thumb/7a84e848-03fc-46c4-8d87-52ef548dafae.jpg The first block is six jumping jacks, alternating thoracic rotation with the knees and hips locked out so only the spine rotates, two times arms overhead with the shoulder blades pulled down, and two times scapula adduction. That block runs for three minutes. The second block is three jumping jacks, alternating hip circles, a squat with the hips pushed low and the knees pulled out, and alternating Frankenstein kicks, also for three minutes. Together they make a six minute warm-up. https://stream.kettlebell.monster/hls/7a84e848-03fc-46c4-8d87-52ef548dafae/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/890 FIERCE Common Mistakes https://stream.kettlebell.monster/thumb/edd482a3-0119-422a-bc76-40486e273fe9.jpg In the bridge the coach names heels too far from the butt, and in the tricep press a broken wrist grip and turning it into a chest press. In the bent over row he names bending the back and curling instead of rowing. In the rack squat he names going down with the shoulders rather than the hips. He names throwing the bell away and following it when dropping from the rack. In the half snatch he names not enough power from the legs, a tight grip instead of a hook grip, and the elbow going out when dropping to racking. https://stream.kettlebell.monster/hls/edd482a3-0119-422a-bc76-40486e273fe9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/894 FIERCE Follow Along Workout https://stream.kettlebell.monster/thumb/6a98468f-0e42-4b05-b7ba-2a097743fdd9.jpg After a one minute countdown, task one is double kettlebell: three of a bridge and triceps movement, three bend over rows and three rack squats, repeated for an 8 minute AMRAP. After 30 seconds to transition, task two is half snatch with a single bell for a 4 minute AMRAP. Tasks one and two are then repeated, and task three is 60 bent over rows for time. Most of the audio is music. https://stream.kettlebell.monster/hls/6a98468f-0e42-4b05-b7ba-2a097743fdd9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/896 FIFTY FIFTY Introduction https://stream.kettlebell.monster/thumb/7704fcce-1b5f-4500-8740-b598cb088f6e.jpg The coach calls it an endurance chipper with double kettlebell. It starts with a buy-in of 20 CrossFit burpees, then 50 hang cleans, 50 half snatches, and a buy-out of 20 CrossFit burpees. There is an 18 minute time cap, and the score is the seconds left within the cap times your weight. His time was 15:25, leaving 155 seconds, and times 32 kilograms that gave a score of 4960. He says the buy-in also serves as the warm-up. https://stream.kettlebell.monster/hls/7704fcce-1b5f-4500-8740-b598cb088f6e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/898 FIFTY FIFTY Workout Technique https://stream.kettlebell.monster/thumb/c5a96852-b84a-4fcd-b733-c5e14766126a.jpg The coach describes the CrossFit burpee: a squat stance, hinge until the hands are on the ground, kick the legs out, lower until the chest touches, push up, land and jump with a clap. For the double bell hang clean he starts from the rack, drops into a hang, pulls the elbows back to keep the weight close, goes into hook grip and inserts the hand at the top, with no pause at the bottom. The half snatch is similar, but the weight falls away and then comes back in the backswing. You must finish all 50 hang cleans before the 50 half snatches, then 20 burpees. https://stream.kettlebell.monster/hls/c5a96852-b84a-4fcd-b733-c5e14766126a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/899 FIFTY FIFTY Common Mistakes https://stream.kettlebell.monster/thumb/ebaa978f-b6e0-4ac0-b12c-9346ca771942.jpg In the CrossFit burpee the coach names landing with the feet too wide because the hips did not come high enough, and not coming fully upright. In the hang clean he names dropping the weight away from the body, holding the handles and missing the grip transition, pausing at the bottom, and hinging instead of squatting with the ankles. In the half snatch he names using a hang movement instead of a swing, and not ending in a good rack coming from overhead, where the elbows should lead. https://stream.kettlebell.monster/hls/ebaa978f-b6e0-4ac0-b12c-9346ca771942/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/900 FIFTY FIFTY Alternatives and Progressions https://stream.kettlebell.monster/thumb/c8a228db-5432-4f24-8bb3-c41729520bbf.jpg For the CrossFit burpee the coach offers a normal burpee without the push-up, a negative tricep push-up, a tricep push-up from the knees, or a burpee without the jump. For people who are very unconditioned he suggests walking back into plank and walking in. For the hang cleans the alternative is a single kettlebell, with some assistance if needed. For the half snatch he offers a clean with a swinging movement followed by a push press, saying everything in the clean happens in the snatch, just higher. https://stream.kettlebell.monster/hls/c8a228db-5432-4f24-8bb3-c41729520bbf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/903 FIFTY FIFTY Follow Along Workout https://stream.kettlebell.monster/thumb/6c6ee2ba-6f7f-4c4c-9532-b0b0515b8909.jpg After a one minute countdown, the follow-along starts with 20 CrossFit burpees as a buy-in, which also serve as the warm-up. Then comes double kettlebell, 50 hang cleans and 50 half snatches, with a buy-out of 20 CrossFit burpees, for time. The time cap is 18 minutes. At the end the coach says that if you did not finish, the weight was too heavy or you did not pick an alternative or adjust the programming. Much of the audio is music. https://stream.kettlebell.monster/hls/6c6ee2ba-6f7f-4c4c-9532-b0b0515b8909/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/905 GIANT Introduction https://stream.kettlebell.monster/thumb/a3b0116d-e2d3-4fa9-bf50-049d2e0b198c.jpg The work is a 20 minute AMRAP of double kettlebell clean, strict press, then bringing the weight to the ground and doing a pancake burpee, which is one round. The warm-up is 20 second blocks of jumping jacks, alternating hip circles and scarecrow into arms overhead, for three rounds, then squats, alternating Frankenstein kicks and shoulder rolls, for three rounds, six minutes in all. The coach says it is called Giant because you go from the ground all the way up tall. He reports a maximum heart rate of 171, an average of 152 and 335 calories, not including the warm-up. https://stream.kettlebell.monster/hls/a3b0116d-e2d3-4fa9-bf50-049d2e0b198c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/906 GIANT Warm-Up Technique https://stream.kettlebell.monster/thumb/2047e5c5-4ef6-4c17-9d5c-81ad4512c773.jpg Each exercise is done for 20 seconds. The first round is jumping jacks, alternating hip circles, and scarecrows into arms overhead, where the coach pulls down with the lats as in the strict press. Then come bodyweight squats with the feet outside the hips, alternating Frankenstein kicks, and shoulder rolls, three forward and three backward. Each group of three is done for three rounds, which makes three minutes each and six minutes in total. https://stream.kettlebell.monster/hls/2047e5c5-4ef6-4c17-9d5c-81ad4512c773/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/909 GIANT Common Mistakes https://stream.kettlebell.monster/thumb/e8214f93-dafe-49ea-9773-e19acfdf6227.jpg In the clean the coach names being too far away so the shoulders come lower than the hips, and not pulling back until the elbow connects. He names not letting go, not using a hook grip and not transitioning the grip, then inserting the hand at the top corner for the 45 degrees. In the press he names leaning back and using the spine, which he says is fine only if the spine is conditioned and intended, and push pressing with soft, bouncy knees when you think you are strict pressing. https://stream.kettlebell.monster/hls/e8214f93-dafe-49ea-9773-e19acfdf6227/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/908 GIANT Alternatives and Progressions https://stream.kettlebell.monster/thumb/8418a59f-6c8d-4541-9d22-2a1920f542a9.jpg The coach says that without double bells you work with a single bell, doing the clean and press and then a pancake burpee, switching sides as you choose. If the weight gets too heavy for the strict press, you can push press or jerk instead, but you get fewer points. A strict press scores 1 point, a push press 0.8 and a jerk 0.7. https://stream.kettlebell.monster/hls/8418a59f-6c8d-4541-9d22-2a1920f542a9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/912 GIANT Follow-Along Workout https://stream.kettlebell.monster/thumb/9702242b-de54-4169-820d-73b69df8b5c2.jpg After a one minute countdown, the round is clean into strict press into pancake burpee, with two bells or the alternatives, as many rounds as possible in 20 minutes. The coach says to keep track of points: 1 for a strict press, 0.8 for a push press and 0.7 for a jerk. He uses two 20s, 40 kilos in all. At the end he reads his heart rate: maximum 171, average 152 and 335 calories burned, mostly in the red zone. https://stream.kettlebell.monster/hls/9702242b-de54-4169-820d-73b69df8b5c2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/913 GRIT Introduction https://stream.kettlebell.monster/thumb/af3729de-21aa-49e8-8713-8999dd3dd97b.jpg The coach calls Grit a chipper for cardio strength and coordination. The warm-up is a squat, alternating hip circle and arms overhead for one minute, hip work for 30 seconds per leg for two rounds, and thoracic rotation with arm circle for 30 seconds per side. The workout is 20 CrossFit burpees, then a single kettlebell combo of pass through the legs, switch clean, snatch and press, for 80 reps, switching at will. The time cap is 34 minutes, and the score is seconds left times your weight; at 30 minutes with a weight of 20 that is 240 times 20. https://stream.kettlebell.monster/hls/af3729de-21aa-49e8-8713-8999dd3dd97b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1880 Grit — Warm-Up Technique https://stream.kettlebell.monster/thumb/44e3e384-638e-477a-b9b6-c04914bc7254.jpg The coach shows a squat with feet outside the hips, then an alternating hip circle with arms overhead, for one minute. Then Frankenstein kick with external and internal hip rotation, for 30 seconds each side. Everything so far is done for two rounds. Then comes thoracic rotation with an opposite arm circle, keeping the hips still by standing wider and pressing the legs into the ground, for 30 seconds on each side. https://stream.kettlebell.monster/hls/44e3e384-638e-477a-b9b6-c04914bc7254/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1881 Grit — Workout Technique https://stream.kettlebell.monster/thumb/ac3b5e91-ac90-4bfa-941b-acafee8ab98f.jpg The coach shows the CrossFit burpee, then the combo of pass through the legs, switch clean, half snatch from a backswing and a press, switching sides at will, 80 times. He advises starting with a light weight, for example an 8 kilo, to drill the pass through. Then 80 clean and jerks, where a good rack lets the power go from the legs through the elbow into the weight. Score is the time left under the time cap in seconds, multiplied by the weight, so 5 minutes at 20 kilos is 300 times 20. https://stream.kettlebell.monster/hls/ac3b5e91-ac90-4bfa-941b-acafee8ab98f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1887 Grit — Follow-Along Workout https://stream.kettlebell.monster/thumb/038f26d8-2523-4600-bbed-1ea0d72704ec.jpg The coach counts down and sets the work for time: 20 CrossFit burpees to start, then 80 times the combo of pass through the legs, switch clean, snatch and press, then 80 clean and jerks. You switch at will in both. He says to get one weight ready. https://stream.kettlebell.monster/hls/038f26d8-2523-4600-bbed-1ea0d72704ec/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/922 HAVOC Introduction https://stream.kettlebell.monster/thumb/d2c19250-31db-44cd-ab87-8fde2783a07f.jpg Task one is four cross mountain climbers, two triceps push-ups, four half snatches and two bent over rows, as a 5 minute AMRAP with double or single kettlebell, scored as rounds times weight. Task two is 4 minutes of mobility: single leg kneeling hip flexor stretch with thoracic rotation, runner's lunge, upward dog and child's pose. This is done for three cycles with 30 seconds to transition. The coach's score was 7 rounds at 40 kilos (280), 7 rounds with two 16s (224) and 6 rounds at 40 (240), a total of 744. https://stream.kettlebell.monster/hls/d2c19250-31db-44cd-ab87-8fde2783a07f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/923 HAVOC Warm-Up Technique https://stream.kettlebell.monster/thumb/b6f85f08-ae2d-49fe-9640-0060961948af.jpg The first block is four jumping jacks, then a single leg hip circle, knee to elbow, Frankenstein kick and squat on each side, for three rounds, about one minute. The coach says to bring the knee to the elbow, not the elbow to the knee, and not to lean forward in the Frankenstein kick. The second block is four jumping jacks, hip hinge into arms overhead and alternating thoracic rotation with the hips kept still, for four rounds, about one minute. The whole thing is done for three cycles, about six minutes. https://stream.kettlebell.monster/hls/b6f85f08-ae2d-49fe-9640-0060961948af/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/924 HAVOC Workout Technique https://stream.kettlebell.monster/thumb/3f4450cf-2a4a-4f3d-9fa2-ab1f9431d950.jpg Task one is four cross mountain climbers, two tricep push-ups, four half snatches and two bent over rows, as a 5 minute AMRAP. In the half snatch the coach keeps the shoulders above the hip line, pulls back until the arm connects, pulls out with the legs, transitions from hook grip and inserts the hand at the top for 45 degrees. For the bent over row he drops the weight straight down and decelerates with the legs. Task two is single leg kneeling hip flexor stretch with thoracic rotation, runner's lunge, upward dog and child's pose. Everything is done for three cycles. https://stream.kettlebell.monster/hls/3f4450cf-2a4a-4f3d-9fa2-ab1f9431d950/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/926 HAVOC Common Mistakes https://stream.kettlebell.monster/thumb/79bb2fed-52b3-4c07-8030-86a2278b6354.jpg In the cross mountain climber the coach names the hands too wide and the hips in the air. In the half snatch he names the weight too far away so the shoulders go below the hip line, not pulling back until the elbows touch the body, too little force from the legs, holding the handle tight, no hand insertion, and elbows out when coming into racking. He also names casting the weight out and following it. In the bent over row he names a hunched back and curling into the biceps. He advises filming yourself. https://stream.kettlebell.monster/hls/79bb2fed-52b3-4c07-8030-86a2278b6354/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/925 HAVOC Alternatives and Progressions https://stream.kettlebell.monster/thumb/ec595095-b691-4db3-9de1-a2944a658371.jpg For cross mountain climbers the coach offers standing knee to elbow, or going to the same side. For tricep push-ups he offers push-ups off the knees, or a negative. For the double bell half snatch he offers a single bell, two on one side and two on the other, or a clean and jerk or clean and push press, saying a grip transition is needed either way. If rowing on the inside of the legs is uncomfortable, he suggests rowing on the outside, or with one bell stepping back diagonally and resting the elbow on the knee. https://stream.kettlebell.monster/hls/ec595095-b691-4db3-9de1-a2944a658371/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/929 HAVOC Follow Along Workout https://stream.kettlebell.monster/thumb/21199ac4-425e-4808-99c7-64d15aaddc51.jpg After a one minute countdown, task one is four cross mountain climbers, two tricep push-ups, four half snatches with double bell and two bent over rows, as a 5 minute AMRAP. Task two, after 30 seconds, is bodyweight recovery work with kneeling hip flexor stretches, rotation, lunges, upward dog and child's pose. The scoring is rounds times weight, so the coach says to go heavy and try not to change weight during a task. The whole thing is done for three cycles, and much of the audio is music. https://stream.kettlebell.monster/hls/21199ac4-425e-4808-99c7-64d15aaddc51/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/933 HECTOR Introduction https://stream.kettlebell.monster/thumb/fabd2f84-9e0a-4620-bd56-8f42128fc487.jpg The warm-up is one squat jump, one alternating knee to elbow and one alternating Frankenstein kick for two minutes, then two ankle circles, two single leg hip circles and one thoracic rotation for one minute, for two cycles. Task one is 40 jumping jacks, 20 snatches and 12 clean and jerks for time with a three minute cap, then the same on the other side. Task three is about four minutes of bridge, kick out, sit up and alternating shin box, and then about four minutes of curtsy lunge and forward bend. Tasks one and two are repeated. The score is total remaining seconds times weight. https://stream.kettlebell.monster/hls/fabd2f84-9e0a-4620-bd56-8f42128fc487/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/938 HECTOR Warm-up Technique https://stream.kettlebell.monster/thumb/328c56b7-aaef-4507-9c87-4ac7de6e157f.jpg The first block is a squat jump, alternating knee to elbow, and alternating Frankenstein kick, done for two minutes. In the Frankenstein kick the coach tries not to lean forward, to warm up the hip flexors. The second block is two ankle circles, two single leg hip circles, and one thoracic rotation into the side being worked, then the same on the other side, for one minute. Two cycles make six minutes. https://stream.kettlebell.monster/hls/328c56b7-aaef-4507-9c87-4ac7de6e157f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/932 HECTOR Workout Technique https://stream.kettlebell.monster/thumb/d1cec615-eb7c-4972-8139-51643dbd77e1.jpg Task one is 40 jumping jacks, 20 snatches, which can be half or full snatches, and 12 clean and jerks, for time with a three minute cap, then the same on the other side. For the jerk the coach says to start from a good rack, drop the knees forward, push the hip into the elbow, and use two dips. The mobility task is a bridge, kick out and reach, alternating shin box, then curtsy lunge with a forward bend into arms overhead and thoracic extension, for four minutes per side. Tasks four and five repeat tasks one and two. https://stream.kettlebell.monster/hls/d1cec615-eb7c-4972-8139-51643dbd77e1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/939 HECTOR Alternatives and Progressions https://stream.kettlebell.monster/thumb/e059ddda-0b9f-4608-ab15-4d307ec1e51e.jpg The coach says only two exercises need alternatives. For the full snatch, do a half snatch, into racking, then backswing, up and back to racking. Or do a clean and jerk or clean and push press, and he explains a push press has one dip while a jerk has two. If you are not jerking yet, do a push press. If you need an alternative to the snatch as well, he recommends a clean and a press so that it is something different. https://stream.kettlebell.monster/hls/e059ddda-0b9f-4608-ab15-4d307ec1e51e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/931 HECTOR Follow-Along Workout https://stream.kettlebell.monster/thumb/f6fa98ce-80ef-4975-92a5-f698c081c0f1.jpg With one bell, task one is 40 jumping jacks, 20 snatches and 12 clean and jerks for time, with a three minute time cap. If you finish early, write down your time and wait until the three minutes are up, then repeat on the other side. Between them comes eight minutes of mobility work, including a bridge, kick out, reach, shin box, curtsy and forward bend into arms overhead with thoracic extension. Then the tasks are repeated. The score is the seconds left on each timed task, added up, times the weight used. https://stream.kettlebell.monster/hls/f6fa98ce-80ef-4975-92a5-f698c081c0f1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/940 HELICON Introduction https://stream.kettlebell.monster/thumb/625dd7eb-9aea-484b-aed9-c6ca8d1a1815.jpg The coach says Helicon can be done in 10 to 15 minutes if you are fast, around 20 with the scaled version. The warm-up is five windmills each side, five curtsy lunge into Frankenstein kick each side and five hip hinge into arms overhead, for two rounds, then 50 jumping jacks, for two cycles. The workout uses one kettlebell: 10 CrossFit burpees, 10 single arm swings on each arm, five bodyweight squats and five tricep push-ups, for five rounds, then 50 full snatches. https://stream.kettlebell.monster/hls/625dd7eb-9aea-484b-aed9-c6ca8d1a1815/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/941 HELICON Warm-Up Technique https://stream.kettlebell.monster/thumb/117afcee-70cd-437a-a94d-f0799d9f5275.jpg The coach does a bodyweight windmill on each side, keeping the pushed-out leg straight, rotating at the spine, looking at the hand and reaching for the ground. Then come five curtsy lunges into Frankenstein kicks on each side, done slowly and not all the way down, and a hip hinge into arms overhead with the shins vertical, for two rounds. Next are 50 jumping jacks, where he wants the elbows bent at first and clapping at the top once you are warm. The whole warm-up is done for two cycles. https://stream.kettlebell.monster/hls/117afcee-70cd-437a-a94d-f0799d9f5275/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/942 HELICON Workout Technique https://stream.kettlebell.monster/thumb/6199a190-af03-456c-94e7-9e9568c70d09.jpg The workout is 10 CrossFit burpees, 10 single arm swings per side, five bodyweight squats and five tricep push-ups, for five rounds, then 50 snatches to finish, all for time. In the single arm swing the coach uses a hip hinge, does not want the spine to rotate, waits until the arm touches the body before hinging, and uses a hook grip rather than a tight farmer's grip. In the squat he wants the feet outside the hip line with the toes pointing out slightly. In the snatch he lets go as the bell enters ballistic flight and inserts the hand into the corner for a 45 degree angle. https://stream.kettlebell.monster/hls/6199a190-af03-456c-94e7-9e9568c70d09/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/943 HELICON Alternatives and Progressions https://stream.kettlebell.monster/thumb/34fdab42-f766-4c82-8e9a-3f895b7c09d2.jpg For the CrossFit burpee the coach lists walking it out, a plank with the legs jumped out, adding a jump, then adding the tricep push-up. For single arm swings he offers double arm swings. For bodyweight squats he says to stop where the hips stop going down, and work on depth over time. For tricep push-ups he offers push-ups from the knees or negatives. For the full snatch he offers a clean and push press, or clean and jerk, saying a clean is a snatch performed at a lower level and the 45 degree hand insertion is the same. https://stream.kettlebell.monster/hls/34fdab42-f766-4c82-8e9a-3f895b7c09d2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/944 HELICON Follow Along Workout https://stream.kettlebell.monster/thumb/948f531f-407b-4d33-bb77-664f3963f34e.jpg The follow-along warm-up is five windmills each side, five curtsy lunge into Frankenstein kicks each side and five hip hinge into arms overhead, for two rounds, then 50 jumping jacks, for two cycles. After a one minute countdown the workout is 10 CrossFit burpees, 10 single arm swings each side, five bodyweight squats and five tricep push-ups, for five rounds, then 50 full snatches to finish as fast as possible. Much of the audio is music. https://stream.kettlebell.monster/hls/948f531f-407b-4d33-bb77-664f3963f34e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/946 HERA Warm-Up Technique https://stream.kettlebell.monster/thumb/3a6f999a-6abb-43bd-b839-9b920a02fc0a.jpg The first exercise is two jumping jacks into a squat, repeated for 30 seconds. Next is external and internal hip rotation for 15 seconds on each side, where the coach keeps the hips firm and works on range rather than speed. Then comes an arm circle into alternating thoracic rotation for 30 seconds, keeping the hips where they are so the thoracic spine does the work. The whole warm-up is done for four cycles, six minutes, and the prep work follows. https://stream.kettlebell.monster/hls/3a6f999a-6abb-43bd-b839-9b920a02fc0a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/950 HERA Common Mistakes https://stream.kettlebell.monster/thumb/241f88f5-977a-4e75-aa3c-493c84bce574.jpg In the clean the coach names holding on to the weight so it bangs the forearm, and not ending with a good hand insert. In the jerk he names a disconnected elbow, so the force goes through the torso instead of directly into the forearm, the feet leaving the ground, not coming under the weight, the elbow going to the side overhead, and following the weight when dropping. In the bent over row he names no scapula engagement and curling. In downward dog he names staying in a plank, and in upward dog not squeezing the glutes. https://stream.kettlebell.monster/hls/241f88f5-977a-4e75-aa3c-493c84bce574/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/948 HERA Alternatives and Progressions https://stream.kettlebell.monster/thumb/810eb1e9-a581-4188-9e86-13345524d5a7.jpg The coach says the alternative to the jerk is to start where you begin, with a clean and press, which works on overhead strength, stability and flexibility, and he says to fix the overhead position before jerking. The next step is a clean and push press, which works on the rack, with pulling down, staying connected and pushing up. Once the push press is mastered you can go to the jerk, which is two dips. For the row he suggests support. For the mobility work, upward dog can be done on the forearms for less range. https://stream.kettlebell.monster/hls/810eb1e9-a581-4188-9e86-13345524d5a7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/953 HERA Follow Along Workout https://stream.kettlebell.monster/thumb/55dd5c0c-e251-4f24-a474-ceddafbb8d02.jpg After a one minute countdown, the coach runs a 3 minute AMRAP followed by 3 minutes of bodyweight work, for four cycles. The weight should be heavy, within 70% of your one rep max for the jerk. One round is any clean, one jerk and one row, and you can switch sides at will. He tells you to keep track of your rounds. Most of the audio in this video is music. https://stream.kettlebell.monster/hls/55dd5c0c-e251-4f24-a474-ceddafbb8d02/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/954 IMMORTAL Introduction https://stream.kettlebell.monster/thumb/defc75eb-5145-46a5-a47c-7d9f11682c22.jpg The coach describes a double kettlebell metcon. Task one is a hardstyle clean and a squat, then two CrossFit burpees, for 12 minutes AMRAP. Then come four minutes of active recovery, then a 4 minute AMRAP of double kettlebell alternating strict press. The warm-up is four jumping jacks, a squat and alternating Frankenstein kicks for one minute, thoracic rotations and lateral flexion for 30 seconds, and hip circles for 30 seconds, for three cycles. His score was 20 rounds with two 24s and 22 with two 20s, a total of 1840. https://stream.kettlebell.monster/hls/defc75eb-5145-46a5-a47c-7d9f11682c22/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/955 IMMORTAL Warm-up Technique https://stream.kettlebell.monster/thumb/2b325874-f490-4e60-9980-b0a8fe7cc0a9.jpg The first minute is four jumping jacks, one squat and an alternating Frankenstein kick. Then come 30 seconds of alternating thoracic rotations with the hips not moving, and alternating lateral flexion with an arm over. The last 30 seconds are alternating full hip circles and alternating single leg hip circles. Everything is done for three cycles, six minutes, followed by prep work on the ankles and feet. https://stream.kettlebell.monster/hls/2b325874-f490-4e60-9980-b0a8fe7cc0a9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/956 IMMORTAL Workout Technique https://stream.kettlebell.monster/thumb/27b70341-1859-4510-afd2-8df46b66506d.jpg The coach creates tension between himself and the kettlebells with straight wrists, extends the hips first to propel the weight, then scoops it up into a rack with the shoulders and elbows down. He squats with the knees pulled out and comes up shoulders first. He wants hardstyle rather than pendulum, for the power. Alternatives are a single bell, a plank instead of the burpee, or a burpee with two push-ups. After four minutes of active recovery, the last task is a 4 minute AMRAP of double kettlebell alternating strict press, with only the shoulder and elbow moving. https://stream.kettlebell.monster/hls/27b70341-1859-4510-afd2-8df46b66506d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/957 IMMORTAL Common Mistakes https://stream.kettlebell.monster/thumb/20a985db-1b4b-43bb-8954-a6db11a864bf.jpg The coach names using a pendulum instead of hardstyle, because hardstyle is about moving the weight as fast as possible, though a pendulum is fine if you cannot do a hardstyle clean. In the squat he names a poor racking position, where the elbows should be under the weight, going down with the shoulders first and hinging, and hips rising before the shoulders. He names holding the breath, saying to breathe in going down and out going up, and in the press he names not fully locking out overhead. https://stream.kettlebell.monster/hls/20a985db-1b4b-43bb-8954-a6db11a864bf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/960 IMMORTAL Follow-Along Workout https://stream.kettlebell.monster/thumb/15aeb6e8-b437-437c-9eb4-a64d38bba857.jpg After a one minute countdown, the task is a hardstyle clean, squat and two burpees, with double or single kettlebell, for 12 minutes, using CrossFit burpees or the alternative. Active recovery follows, and the last task is four minutes of alternating strict press, where left and right together equal one. In the scoring the coach adds 960 for 20 rounds at 48 kilos and 880 for the last task, making 1840. Much of the audio is music. https://stream.kettlebell.monster/hls/15aeb6e8-b437-437c-9eb4-a64d38bba857/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/962 IMPACT Introduction https://stream.kettlebell.monster/thumb/91627e1b-f3bb-4dc7-abd9-7c2301cf5052.jpg The coach describes slow, low-rep squat variations. Task one is a sissy squat for 45 seconds, task two is one overhead Hindu squat for 45 seconds, task three is three Cossack squats for 45 seconds, and task four is three Cossack squats on the other side. Task five is two heavy racked squats in 30 seconds, cleaning once, which counts toward scoring, and task six is three minutes of active recovery. This is done for five rounds, with no recovery in the last round, going straight into task seven, a double kettlebell hang clean AMRAP. Scoring is the total weight moved in tasks five and seven. https://stream.kettlebell.monster/hls/91627e1b-f3bb-4dc7-abd9-7c2301cf5052/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/963 IMPACT Workout Technique https://stream.kettlebell.monster/thumb/344b0402-4960-4076-855c-cf0155112d6d.jpg For the sissy squat the coach comes onto the balls of the feet, keeps the hips extended and lowers as deep as possible, and says it is taxing on the knee joint. The overhead Hindu squat is done with the elbows locked out, slowly. In the Cossack squat he keeps the shoulders high and pulls the knee out. For the heavy rack squats he cleans once and squats twice, rising shoulders first, and says a rounding back or caving knees mean the weight is too heavy. The hang clean has no pause at the bottom. https://stream.kettlebell.monster/hls/344b0402-4960-4076-855c-cf0155112d6d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/964 IMPACT Common Mistakes https://stream.kettlebell.monster/thumb/e9157cac-c429-438e-b73b-014d0d7469f0.jpg In the sissy squat the coach names not straightening the hips and uneven weight on the feet. He says overhead Hindu squats should be bodyweight only and not done too fast. In the Cossack squat he names not stepping out wide enough and leaning forward, hinging instead of squatting. In the rack squat he names knees caving, heels coming off, elbows out in the rack, and going down with the shoulders first or hips first when coming up. In the hang clean he names bouncing at the bottom and turning it into a hinge. https://stream.kettlebell.monster/hls/e9157cac-c429-438e-b73b-014d0d7469f0/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/965 IMPACT Alternatives and Progressions https://stream.kettlebell.monster/thumb/1ebf8c94-9648-4aaa-9c38-5dc92ad81590.jpg For the sissy squat and the overhead Hindu squat the coach suggests holding on to a TRX, a wall, a pole or a partner, and using less range. If you are not ready for those, he suggests a normal squat or a slow reverse lunge to build knee strength. For Cossack squats he suggests a shallow range rather than taking them out. For racked squats he says to use a single kettlebell or a goblet hold, and for hang cleans to use one kettlebell instead of two and switch on the next round. https://stream.kettlebell.monster/hls/1ebf8c94-9648-4aaa-9c38-5dc92ad81590/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/968 IMPACT Follow-Along Workout https://stream.kettlebell.monster/thumb/ef8ccdde-8325-4446-a4bb-f39cce07ba20.jpg After a one minute countdown, each exercise gets 45 seconds: a sissy squat, an overhead Hindu squat, three Cossack squats on each side, then two heavy rack squats. The coach says to work on range control and go slowly, and to do two or three if you go too fast. Active recovery sits between the heavy sets, and the last round goes straight into hang cleans. At the end he and his partner agree to score by counting the reps, because that is the total weight moved. Much of the audio is music. https://stream.kettlebell.monster/hls/ef8ccdde-8325-4446-a4bb-f39cce07ba20/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/969 INFINITY Introduction https://stream.kettlebell.monster/thumb/921817ec-f3fa-4f69-94d9-a9f6faaefe4f.jpg The first task is a 6 minute AMRAP of three single arm swings, three jumping jacks and three CrossFit burpees, switching sides each round, used as the warm-up. Then comes 45 seconds per side of kick out into sit-up, seated curl, seated press and 90/90 windmill, for eight rounds, 12 minutes. Next is six minutes of dynamic stretching, deep squat into alternating shoulder horizontal abduction, then knee extension into standing with arms overhead. The last part is 30 seconds of slow bicycle crunches and 30 seconds of ribbons, for eight rounds, eight minutes. https://stream.kettlebell.monster/hls/921817ec-f3fa-4f69-94d9-a9f6faaefe4f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/970 INFINITY Workout Technique https://stream.kettlebell.monster/thumb/90cc4fe7-e4e9-467c-b38d-a08112ac5181.jpg For the swing the coach uses a hip hinge and waits for the weight to fall before hinging. In the strength and mobility sequence he inserts the hand for 45 degrees, kicks out, sits up, reverse curls, presses and goes into a 90/90 position to windmill, in 45 seconds per side for eight rounds. The deep squat keeps the feet flat and the shoulders high. For slow bicycle crunches he says never to pull or bend the neck, and for ribbons he keeps everything still apart from the elbows and shoulders, for 30 seconds each. https://stream.kettlebell.monster/hls/90cc4fe7-e4e9-467c-b38d-a08112ac5181/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/971 INFINITY Alternatives and Progressions https://stream.kettlebell.monster/thumb/082e17d4-cc64-46b5-b43f-303ccdfa3c88.jpg The coach says to do the alternatives first if this is your first time. Double arm swings replace single arm swings, arms up with a kick to the side or knee raises replace jumping jacks, and a plank-and-back-up or a walk-out replaces the CrossFit burpee. In the kick out sit-up he says to lose the weight if your back rounds, in the seated curl to assist with the other arm, and in the 90/90 windmill to use an arm for support and not come down as low. Slow bicycle crunches can be done lying down with a flat back, and ribbons with the lightest weight and short range. https://stream.kettlebell.monster/hls/082e17d4-cc64-46b5-b43f-303ccdfa3c88/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/973 INFINITY Follow-Along Workout https://stream.kettlebell.monster/thumb/15e36c5e-3a7f-4aea-afc9-f0dc1c97f0fe.jpg After a one minute countdown, the warm-up is three single arm swings, three jumping jacks and three CrossFit burpees as a 6 minute AMRAP. Then come rounds of kick out, sit-up, seated curl, seated press and 90/90 windmill, 45 seconds on each side, followed by 30 seconds to transition. The next block is deep squat, alternating shoulder horizontal abduction and knee extension into standing with arms overhead. The last block is slow bicycle crunches for 30 seconds then ribbons for 30 seconds, repeated. https://stream.kettlebell.monster/hls/15e36c5e-3a7f-4aea-afc9-f0dc1c97f0fe/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/975 INVICTUS Introduction https://stream.kettlebell.monster/thumb/0021afde-0505-4339-959f-d926dbe27ec7.jpg The coach calls it a hybrid workout combining kettlebell strength with bodyweight yoga poses. The warm-up is two rounds of jumping jack into alternating Frankenstein kick for one minute, alternating thoracic rotation into arms overhead for one minute, and squat into knee extension for one minute. The workout is a 22 minute AMRAP: bend over row, hang lift, hang clean, jerk overhead and overhead reverse lunge with a heavy weight, then one CrossFit burpee and two dynamic upward dog into downward dog. https://stream.kettlebell.monster/hls/0021afde-0505-4339-959f-d926dbe27ec7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/976 INVICTUS Warm-Up Technique https://stream.kettlebell.monster/thumb/01516539-7492-4e50-83bf-53214ae522a1.jpg The warm-up has three one-minute parts. The first is a jumping jack into alternating Frankenstein kick. The second is alternating thoracic rotation into arms overhead, with the glutes and knees squeezed and the heels pressed down so the lower half does not rotate. The third is a deep squat with hands on the ground, then extending the knees, adjusting the feet so the balls of the feet come in by going onto the heels, which the coach says keeps the knees safe. It is done for two rounds, then prep work. https://stream.kettlebell.monster/hls/01516539-7492-4e50-83bf-53214ae522a1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/978 INVICTUS Workout Technique https://stream.kettlebell.monster/thumb/7a0c47fb-5da1-4c18-90bb-1cac6c611ac7.jpg The workout is a 22 minute AMRAP of one heavy kettlebell, starting with a bend over row, then hang lift, hang clean, jerk overhead, and overhead reverse lunge, then putting the weight down for a CrossFit burpee and two dynamic upward into downward dog. In the hang clean the coach thinks of pushing down and pulling up straight away, with no pause. In the jerk he pulls the elbow into his side with the lats so it stays connected, so the power goes from the legs into the kettlebell by the shortest path. He says you can do it on one side for 5 or 10 reps before switching. https://stream.kettlebell.monster/hls/7a0c47fb-5da1-4c18-90bb-1cac6c611ac7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/979 INVICTUS Common Mistakes https://stream.kettlebell.monster/thumb/4865885f-4180-4368-ba45-d07fdec629e2.jpg The coach names curling in the bend over row instead of pulling the elbow up. In the hang clean he names not generating enough power, pausing at the bottom, and then pulling and curling, which leaves the bell without ballistic flight and causes friction in the hand. In the jerk he names turning it into a push press and standing up before the elbow is locked out. In the overhead reverse lunge he names standing in line with the feet, and advises keeping the feet on two railroad tracks under the hips for stability. https://stream.kettlebell.monster/hls/4865885f-4180-4368-ba45-d07fdec629e2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/980 INVICTUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/e5862b64-cd2d-4602-873c-c880ebfa4d17.jpg The coach says you can go with a lighter weight. For the bend over row you can lean the arm on the knee for support, and for the hang clean he suggests using the other hand to assist. The progression to the jerk is the push press, with the elbow pulled as close to the side as possible, and once the push press is mastered you come under the weight. For the overhead reverse lunge the alternative is to return the weight to racking and lunge back with it racked. https://stream.kettlebell.monster/hls/e5862b64-cd2d-4602-873c-c880ebfa4d17/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/983 INVICTUS Follow-Along Workout https://stream.kettlebell.monster/thumb/6f9e5b0b-d59e-427d-92ac-7b265fe2fe77.jpg After a one minute countdown, the sequence is bent over row, hang lift, hang clean, jerk overhead, overhead reverse lunge, one CrossFit burpee, then two dynamic upward dog into downward dog. It is done on one side with the kettlebell and then on the other side, which is recommended, but you can change when you want. The coach says to check the alternatives and the programming if you do not have a heavy weight. It is a 22 minute AMRAP, and most of the audio is music. https://stream.kettlebell.monster/hls/6f9e5b0b-d59e-427d-92ac-7b265fe2fe77/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/985 JACKAL Introduction https://stream.kettlebell.monster/thumb/9d1da6d0-7392-4a32-8b19-a66b7d32f0d1.jpg Each cycle is 90 seconds of dead clean, 90 seconds of strict press with speed switch, and 90 seconds of bent over row, using the same weight, then five minutes of active recovery. Active recovery includes overhead Hindu squat and downward dog into child's pose. The weight goes down each cycle, and the score is rounds multiplied by the kettlebell weight used. A strict press scores 1 point and any other press 0.8. The warm-up is three jumping jacks, three squats and three cross knee to elbow, then one tricep push-up, three cross mountain climbers and arms overhead, two cycles. https://stream.kettlebell.monster/hls/9d1da6d0-7392-4a32-8b19-a66b7d32f0d1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/986 JACKAL Warm-up Technique https://stream.kettlebell.monster/thumb/6494fcc6-6a0c-4347-8759-cf75ff8c98db.jpg The first block is three jumping jacks, three squats, and three cross knee to elbow on each side, repeated for 90 seconds. The coach says to step out and find your stance for the squat. The second block is one tricep push-up, three cross mountain climbers and three times arms overhead, again for 90 seconds, and he says the arms overhead are slow and give a bit of time to recover. The two cycles make six minutes, followed by the prep work. https://stream.kettlebell.monster/hls/6494fcc6-6a0c-4347-8759-cf75ff8c98db/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/987 JACKAL Workout Technique https://stream.kettlebell.monster/thumb/28efdeda-2e7b-4b52-ba3a-bc8216c5c6a8.jpg The coach does the dead clean as a squat movement, creating tension between himself and the kettlebell before pulling, and pauses for a count in the rack with no bouncing at the bottom. Then comes strict press and speed switch, where nothing moves but the shoulder and elbow, then bent over row, each for 90 seconds. Active recovery is overhead Hindu squat, downward dog and child's pose. Scoring is total reps times weight for each cycle, multiplied by 0.8 if any press other than a strict press is used, and if you drop weight during a cycle all that cycle's reps count at the lower weight. https://stream.kettlebell.monster/hls/28efdeda-2e7b-4b52-ba3a-bc8216c5c6a8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/992 JUST JERK Introduction https://stream.kettlebell.monster/thumb/9f42410f-997c-47dd-a95b-94647ed366e4.jpg The coach calls it a technique, progression and speed workout that breaks the jerk into four components. Each is 30 seconds of work and 30 seconds of rest for four rounds with double kettlebell: a controlled calf raise, a push press for speed, a controlled under squat, and a jerk for speed. After two minutes of rest comes six minutes of a heavier single kettlebell speed switch jerk. The warm-up is two jumping jacks and two squats, scapula work and shoulder circles, then external hip rotation, Frankenstein kick and hamstring curl, for three cycles. https://stream.kettlebell.monster/hls/9f42410f-997c-47dd-a95b-94647ed366e4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/993 JUST JERK Warm-Up Technique https://stream.kettlebell.monster/thumb/9289fe93-47a8-43d5-beca-686eb15729cd.jpg The first 30 seconds are two jumping jacks and two squats, with the coach stepping out, pulling the hips low and keeping the shoulders high. The next 30 seconds are two scapular abduction into adduction and two shoulder rolls. Then comes external hip rotation, Frankenstein kick and hamstring curl for 30 seconds on one side and 30 seconds on the other. This is repeated for three cycles. https://stream.kettlebell.monster/hls/9289fe93-47a8-43d5-beca-686eb15729cd/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/994 JUST JERK Workout Technique https://stream.kettlebell.monster/thumb/67612ea6-6792-4792-b640-604658bff069.jpg The coach cleans the weight about five seconds before the timer so the full 30 seconds can be worked without putting it down. He wants a connected rack with the elbows pulled down by the chest and lats, and the calf raise controlled with a slight pause. In the push press the heels stay on the ground. In the under squat he works on pulling the pelvis up and pushing yourself under the weight. The final task is a 6 minute single kettlebell speed switch jerk. He says speed always means speed with good form. https://stream.kettlebell.monster/hls/67612ea6-6792-4792-b640-604658bff069/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/995 JUST JERK Alternatives and Progressions https://stream.kettlebell.monster/thumb/d3fecfd5-e15e-4890-b27a-adc9606d68e2.jpg The coach says the workout is already a progression to the jerk. You can work with a single bell, doing the first round on the right and the second on the left, or replace the jerk with a push press. If you cannot keep a weight overhead, he says to work on the press first. His full progression is single kettlebell press, double kettlebell press, single and double kettlebell push press, then single and double kettlebell jerk, once or twice a week. Calf raises and under squats can be done without weight. https://stream.kettlebell.monster/hls/d3fecfd5-e15e-4890-b27a-adc9606d68e2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/999 JUST JERK Follow Along Workout https://stream.kettlebell.monster/thumb/645347b3-a204-495e-ad4b-b61b6692ebad.jpg After a one minute countdown, the follow-along starts with double kettlebell calf raises for 30 seconds of work and 30 seconds of rest, for four rounds. Next are double kettlebell push press for speed, under squat controlled, and kettlebell jerk for speed, each in the same interval format. Then comes two minutes of rest and six minutes of speed switch jerk. The coach suggests the cue of pulling the weight down on the first dip, and says you can swap the weight if your form goes. Much of the audio is music. https://stream.kettlebell.monster/hls/645347b3-a204-495e-ad4b-b61b6692ebad/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1001 JUST SNATCH Warm-Up Technique https://stream.kettlebell.monster/thumb/78438892-bbd2-48c8-b402-f5a086aa8f65.jpg Each round is two squats, two cross knee to elbow each side, two times both arms overhead, two Frankenstein kicks each side, two hamstring curls each side and two alternating thoracic rotations. The coach does four rounds of the first group, about a minute, and the whole warm-up for three cycles, about six minutes. In the thoracic rotation he presses the leg he is turning away from into the ground so the hip does not turn. He says the prep work will focus on the thoracic spine, the scapula, the hips and legs, and a few rows and snatches. https://stream.kettlebell.monster/hls/78438892-bbd2-48c8-b402-f5a086aa8f65/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1002 JUST SNATCH Workout Technique https://stream.kettlebell.monster/thumb/31e70a45-dd8c-42d4-987f-748b7109cd96.jpg The workout is 100 snatches for time, with switching at will or putting the weight down allowed, though switching costs time. The coach says that as you repeat it you want to go faster and heavier, and eventually do 100 of hard style first, rest, then 100 of sport style. He says hard style is rigid, with the spine not moving and maximum power as fast as possible, while the pendulum goes along with the weight, relaxed, and allows thoracic rotation and leaning back. https://stream.kettlebell.monster/hls/31e70a45-dd8c-42d4-987f-748b7109cd96/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1003 JUST SNATCH Common Mistakes https://stream.kettlebell.monster/thumb/67523f55-76b3-4119-bc28-8b461a8f8ee6.jpg In the hard style snatch the coach names using the ankles, saying the shins should stay vertical, and following the weight down, which puts a lot of load on the lower back. He names not regripping, so the bell flops onto the forearm and the skin blisters. In the pendulum swing he names pushing the hips forward forcefully, and not swinging far enough back to get range. He also names using pendulum-style thoracic rotation in the hard style snatch. https://stream.kettlebell.monster/hls/67523f55-76b3-4119-bc28-8b461a8f8ee6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1007 JUST SNATCH Follow-Along Workout https://stream.kettlebell.monster/thumb/95a32d80-9346-4a4e-b3fd-8c6810e6715e.jpg After a one minute countdown, the task is 100 snatches for time with one kettlebell, hard style or sport style. As you repeat it, the coach says to increase the weight, decrease the time, and work toward switching only once, halfway at 50. His time was 04:50, against his aim of under five minutes. He says he was not happy with his technique and needs to work on breathing, and that counting while focusing on technique and breathing is hard, so he suggests having a partner count. https://stream.kettlebell.monster/hls/95a32d80-9346-4a4e-b3fd-8c6810e6715e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1009 KALATHAS Introduction https://stream.kettlebell.monster/thumb/bbeebf25-18c0-4d04-9ca4-5c16c60bf795.jpg The coach says it is the 25th day of training, so they use light weights and take it a bit easier. The flow is pass through, switch, clean, around the body, single arm swing, a flip, half snatch, hang clean, rack, squat. He builds it up by doing the first two exercises, then the second part, covering the grip transition and passing. Mobility work is placed in between, including the Cossack squat, and a bar marks where you can skip it. His partner says flows transfer into reflexes, coordination and hand-eye coordination in real life. https://stream.kettlebell.monster/hls/bbeebf25-18c0-4d04-9ca4-5c16c60bf795/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1013 Kettlebell Flow Amadeus Workout Technique https://stream.kettlebell.monster/thumb/593a9eb1-f5fd-49be-9440-f8595d8001b8.jpg The warm-up is three jumping jacks, two squats and one normal burpee, with no jump and no push-up, as a 4 minute AMRAP. The first flow, for five minutes, is split stance row, hang clean, single arm swing, swing clean and rotational press, switching at will. After two minutes of downward dog into upward dog, the double arm work is a deadlift done with a squat movement, hang clean by the horns, swing, bottoms-up clean and ribbons. The last task is five minutes of single arm hang clean, swing clean and hang switch. The coach says to start slowly and pick up the pace. https://stream.kettlebell.monster/hls/593a9eb1-f5fd-49be-9440-f8595d8001b8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1015 Kettlebell Flow Amadeus Common Mistakes https://stream.kettlebell.monster/thumb/b97ce887-35b8-4d6a-8374-0f790c3e115c.jpg The coach advises filming yourself and comparing it with the technique videos. In the split stance row he names a stance like a reverse lunge, a foot not flat and rowing into the shoulder. In the hang clean he names pausing at the bottom, pulling with the arm and too slow a drive, which leads to a broken wrist grip. In the swing he names casting the weight out and following the kettlebell. In the rotational press he names rotating with the hips, in the deadlift turning it into a hip hinge, and in ribbons using the body instead of the shoulders. https://stream.kettlebell.monster/hls/b97ce887-35b8-4d6a-8374-0f790c3e115c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1014 Kettlebell Flow Amadeus Alternatives and Progressions https://stream.kettlebell.monster/thumb/bf76608d-fb08-4b2a-bc57-0889754466d9.jpg The coach says to practise each exercise several times on one arm and then build up. He starts with the split stance row, then the hang clean, three reps each, and shows an assisted hang clean. Next he adds the swing and the swing clean, then rotational presses, until he has the whole flow on both sides. For the double arm work he builds up deadlift, hang clean, backswing with bottoms-up clean, and ribbons, and gives an alternative to letting go in the air: topple the bell over on the ground and grip it by the horns. https://stream.kettlebell.monster/hls/bf76608d-fb08-4b2a-bc57-0889754466d9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1017 Kettlebell Flow Amadeus Follow-Along Workout https://stream.kettlebell.monster/thumb/18c5c82a-0f08-4659-8c2d-87dd9b56595a.jpg After a one minute countdown, the first task is three jumping jacks, two squats and one burpee for 4 minutes AMRAP. After a 30 second transition comes a 5 minute AMRAP of split stance row, hang clean, single arm swing, clean and rotational press. The coach says you should have checked out the prep work and technique work first, because it is hard to follow along without having seen it. Active recovery sits between the AMRAPs, and the last AMRAP is single arm work. Most of the audio is music. https://stream.kettlebell.monster/hls/18c5c82a-0f08-4659-8c2d-87dd9b56595a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1019 KNOCKOUT Introduction https://stream.kettlebell.monster/thumb/d13295be-6762-4cf0-99ab-9640d751292e.jpg Task one is two jerks, one squat thruster and two CrossFit burpees for 4 minutes AMRAP. Task two is a leg raise with arms overhead into toe touching crunch, then sit-up and alternating cross reach, for one minute each, two rounds. Task three is three jerks, one squat thruster and four CrossFit burpees for 8 minutes AMRAP. Task four repeats task two for three rounds, and task five is a 4 minute AMRAP of double bell jerks. The coach reports an average heart rate of 138, a highest of 175 bpm and 368 calories burned. https://stream.kettlebell.monster/hls/d13295be-6762-4cf0-99ab-9640d751292e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1020 KNOCKOUT Workout Technique https://stream.kettlebell.monster/thumb/da834306-6059-4e8d-9350-50e4d56876f3.jpg The coach describes the jerk as a push press followed by a second dip, with a good rack and the elbows pulled into the ilium so the power goes from the legs into the arms. For the squat thruster he squats deep, thrusts the weight up with the legs as one continuous motion, and does not race with the hips. The core work is a leg raise with arms overhead into a crunch touching the toes, and a sit-up with alternating cross reach, using the arm like a Turkish get-up setup. Task three is three jerks, one thruster and four burpees for 8 minutes. https://stream.kettlebell.monster/hls/da834306-6059-4e8d-9350-50e4d56876f3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1021 KNOCKOUT Common Mistakes https://stream.kettlebell.monster/thumb/dfc3e284-692b-4388-9650-5fd28d7ecc0a.jpg In the jerk the coach names disconnected or flared elbows, which should be pulled down and supported by the midsection, and turning the jerk into a push press. He also names not extending the elbows before standing up, and pulling the weight down to the side from overhead instead of straight into the rack. In the squat thruster he names rounding the back, not engaging the scapula, hips going up first with the shoulders following, and stopping instead of thrusting the weight up with the legs. https://stream.kettlebell.monster/hls/dfc3e284-692b-4388-9650-5fd28d7ecc0a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1022 KNOCKOUT Alternatives And Progressions https://stream.kettlebell.monster/thumb/d6369e19-2b9d-4d88-91c2-1979c7a2a01c.jpg The coach says everything that is double bell can be done with a single bell, one rep of everything on one side, then the other. The alternative to the jerk is the push press, which he says to master first, with the feet staying on the ground. For the squat thruster, if the weight is too heavy for fast movement, slow down and do a squat and press. For the CrossFit burpee, if you are not ready for the push-ups, do a normal burpee first and work up. https://stream.kettlebell.monster/hls/d6369e19-2b9d-4d88-91c2-1979c7a2a01c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1026 KNOCKOUT Follow-Along Workout https://stream.kettlebell.monster/thumb/f2f671f0-0c63-4e40-b0a7-8b2ef6a96457.jpg After a one minute countdown, task one is two double bell jerks, one squat thruster and two CrossFit burpees for 4 minutes AMRAP. Task two is core work, with leg raise with arms overhead into crunch, then sit-up and cross reach, where the coach says to use the arm like a Turkish get-up. Task three is three jerks, one squat thruster and four burpees for 8 minutes. After more core work, the last task is a 4 minute AMRAP of double bell jerks. Much of the audio is music. https://stream.kettlebell.monster/hls/f2f671f0-0c63-4e40-b0a7-8b2ef6a96457/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1028 KORINTHOS Introduction https://stream.kettlebell.monster/thumb/192f55f7-30ba-4af5-8d0d-b3d2852dcb83.jpg The coach describes a joint and mobility workout with double or single kettlebell. Each cycle is racked ankle dorsiflexion for one minute, reverse curtsy, get up and curl into lateral flexion press for one minute per side, 90/90 windmill for 45 seconds per side, bent over row with rotation of the spine for 45 seconds per side, overhead hip circles for 30 seconds each direction, and 30 seconds of rest. That is 7.5 minutes per cycle, six cycles, 45 minutes. The warm-up is jumping jacks, cross knee to elbow, squats, arm circles and ankle circles, for two cycles. https://stream.kettlebell.monster/hls/192f55f7-30ba-4af5-8d0d-b3d2852dcb83/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1029 KORINTHOS Warm-Up Technique https://stream.kettlebell.monster/thumb/369cd5f6-fbfd-439d-80cf-283637f5a513.jpg The first minute is five jumping jacks and three cross knee to elbow each side, using the spine to rotate. The second minute is three squats and two arm circles in each direction, with the coach working on range and pulling the scapula together and down. Then come ankle circles for 30 seconds each side, keeping the ball of the foot on the ground. Two cycles make six minutes, and the coach says to do another cycle if you are not warm, or to do the prep work. https://stream.kettlebell.monster/hls/369cd5f6-fbfd-439d-80cf-283637f5a513/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1030 KORINTHOS Workout Technique https://stream.kettlebell.monster/thumb/0d94c33b-7863-4a04-aed7-38538d743c13.jpg The coach says everything in this workout is advanced and to look at the alternatives. In racked ankle dorsiflexion he drops the knees forward with the hips above the ankles, pressing the feet into the ground, for one minute. The reverse curtsy combo is a curtsy, a negative curl with a gorilla grip and a lateral flexion press, one minute per side. The 90/90 windmill is 45 seconds per side, with only one slow rep, and he says to get the position right before loading. The row with rotation is done from a split stance, and the overhead hip circles are body weight. https://stream.kettlebell.monster/hls/0d94c33b-7863-4a04-aed7-38538d743c13/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1031 KORINTHOS Alternatives and Progressions https://stream.kettlebell.monster/thumb/eadc98b0-80e9-431a-b93c-a15157637377.jpg The coach says the workout is advanced and you may want to use an alternative for a week or months. For racked ankle dorsiflexion he starts with no weight, dropping the knees forward and pushing into the ground. For the reverse curtsy combo he starts with a reverse lunge and the lateral flexion press with no weight, or leaves out or shortens the curl. For the 90/90 windmill he works on the position and hip rotation first, then adds the windmill with no weight. For the bent over row with rotation he starts with no weight, and says the overhead hip circles need no alternative. https://stream.kettlebell.monster/hls/eadc98b0-80e9-431a-b93c-a15157637377/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1034 KORINTHOS Follow-Along Workout https://stream.kettlebell.monster/thumb/2f709119-d438-4f02-bf1a-2069242818ad.jpg After a one minute countdown, the coach says to look at the alternatives and progressions. Each cycle is ankle dorsiflexion with kettlebells racked, reverse curtsy and get up on each side, 90/90 windmill for 45 seconds per side, bent over row with rotation, overhead hip circles for 30 seconds in each direction, and 30 seconds of rest. His cues include keeping the hips above the ankles, using the feet, and resting the elbows on the ilium. He says that if you feel your lower back, the weight is resting on your back and not on your legs. https://stream.kettlebell.monster/hls/2f709119-d438-4f02-bf1a-2069242818ad/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1035 KORONI Introduction https://stream.kettlebell.monster/thumb/00638dd0-b7c3-471d-aa24-9bf6ecda22fb.jpg The coach describes it as mobility under load: slow pause side bends for 30 seconds per side, alternating half halo with shoulder extension, narrow goblet squat, upward into downward dog, slow ribbons into reverse lunge and twist, cat cow in plank for the upper back only, and thoracic rotations holding the bell by the horns base up. Each of these except the side bends is 60 seconds, and there are four rounds. The warm-up is 15 seconds each of jumping jacks, single leg hip circles, full hip circles and Frankenstein kicks, for three rounds. He says slower is harder and the heart rate stays low. https://stream.kettlebell.monster/hls/00638dd0-b7c3-471d-aa24-9bf6ecda22fb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1036 KORONI Warm-up Technique https://stream.kettlebell.monster/thumb/ecbe5a92-c216-4786-9643-c7b3ad7c879a.jpg Each exercise is 15 seconds. The coach starts with jumping jacks, then single leg hip circles in both directions, 15 seconds on each leg, working on range rather than throwing the leg around. Next are full hip circles both ways with the feet wider, pushing the hips left, back, right and front. Then come Frankenstein kicks on both sides, staying upright and starting low and kicking higher as you get warmer. Three rounds take a little over five minutes. https://stream.kettlebell.monster/hls/ecbe5a92-c216-4786-9643-c7b3ad7c879a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1037 KORONI Workout Technique https://stream.kettlebell.monster/thumb/5825c879-7f20-4166-8e4f-bb3dd04bc3f1.jpg The coach does side bends for 30 seconds per side, about two reps, staying in one line. The alternating half halo takes the bell behind the head with shoulder extension. The narrow goblet squat works the front of the shins. He does upward into downward dog, slow ribbons into a reverse lunge and twist, and cat cow from a plank for the upper back only, each for 60 seconds. In the thoracic rotations he holds the bell by the horns and presses the leg into the ground to keep the hip still. Four rounds of seven minutes make 28 minutes. https://stream.kettlebell.monster/hls/5825c879-7f20-4166-8e4f-bb3dd04bc3f1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1038 KORONI Common Mistakes https://stream.kettlebell.monster/thumb/38eb5663-6a71-4a10-8809-403a5132c851.jpg The coach names coming forward in the side bend and going too fast, keeping the kettlebell close to the head in the half halo, rounding the back in the narrow goblet squat, and not extending the arms or squeezing the glutes in the dog poses. He says the knees should come over the toes in the goblet squat. He names rotating with the hips in thoracic rotations. For alternatives he suggests side bends with no weight and shallow range, a wider goblet squat or holding on to something, and cat cow from all fours. https://stream.kettlebell.monster/hls/38eb5663-6a71-4a10-8809-403a5132c851/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1040 KORONI Follow-Along Workout https://stream.kettlebell.monster/thumb/9c473648-1e2c-4485-9842-0aaaf1123bf3.jpg After a one minute countdown, each round starts with side bends for 30 seconds per side, with a pause at the bottom and top. Then come 60 seconds each of alternating half halo with shoulder extension, narrow goblet squat, upward into downward dog, slow ribbons into reverse lunge and twist, cat cow in plank for the upper back only, and thoracic rotations with a horn grip and base up. The coach says everything is slow and controlled, not too heavy, and that if you have to do it fast your weight is probably too heavy. https://stream.kettlebell.monster/hls/9c473648-1e2c-4485-9842-0aaaf1123bf3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1041 NEO-DAY KRATOS Introduction https://stream.kettlebell.monster/thumb/b1006a1d-6376-459b-8baa-01539bc6a7e5.jpg The coach describes single and double kettlebell work with heavy weights. Each round is six chest presses with two kettlebells in 90 seconds, six full hardstyle snatches on each side in 45 seconds, and six strict tricep push-ups in 60 seconds, then two minutes of active recovery. That is six minutes per round, five rounds, 30 minutes. Recovery on odd rounds is hip flexor stretch into hamstring stretch, and on even rounds the lying crossover stretch, held 30 seconds. The warm-up is hip hinge into arm circles, ankle circles, Frankenstein kick into cross knee to elbow and push-ups, for three cycles. https://stream.kettlebell.monster/hls/b1006a1d-6376-459b-8baa-01539bc6a7e5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1042 NEO-DAY KRATOS Warm-Up Technique https://stream.kettlebell.monster/thumb/aff91f71-1448-4ce5-bf0e-46066c1058eb.jpg The warm-up is 30 seconds of hip hinge into arm circles in both directions, with the shins vertical and the scapula pulled together and down. Then come 15 seconds of ankle circles on each side, and 15 seconds on each side of Frankenstein kick into cross knee to elbow, rotating the spine. The last block is 30 seconds of push-ups, and the coach suggests a hybrid or chest push-up since the workout has chest presses, pressing the fingers and thumb into the ground. Three cycles make six minutes, with a fourth if you are not warm. https://stream.kettlebell.monster/hls/aff91f71-1448-4ce5-bf0e-46066c1058eb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1043 NEO-DAY KRATOS Workout Technique https://stream.kettlebell.monster/thumb/fe1a629d-67f4-47a3-a4d1-39e75714530a.jpg The coach says you need heavy weights. In the chest press he inserts the hand at 45 degrees, puts the feet wide, pushes the scapula, lumbar and buttocks into the ground, and activates the lats, taking about 90 seconds for six reps. The snatch is a full hardstyle snatch where the elbow is pulled back to send the weight up, then he drops it with the shoulder back and looks up. The tricep push-ups are strict, focused on elbow extension. Recovery is a hip flexor stretch into hamstring stretch, or a lying crossover stretch. He says to breathe in on the backswing and out on the way up. https://stream.kettlebell.monster/hls/fe1a629d-67f4-47a3-a4d1-39e75714530a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1044 NEO-DAY KRATOS Common Mistakes https://stream.kettlebell.monster/thumb/0bb6cfa7-04d1-4d59-88da-10c0d8bf629a.jpg In the chest press the coach names a broken wrist grip from no good hand insertion, resting the weight on the shoulders so it becomes a tricep press, and fingers not tucked behind the handle. He also names not locking out the arms, not activating the lats, and dropping the weight to the ground. In the hardstyle snatch he names turning it into a sport style snatch, pressing out too high, finishing the swing, not letting go and regripping, and throwing the weight away and following it. In the tricep push-up he names going too wide, sagging, bridging and flared elbows. https://stream.kettlebell.monster/hls/0bb6cfa7-04d1-4d59-88da-10c0d8bf629a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1045 NEO-DAY KRATOS Alternatives and Progressions https://stream.kettlebell.monster/thumb/5b9b581b-2a1a-466e-9a26-0db00dcebf19.jpg For the chest press the coach says to work with one kettlebell or two uneven weights, switching after each round, and that a single kettlebell press is harder because there is more core work. For the hardstyle snatch the alternative is a half hardstyle snatch, which drops into racking, or a hardstyle clean, and he says to progress from the clean to the half snatch to the full snatch. For tricep push-ups he suggests push-ups on the knees, then going down on the knees from the feet, which is the negative part. https://stream.kettlebell.monster/hls/5b9b581b-2a1a-466e-9a26-0db00dcebf19/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1057 KRAVEN Introduction https://stream.kettlebell.monster/thumb/61f99d8c-2713-4a88-856a-b4a39a8d6ae9.jpg The coach describes a cardio and strength workout with a single kettlebell, bought in with 50 CrossFit burpees as the warm-up after the prep work. Each of the 12 rounds is a hip hinge deadlift, pull for grip transition and hammer curl four times, three tricep push-ups, three chest push-ups, a split stance row into standing four times on each side, and four strict presses on each side. He says it takes about 26 to 35 minutes depending on weight and condition, and that curls are neglected exercises that are very functional. https://stream.kettlebell.monster/hls/61f99d8c-2713-4a88-856a-b4a39a8d6ae9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1051 KRAVEN Common Mistakes https://stream.kettlebell.monster/thumb/a668a908-bdd1-4dd1-a195-f0a179e214c3.jpg In the CrossFit burpee the coach names the feet close together, which puts pressure on the knee, and landing too wide because the hips did not come high. In the hip hinge deadlift he names turning it into a squat, not fully extending at the top and the weight too far from the toes or shoulders. He names starting the curl straight after the pull without extending the arms. In the split stance row he names rounding the back and curling. In the strict press he names using the legs or spine, and picking too heavy a weight. https://stream.kettlebell.monster/hls/a668a908-bdd1-4dd1-a195-f0a179e214c3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1052 KRAVEN Alternatives and Progressions https://stream.kettlebell.monster/thumb/78ff6528-01a7-43db-8743-60aeeca37df2.jpg For the CrossFit burpee the coach offers a normal burpee, walking it out into plank, or adding a jump. If you cannot deadlift with a straight back, he suggests pulling the knees forward and turning it into a squat. For tricep push-ups he suggests negatives off the knees, then in full plank. For chest push-ups he suggests going out wider a little at a time. If standing up from the split stance row is hard, he suggests putting the kettlebell down and standing, and for a fatigued shoulder he says a push press is fine. https://stream.kettlebell.monster/hls/78ff6528-01a7-43db-8743-60aeeca37df2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1055 KRAVEN Follow Along Workout https://stream.kettlebell.monster/thumb/df1d3a83-c8d4-4b38-a7d8-124f5dae7ef4.jpg After a one minute countdown, the buy-in is 50 CrossFit burpees, which is also the warm-up, though the coach says one participant will do 40. Each round is a hip hinge deadlift and pull for grip transition into hammer curl four times, three tricep push-ups, three chest push-ups, four split stance rows into standing on each side, and four strict presses on each side. There are 12 rounds. Most of the audio is music. https://stream.kettlebell.monster/hls/df1d3a83-c8d4-4b38-a7d8-124f5dae7ef4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1066 KRIONAS Introduction https://stream.kettlebell.monster/thumb/b65c4cce-0613-4fe9-b630-ac7d13cf3f97.jpg The workout is blocks of three minutes of high intensity and one minute of rest. Task one is clean and strict press, switching at will, as a 3 minute AMRAP, and task two is full snatch or the alternatives for 3 minutes. Task three repeats tasks one and two, and task four repeats them for two minutes each with an increased weight, all in 19 minutes. The score multiplies the rounds from tasks one to three by the weight, and the total rounds of task four by its weight, then multiplies those two numbers together. The coach reports a maximum heart rate of 172, an average of 142 and 337 calories burned. https://stream.kettlebell.monster/hls/b65c4cce-0613-4fe9-b630-ac7d13cf3f97/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1068 KRIONAS Warm-Up Technique https://stream.kettlebell.monster/thumb/3bba620c-0b24-4212-a66b-78d24304390e.jpg The first part is single leg hip circle, cross knee to elbow and Frankenstein kick, then hip hinge with arms overhead and alternating thoracic rotation, then squat, cross knee to elbow and hamstring curl, each done on both sides for two times, for six cycles. The second part is hip circles both ways, ankle circles five each side with the ball of the foot on the ground, and arm circles forward and backward two times, for four cycles. In the hip hinge the coach keeps the shins vertical and slides his hands across the shins. https://stream.kettlebell.monster/hls/3bba620c-0b24-4212-a66b-78d24304390e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1069 KRIONAS Workout-Technique https://stream.kettlebell.monster/thumb/d47f613f-4b3d-4d36-92f3-c7e801b5a1bb.jpg The coach defines a clean as the weight going below the hips and being pulled up explosively into racking, with the legs doing the pull. He shows a hip hinge clean, which is faster and more tiring, and a pendulum clean, which preserves energy, and advises starting at a slower pace and sprinting at the end of the 3 minutes. The rack should give a 45 degree angle with a straight wrist, and the strict press is done with everything tense. For the full snatch he says to lean back and bring the shoulder back on the drop, and that task four repeats both tasks for two minutes each at a higher weight. https://stream.kettlebell.monster/hls/d47f613f-4b3d-4d36-92f3-c7e801b5a1bb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1072 KRIONAS Common Mistakes https://stream.kettlebell.monster/thumb/caf052c8-827f-4d29-be60-2f39d6db2f32.jpg In the clean the coach names holding the handle tight so the bell bangs the forearm, casting the weight out when dropping, no grip transition, and a broken wrist grip. He says to get the weight high enough with the swing that you can let go, and not to pull it up with the arm as a high pull. In the strict press he names using a push press, using the ankles, hips or spine, and says the cause is a weight that is too heavy or needing a rest. He says the same mistakes apply in the full snatch. https://stream.kettlebell.monster/hls/caf052c8-827f-4d29-be60-2f39d6db2f32/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1071 KRIONAS Alternatives and Progressions https://stream.kettlebell.monster/thumb/aa551c2b-607c-4e9e-ae17-fcd0a533c283.jpg The coach says to pick a weight you can strict press, and if you cannot, the alternative is a clean and push press, or a clean and jerk if the weight is really too heavy. Another alternative for the single arm clean is to use a double arm clean. For the full snatch he gives the half snatch, where you snatch up and drop into racking, and before that a clean and push press. He says to perfect the clean because everything that happens in the clean happens in the snatch, but higher. https://stream.kettlebell.monster/hls/aa551c2b-607c-4e9e-ae17-fcd0a533c283/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1075 KRIONAS Follow-Along Workout https://stream.kettlebell.monster/thumb/7f9d4bba-d677-4e89-90ef-6177025390df.jpg After a one minute countdown, task one is clean and strict press with a single kettlebell for 3 minutes AMRAP, then one minute rest. Task two is full snatch or the alternatives for 3 minutes AMRAP and one minute rest. Both are repeated, and then done again for two minutes each. The coach says you can switch at will and put the weight down. He and his partner read out their rep counts at the end, and he says to post your score. Much of the audio is music. https://stream.kettlebell.monster/hls/7f9d4bba-d677-4e89-90ef-6177025390df/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1077 KRITON Introduction https://stream.kettlebell.monster/thumb/012378c7-b502-4eb2-aaef-7ac28283a99b.jpg The warm-up is a squat with knee to elbow and arms overhead for one minute, then Frankenstein kick, thoracic rotation and hip hinge for 30 seconds per side, for three cycles. Each block is a hardstyle clean, power press overhead, reverse lunge down phase only, kneeling bent press, stand up with the weight overhead, rack and back to dead, in 45 seconds, done twice on each side for three minutes. Then one minute of ribbons into wrist curl with a lighter weight and one minute of alternating bodyweight windmill. Six blocks make 30 minutes. https://stream.kettlebell.monster/hls/012378c7-b502-4eb2-aaef-7ac28283a99b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1078 KRITON Warm-Up Technique https://stream.kettlebell.monster/thumb/54f1b39d-773c-4aeb-bd58-307788a80168.jpg The first minute is a combo squat: squat with the ankles, knees and hips bending together, then rotate at the thoracic spine to bring the knee to the elbow, arms overhead and clap, then the other side. The next 30 seconds are Frankenstein kick, thoracic rotation into the side of the kick, and hip hinge, then the same on the other side, with the legs firm so the hips do not move. Three cycles make six minutes. The coach says to add jumping jacks or burpees if you are not warm. https://stream.kettlebell.monster/hls/54f1b39d-773c-4aeb-bd58-307788a80168/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1079 KRITON Workout Technique https://stream.kettlebell.monster/thumb/1110c66c-17ba-47d9-8b99-214e0ab3efb5.jpg The coach uses one heavy kettlebell and stresses creating tension throughout the body and breathing out through a small opening to build it. He does a hardstyle clean once, a power press done fast, an overhead reverse lunge down phase only, and a kneeling bent press, where he keeps pulling the elbow down with the lat rather than pressing. This takes 45 seconds, two times on each side. Then one minute of ribbons into wrist curl with a lighter weight, and one minute of alternating bodyweight windmill, six rounds in all. https://stream.kettlebell.monster/hls/1110c66c-17ba-47d9-8b99-214e0ab3efb5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1080 KRITON Common Mistakes https://stream.kettlebell.monster/thumb/336204b3-23d0-474b-8584-345c0dd98852.jpg The coach goes through the exercises one by one. For the hardstyle clean he names no hip hinge and not pulling back far enough as mistakes, and gives the key as hook grip, pull back, pull up. For the power press and kneeling bent press he names too heavy a weight and pressing too slowly, and says the bent press is a pull down, not a press. He also covers the reverse lunge, ribbons into wrist curl, and the alternating bodyweight windmill, where he says to keep the back leg vertical. https://stream.kettlebell.monster/hls/336204b3-23d0-474b-8584-345c0dd98852/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1084 LAVA Introduction https://stream.kettlebell.monster/thumb/262b3cf3-2391-4675-9937-20ecd76c9de2.jpg The warm-up is two minutes of cross knee to elbow, Frankenstein kicks and jumping jacks, two minutes of pike squat into alternating windmill, and two minutes of alternating clean and jerk with a light kettlebell. Task one is clean and jerk into squat on the same side for three and a half minutes AMRAP, then 30 seconds to transition. Task two is six hammer curls and one alternating windmill per minute for four minutes. This is done on both sides for two cycles, 32 minutes in total. Scoring is full rounds multiplied by the kettlebell weight, using the same weight for all tasks. https://stream.kettlebell.monster/hls/262b3cf3-2391-4675-9937-20ecd76c9de2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1085 LAVA Workout Technique https://stream.kettlebell.monster/thumb/e9b989e2-f2d1-40b6-9830-b27c442ed82f.jpg The warm-up covers cross knee to elbow, Frankenstein kicks, jumping jacks, and pike squat into alternating windmill, with the coach pivoting to keep the knees safe. For the clean and jerk into squat he pulls the elbow down in the rack to connect for the jerk, then squats in the rack and repeats on the same side for three and a half minutes. He uses a 16 for the workout and a 12 for the light alternating clean and jerk. Each minute has six hammer curls, about 40 seconds, then one alternating windmill, about 10 seconds, and he calls it active recovery. https://stream.kettlebell.monster/hls/e9b989e2-f2d1-40b6-9830-b27c442ed82f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1088 LEGENDARY Introduction https://stream.kettlebell.monster/thumb/de4daca9-5e12-4074-b0d8-d431a1a583cc.jpg The workout has four tasks repeated for eight rounds of four minutes, 32 minutes in all. Task one is two heavy clean and squats, one rep every 30 seconds. Task two is side bends, 30 seconds each side. Task three is 30 seconds of Jefferson curl into scapula adduction. Task four is 45 seconds of stretching on each side. Scoring is the total weight moved, and only the squats count. The warm-up is squat, external hip rotation, hamstring curl and hip hinge for three rounds, then 15 jumping jacks and three alternating cross knee to elbow, for three cycles of about six minutes. https://stream.kettlebell.monster/hls/de4daca9-5e12-4074-b0d8-d431a1a583cc/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1089 LEGENDARY Warm-Up Technique https://stream.kettlebell.monster/thumb/3c6cc976-0cf7-49bc-9ba9-d761f76e57fa.jpg The coach starts with the squat: feet just outside the hips and screwed out for external hip rotation, break at three joints, keep the shoulders high and the feet flat. Then come external hip rotation on each side, a hamstring curl, and a hip hinge with vertical shins, for three rounds. After that come 15 jumping jacks and three alternating cross knee to elbow, for two rounds. The whole warm-up is done for three cycles. He says that if it takes less than four minutes, make it four cycles or add some burpees. https://stream.kettlebell.monster/hls/3c6cc976-0cf7-49bc-9ba9-d761f76e57fa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1090 LEGENDARY Workout Technique https://stream.kettlebell.monster/thumb/06b030f6-c3e9-4205-8bb1-a4a7ad901db4.jpg Each minute has two heavy clean and squats, one every 30 seconds. The coach shows a goblet squat clean for beginners, the hardstyle clean, and the easier pendulum clean, also called the sport style clean. He then covers 30 seconds of side bends on each side with a finger to the ear, 30 seconds of Jefferson curl into scapular adduction, and 45 seconds of stretching each side, quads in one round and hamstrings in the next. Eight rounds make 32 minutes with only 16 squats. Scoring is the total weight moved, and only the squats count. https://stream.kettlebell.monster/hls/06b030f6-c3e9-4205-8bb1-a4a7ad901db4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1092 LEGENDARY Common Mistakes https://stream.kettlebell.monster/thumb/252fa11c-4230-458e-a1c2-bda7394807ca.jpg For the clean, the coach names holding the handle tight with no grip transition, which causes the bell to bang the forearms, and throwing or flipping the bell on the way down. He mentions the assisted dead clean drill. For the squat he names a round back, looking down, knees caving in, heels coming off the ground, going deeper than you are ready for, and leading with the shoulders instead of the hips. For the side bend he names coming to the front and chin to chest. https://stream.kettlebell.monster/hls/252fa11c-4230-458e-a1c2-bda7394807ca/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1091 LEGENDARY Alternatives and Progressions https://stream.kettlebell.monster/thumb/59207675-6b64-4e00-8cd1-ecd7d07a62e1.jpg The video discusses various alternatives and progressions for kettlebell training, starting with the fundamental bodyweight squat and its significance in establishing a solid foundation. It advises against loading a squat until perfect form is achieved, stressing the importance of flexibility and strength to avoid injury. The presenter suggests using single kettlebell variations like the clean and curl squat for heavier weights, while also highlighting the Jefferson curl for spinal mobility. Emphasis is placed on starting with light weights and gradually progressing to heavier loads as one's strength and flexibility improve. Overall, the video offers practical tips for safe and effective kettlebell training, urging viewers to focus on technique before increasing weights. https://stream.kettlebell.monster/hls/59207675-6b64-4e00-8cd1-ecd7d07a62e1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1096 LEGENDARY Follow-Along Workout https://stream.kettlebell.monster/thumb/76d2f1b7-60f5-448e-9bee-ed28bada9cde.jpg Each round has a clean and squat every 30 seconds for two reps, 30 seconds of side bends on each side, 30 seconds of Jefferson curl into scapula adduction, and 45 seconds of stretching on each side. The coach reminds viewers that only the squats count for reps. He starts with a 36 and a 32, then drops to a 32 and a 28, and later to a 28 and a 24. Afterwards he says his form was starting to waver and the weight was too heavy, so he dropped it. https://stream.kettlebell.monster/hls/76d2f1b7-60f5-448e-9bee-ed28bada9cde/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1097 LEGION Introduction https://stream.kettlebell.monster/thumb/f57992a4-7216-4593-b094-7323831b6882.jpg The warm-up is four burpees, three hip circles each side and two runner's lunges into arms overhead for two minutes, then squat into stiff-legged hip hinge with arms overhead for one minute, for two cycles. Task one is single kettlebell hang clean, swing clean and two jerks, 10 minutes AMRAP. Task two is 10 minutes of mobility work, and task three is single kettlebell snatch into overhead squat for six minutes AMRAP. Task four is double kettlebell burpee into squat deadlift for six minutes AMRAP. Scoring is rounds times weight, with the same weight in tasks one and three. https://stream.kettlebell.monster/hls/f57992a4-7216-4593-b094-7323831b6882/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1099 LEGION Warm-Up Technique https://stream.kettlebell.monster/thumb/8250c745-fed4-46fd-8288-9e86d712b02d.jpg The coach does four burpees, then three hip circles on each side, keeping the ankles still and drawing a circle with the knee. Next are two runner's lunges with a twist into arms overhead on each side, which he describes as thoracic work. The last part is a squat into a stiff-legged hip hinge and arms overhead, repeated for one minute. The first part takes two minutes, the second one minute, and two cycles make a six-minute warm-up. https://stream.kettlebell.monster/hls/8250c745-fed4-46fd-8288-9e86d712b02d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1100 LEGION Workout Technique https://stream.kettlebell.monster/thumb/e9e1f7bb-82f6-479f-8807-6ec440cf66f4.jpg Task one is a 10 minute AMRAP of hang clean, swing clean and two jerks; the hang clean is a squat movement and the swing clean is a hip hinge movement. Task two is 10 minutes of mobility work with a light weight: alternating ribbons into twist, wrist curl into stiff-legged deadlift twice, then alternating windmill. Task three is a six minute AMRAP of snatch into overhead squat with the task one weight. Task four is a six minute AMRAP of double bell burpee into squat deadlift. The coach scores rounds times weight and gives 3416 kilos as his total. https://stream.kettlebell.monster/hls/e9e1f7bb-82f6-479f-8807-6ec440cf66f4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1102 LEGION Common Mistakes https://stream.kettlebell.monster/thumb/da8cbb90-f79c-4cb0-802f-448309943b2c.jpg For the hang clean the coach names dropping the weight away from the body, and for the swing clean casting it out and holding the handle tight, which gives a broken wrist grip and friction. For the jerk he names a bent elbow at lockout. In the twist he names twisting at the hips instead of the spine. For the overhead squat he says to check against the wall first and to leave your ego at the door. For the double bell burpee he names turning it into a sprawl and a conventional deadlift. https://stream.kettlebell.monster/hls/da8cbb90-f79c-4cb0-802f-448309943b2c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1101 LEGION Alternatives and Progressions https://stream.kettlebell.monster/thumb/b708ab87-6a8d-4072-9042-c8ed936f3a2a.jpg The coach says to master the push press first as the progression to the jerk. For the wrist curl with a heavy weight he lets the bell drop and swings it back up, and for the stiff-legged deadlift he says you can bend the knees. The windmill can be a quarter windmill, or with a hand on the knee. The snatch can be replaced by a clean and push press, clean and jerk or half snatch, and the overhead squat by an overhead reverse lunge. Without competition bells he steps to the side for the burpee. https://stream.kettlebell.monster/hls/b708ab87-6a8d-4072-9042-c8ed936f3a2a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1106 LEGION Follow Along Workout https://stream.kettlebell.monster/thumb/fc02cfac-2e04-42d6-a6d4-38a3c2d01085.jpg Task one is hang clean, swing clean and two jerks, a 10 minute AMRAP with one kettlebell. After it there is one minute to rest or transition into task two, which is mobility work starting with alternating ribbons into twist. The coach says to use the mobility time to get ready for the overhead squat. Task three is snatch into overhead squat with the same weight as task one. https://stream.kettlebell.monster/hls/fc02cfac-2e04-42d6-a6d4-38a3c2d01085/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1108 LIGHTNING Introduction https://stream.kettlebell.monster/thumb/784056fa-635a-428d-b76d-dc575e2e3842.jpg The workout is 200 alternating full snatches with a lightweight, and the coach uses a 16. Putting the weight down costs 10 burpees. He says it can be done in under 18 minutes and is followed by a long cool down. He calls it steady state cardio at the level of zone two training, and says alternating lets him work on inconsistencies between sides. The warm-up is five squats into arms overhead, five hip hinge into arms overhead, five jumping jacks and five cross knee to elbow on each side, for six rounds of about six minutes. https://stream.kettlebell.monster/hls/784056fa-635a-428d-b76d-dc575e2e3842/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1110 LIGHTNING Warm-Up Technique https://stream.kettlebell.monster/thumb/c5f1ceca-183b-411e-98e8-09fdefa3188a.jpg The coach does five squats touching the ground then reaching arms overhead, working the shoulders and thoracic spine. Next are five hip hinges into arms overhead, with legs a bit stiffer and heels pressed down. Then come five jumping jacks and five cross knee to elbow on each side, working thoracic rotation. He does six rounds, about six minutes, and says you can do eight or add burpees at the end. https://stream.kettlebell.monster/hls/c5f1ceca-183b-411e-98e8-09fdefa3188a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1109 LIGHTNING Workout Technique https://stream.kettlebell.monster/thumb/f72a1dcb-3955-49c7-90fe-ea5edf304b75.jpg The 200 snatches alternate sides with a swing and switch between reps, and the coach says any snatch style is allowed. A full snatch means dropping from overhead into the next rep. He uses a pendulum swing style snatch with a 16. On the drop he brings the shoulder back, keeps the bell close, then regrips into hook grip to take control and avoid a jerk. Putting the weight down, even to change weight, costs 10 CrossFit burpees. He also stresses finding a way to keep track of the rep count. https://stream.kettlebell.monster/hls/f72a1dcb-3955-49c7-90fe-ea5edf304b75/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1111 LIGHTNING Common Mistakes https://stream.kettlebell.monster/thumb/585027c7-6413-44f7-88bb-c04162e96a96.jpg The coach names throwing the weight away on the drop, with the shoulder following it, as the most common snatch mistake. Others are not going deep or back with the pendulum swing snatch, holding the handle tight, not mastering the clean first, and not extending the hips with the switch. He also names not fixating for a split second overhead. He says that in competition a rep without fixation is a no rep. https://stream.kettlebell.monster/hls/585027c7-6413-44f7-88bb-c04162e96a96/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1112 LIGHTNING Alternatives and Progressions https://stream.kettlebell.monster/thumb/b759bd82-24bf-4acc-8cce-c872248d23ae.jpg The coach lists the progression in order. Start with clean and press, or clean, switch and press, which he says is best when working on the overhead position. Next is clean and push press with a switch. The next phase is the half snatch, snatching overhead and dropping into the rack, then switching. After that you are ready for the full snatch. https://stream.kettlebell.monster/hls/b759bd82-24bf-4acc-8cce-c872248d23ae/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1116 LIGHTNING Follow-Along Workout https://stream.kettlebell.monster/thumb/ff9fee49-6cfd-488b-bbaa-c01308069add.jpg The video starts with a one minute countdown and the exercise is full snatch switch. Afterwards the coach says the heart rate stayed low, like a jog, and compares it to zone 2 training. He says alternating lets him notice differences between sides, and on his left he inserted too high, and inserting earlier gave better fixation. He adds that you need to take control of the weight every time and iron out jerks on the drop and banging at the top. https://stream.kettlebell.monster/hls/ff9fee49-6cfd-488b-bbaa-c01308069add/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1119 MADNESS Workout Technique https://stream.kettlebell.monster/thumb/6eb8d6ce-fc9f-44a0-a7c6-65dccc245ed1.jpg The coach covers four double arm hardstyle swings: hinge, activate the lats, pull back, insert and direct the weight to the back to avoid bobbing, then extend the hips and then the knees. He breathes out through a tiny hole in the teeth. Two CrossFit burpees or one alternating reverse lunge follow, and the active recovery is a deep runner's lunge into thoracic rotation, downward dog, supine spinal twist, and bridge into sit up and reach. Changing weight means the total is multiplied by 0.8, so 20% is deducted. https://stream.kettlebell.monster/hls/6eb8d6ce-fc9f-44a0-a7c6-65dccc245ed1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1121 MADNESS Alternatives and Progressions https://stream.kettlebell.monster/thumb/ca865b3a-8dcb-45f1-acc4-0a4893f8e3a4.jpg The coach says there is no alternative for the double arm swing, but you can use your own style instead of hardstyle. He suggests a jump burpee in place of the CrossFit burpee, which takes out the push-up: come into a plank, jump back, plank, jump in and come up. For the alternating reverse lunge, with knee trouble or an injury, he offers two squats instead, or a half lunge or quarter lunge with less range. https://stream.kettlebell.monster/hls/ca865b3a-8dcb-45f1-acc4-0a4893f8e3a4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1125 MAHAVIS Introduction https://stream.kettlebell.monster/thumb/a40f84b4-72ff-43fe-a0ec-ed7edea58aef.jpg Each round has 20 seconds of racked squat after one clean, 40 seconds of half snatch and 60 seconds of bent over rows, then three minutes of active recovery. The recovery is two 90/90 windmills on each side and two kneeling lunges with arms overhead into a runner's lunge on each side, repeated. Six rounds of five minutes make 30 minutes. The warm-up is five single leg hip circles, five Frankenstein kicks and two squats on each side, then five alternating thoracic rotations, five hip hinges into arms overhead and five scarecrows, six rounds. https://stream.kettlebell.monster/hls/a40f84b4-72ff-43fe-a0ec-ed7edea58aef/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1126 MAHAVIS Warm-up Technique https://stream.kettlebell.monster/thumb/6ca2219c-f856-4061-866e-58190c303e9d.jpg The coach does five single leg hip circles, five Frankenstein kicks, and two squats with feet outside hip width and toes out, then the same on the other side. Next are five alternating thoracic rotations without shifting the hips, five hip hinges into arms overhead with vertical shins, and five scarecrows for internal and external rotation of the shoulder. All of this is repeated for six rounds. https://stream.kettlebell.monster/hls/6ca2219c-f856-4061-866e-58190c303e9d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1127 MAHAVIS Workout Technique https://stream.kettlebell.monster/thumb/ec6c7393-88cf-44e3-9e34-b9968acc2d2e.jpg The coach cleans the bells once for 20 seconds of rack squats and says to keep the weight up. For the 40 seconds of half snatch he pauses a split second at the top for fixation and notes a pendulum version is easier than the hip hinge version. The 60 seconds of bent over row has a wide-feet version, easier, and a feet-together version, harder. He says to stop before feeling it in the lower back. The three minutes of recovery are 90/90 windmills and kneeling lunges with arms overhead into a runner's lunge. https://stream.kettlebell.monster/hls/ec6c7393-88cf-44e3-9e34-b9968acc2d2e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1128 MAHAVIS Common Mistakes https://stream.kettlebell.monster/thumb/a56a394b-1256-450c-b129-0eb47d5a9533.jpg For the racked squat the coach names elbows out and disconnected from the body, hinging instead of using the ankles, knees buckling in, lifting the heels to create range, and not extending the hips fully. For the half snatch he names too little leg power, so the bells flop and bang the wrist, and lowering the weight to the side or following it down. For the bent over row he names rounding the back and rowing into the shoulders instead of the hips. https://stream.kettlebell.monster/hls/a56a394b-1256-450c-b129-0eb47d5a9533/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1129 MAHAVIS Alternatives And Progressions https://stream.kettlebell.monster/thumb/2ca5fa5b-5cb2-4a4f-8b2c-b6c494ef30a9.jpg For double kettlebell racked squats the coach suggests a single kettlebell. If you are not snatching yet, he suggests clean and push press. The row also uses one bell, staying on one side, and you do the other side in the next round, as there are six rounds. He calls the 90/90 windmill quite advanced. His alternative is to put the hand down and work on the position, or keep an arm up, taking your time, and to make sure you feel no pain anywhere. https://stream.kettlebell.monster/hls/2ca5fa5b-5cb2-4a4f-8b2c-b6c494ef30a9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1132 MAHAVIS Follow-Along Workout https://stream.kettlebell.monster/thumb/40c5d831-a884-4336-8f84-d9ac5bfeb304.jpg The countdown is one minute. The coach says to work with double kettlebell or alternatives. Each round is 20 seconds of racked squats, keeping the weight up after one clean, 40 seconds of half snatch, and 60 seconds of bent over rows for as many reps as possible. The active recovery starts with nice and slow 90/90 windmills, and there is a 30 second gap to get ready for the next round. The coach says to put the weight down if you need to. https://stream.kettlebell.monster/hls/40c5d831-a884-4336-8f84-d9ac5bfeb304/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1134 MARCUS Introduction https://stream.kettlebell.monster/thumb/9eebf1ce-5f3a-45b1-87a9-2a4bb36658e7.jpg Every 30 seconds for 12 minutes you do one combo with a weight around 75 to 85% of your one rep max strict press: hip hinge deadlift, hang clean, shoulder press, overhead reverse lunge, bent over row and hang lift. It is done on one side, then the other, which is one minute. The finisher is 40 alternating dead rows then 20 alternating shoulder presses for time. Scoring is reps multiplied by the kettlebell weight used. The warm-up is six minutes, with side lunges, Frankenstein kicks and push-ups, then cross knee to elbow, arm circles and hip circles. https://stream.kettlebell.monster/hls/9eebf1ce-5f3a-45b1-87a9-2a4bb36658e7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1135 MARCUS Warm-Up Technique https://stream.kettlebell.monster/thumb/5cddabda-a6cc-432d-ab63-1f555cf36afb.jpg The first block is 20 seconds each of alternating side lunges, alternating Frankenstein kicks and push-ups, for three rounds. The coach says to keep the knee aligned and pain free, and to keep the core, hips and scapula tight in the push-ups. The second block is 10 seconds each of cross knee to elbow on each side, arm circles in one direction then the other, and hip circles in each direction, also for three rounds. Together this is six minutes. https://stream.kettlebell.monster/hls/5cddabda-a6cc-432d-ab63-1f555cf36afb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1136 MARCUS Workout Technique https://stream.kettlebell.monster/thumb/7e817d0d-ac18-4b31-9444-d0d71869aaa6.jpg The coach uses a single heavy kettlebell, 75 to 85% of the one rep max strict press. The combo is a hip hinge deadlift, hang clean, shoulder press, overhead reverse lunge with a gentle knee tap, bent over row and hang lift, in 30 seconds on each side, 12 rounds. He says to go slowly and stay under tension, because it is for strength. The finisher is 40 alternating dead rows and 20 alternating strict presses for time. Scoring is reps times the weight used, adding up the reps done with each weight. https://stream.kettlebell.monster/hls/7e817d0d-ac18-4b31-9444-d0d71869aaa6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1137 MARCUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/c0dd0f77-1265-4e68-866f-60ce7a8d56d1.jpg If the hang clean is a problem, the coach suggests deadlifting the weight up, putting it down, stepping back and cleaning it with a swing. If you cannot strict press the weight, get a lighter one, or push press it. For the overhead reverse lunge, rack the weight instead, or go halfway down without touching. For the bent over row, row on the outside, or step out and row there and then come back in. https://stream.kettlebell.monster/hls/c0dd0f77-1265-4e68-866f-60ce7a8d56d1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1140 MARCUS Follow-Along Workout https://stream.kettlebell.monster/thumb/2feff79c-d1b5-4739-9e2e-e9df9fd6dac7.jpg The countdown is one minute. The combo is a hip hinge deadlift, hang clean, shoulder press, overhead reverse lunge into the rack, bent over row and hang lift to the ground. It is done for 30 seconds on one side then 30 seconds on the other, 12 times. The finisher is 40 alternating dead rows and 20 alternating shoulder presses for time. Afterwards the coach says it was tougher than he thought. https://stream.kettlebell.monster/hls/2feff79c-d1b5-4739-9e2e-e9df9fd6dac7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1142 MAYHEM Workout Technique https://stream.kettlebell.monster/thumb/d3faf4d7-f1a6-4b67-ab74-c4613bc3402f.jpg The first task is five bodyweight squats, five jumping jacks and five CrossFit burpees for eight rounds with a five minute time cap. Then come one minute AMRAPs: double kettlebell racked squat, then strict press, one minute rest and repeat; dead curl reverse squat, then alternating strict press, one minute rest and repeat; squat deadlift, then push press, one minute rest and repeat. The coach covers squat stance, the three joints, the clean and rack, and keeping the elbows down in the rack. https://stream.kettlebell.monster/hls/d3faf4d7-f1a6-4b67-ab74-c4613bc3402f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1143 MAYHEM Common Mistakes https://stream.kettlebell.monster/thumb/3bc0721a-8882-4539-b148-9689c4ce351a.jpg For the racked squat the coach names knees caving in, heels leaving the ground, going too wide, a round back, and the shoulders going down first. For the strict press he names not locking out and dropping the weight from overhead. In the alternating press he says to wait until one bell is down, not a seesaw press. In the squat deadlift he names turning it into a hip hinge and bouncing. In the push press he names turning it into a jerk and disconnected elbows. https://stream.kettlebell.monster/hls/3bc0721a-8882-4539-b148-9689c4ce351a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1144 MAYHEM Alternatives and Progressions https://stream.kettlebell.monster/thumb/ff7f9700-30b3-4672-96ab-1805afb5ddf2.jpg For double kettlebell racked squats the coach suggests a single kettlebell goblet squat, or racking it with interlaced fingers, or a shallower squat such as a quarter squat. For the strict press he suggests one side per round, or keeping one bell racked and alternating. The dead curl reverse squat can use one kettlebell. The squat deadlift is done with a single kettlebell, and the push press with one bell, switching at 30 seconds or the next round. https://stream.kettlebell.monster/hls/ff7f9700-30b3-4672-96ab-1805afb5ddf2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1147 MAYHEM Follow-Along Workout https://stream.kettlebell.monster/thumb/be67d464-d5fe-414e-83c7-b90f5e671fac.jpg The countdown is one minute. The opening block is eight rounds within a five minute time cap of five bodyweight squats, five jumping jacks and five CrossFit burpees. Then come one minute AMRAPs with double kettlebells: racked squat, then strict press; dead curl reverse squat, then alternating strict press; squat deadlift, then push press. The coach's tip for counting reps is to film yourself, shout the count at the end of the set, and note it when you look back. https://stream.kettlebell.monster/hls/be67d464-d5fe-414e-83c7-b90f5e671fac/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1797 Meridium Introduction https://stream.kettlebell.monster/thumb/42bb5260-0bef-40eb-ae98-76f88f906ed2.jpg The coach says task one is a combo of a single snatch, a squat into a press into a hang clean, followed by four jumping jacks and four cross mountain climbers, for eight minutes AMRAP. Task two is six minutes of active recovery and mobility work. Task three is the same as task one for 10 minutes. The warm-up is a squat, arms overhead and alternating hip circles for two minutes, then four double arm swings and two halos for two minutes. Score is rounds times weight, and he counts only full rounds. https://stream.kettlebell.monster/hls/42bb5260-0bef-40eb-ae98-76f88f906ed2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1798 Meridium Warm-Up Technique https://stream.kettlebell.monster/thumb/9c2240fc-e264-4c6c-8976-dbc986674848.jpg The coach shows a squat with feet outside hip width, with arms raised overhead at the front, then alternating hip circles on one leg, contracting the glutes so the hip does not drop, for two minutes. Then four double arm swings with a light kettlebell, a 12 for him, then a clean by directing the base up and grabbing the horns, and two ribbons. All of this is for two minutes. He says if you skip the prep work, do two rounds, for about six minutes. https://stream.kettlebell.monster/hls/9c2240fc-e264-4c6c-8976-dbc986674848/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1799 Meridium Workout Technique https://stream.kettlebell.monster/thumb/a70ce84a-0f60-45d6-b330-bc5fedfc9b6c.jpg The coach breaks down the combo, starting with the double bell snatch from dead, pulling back so the arms connect, pulling the weight out with the legs and inserting the hands at the top. Then a rack squat, a strict press after pausing so there is no squat momentum, and a hang clean. After that come four jumping jacks and four cross mountain climbers, one round. This is an eight minute AMRAP, then six minutes of active recovery, then a 10 minute AMRAP repeating task one. https://stream.kettlebell.monster/hls/a70ce84a-0f60-45d6-b330-bc5fedfc9b6c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1800 Meridium Common Mistakes https://stream.kettlebell.monster/thumb/9bcab530-06c6-420e-9c4f-bdc569f3e118.jpg For the double bell snatch the coach names overreaching or being too close to pull back, a round back, too little leg power so the shoulders must raise the weight, and elbows out in the drop. For the rack squat he names going down with the chest like a hip hinge and hips rising first. For the press he names turning it into a squat thruster. For the hang clean he names dropping the bell away from you, and pausing at the bottom before pulling up. https://stream.kettlebell.monster/hls/9bcab530-06c6-420e-9c4f-bdc569f3e118/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1801 Meridium Alternatives and Progressions https://stream.kettlebell.monster/thumb/f6288aa3-3d43-4f28-9296-e826ac70f652.jpg The coach shows the whole combo with a single bell, switching sides on the next round. For the snatch he gives a clean and push press, saying the clean is the same as the snatch but lower. He gives no alternative for the squat. For the press he says to lower the weight or rest, or use a push press if there is no lighter weight. For the hang clean the alternative is a swing clean, which uses a hip hinge and more of the posterior chain, whereas the hang clean uses the quads. https://stream.kettlebell.monster/hls/f6288aa3-3d43-4f28-9296-e826ac70f652/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1149 MORDAX Introduction https://stream.kettlebell.monster/thumb/9c3bcbb4-8e4c-4165-a233-63bac9bfe79d.jpg The combo is a double kettlebell dead start clean, squat thruster, half snatch and hang clean, then the weights go down for two CrossFit burpees. It is a 12 minute AMRAP, and scoring is rounds times weight. The weight can be switched on a new round, as long as you track the rounds at each weight. The warm-up is a squat, alternating cross knee to elbow and alternating single leg hip circle with arms overhead for one minute, hip hinge into alternating thoracic rotation for 30 seconds, scarecrows for 15 seconds and offset shoulder rolls for 15 seconds, three cycles. https://stream.kettlebell.monster/hls/9c3bcbb4-8e4c-4165-a233-63bac9bfe79d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1151 MORDAX Warm-Up Technique https://stream.kettlebell.monster/thumb/3da8aee9-41b9-4691-b76b-5ade577ea51a.jpg The coach starts with a squat with feet outside the hips, then alternating cross knee to elbow and alternating single leg hip circles with arms overhead, together for one minute. Next is a hip hinge into alternating thoracic rotation for 30 seconds, keeping the hips from moving. Then scarecrows for 15 seconds, and offset shoulder rolls for 15 seconds. The whole sequence is done for three cycles, six minutes, followed by prep work. https://stream.kettlebell.monster/hls/3da8aee9-41b9-4691-b76b-5ade577ea51a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1152 MORDAX Workout Technique https://stream.kettlebell.monster/thumb/0d87afe8-ecd7-4a47-919d-f98ab4dcb6a1.jpg The coach starts the combo with a dead start clean using the swing, with the legs bringing the weight up. Next is the squat thruster, where he widens the stance, keeps the elbows under in the rack and drives the weight up with the legs into a press. Then he does the half snatch, keeping the elbows back, and a hang clean with no pause at the bottom. The weights return to dead with a swing, then two CrossFit burpees. He says to use heavier bells, trying a few with twenties and having sixteens ready. https://stream.kettlebell.monster/hls/0d87afe8-ecd7-4a47-919d-f98ab4dcb6a1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1154 MORDAX Common Mistakes https://stream.kettlebell.monster/thumb/2c415aeb-f8ec-45e3-a1b5-758158f08c91.jpg For the dead start clean the coach names the weight too far out, not pulling back all the way, and holding onto the handles, which gives a broken wrist grip. He also names a poor rack position. For the squat thruster he names a weight too heavy with a rounded back, and stopping after the squat before pressing. For the half snatch he names holding on and casting the weight out, which bangs the forearms. He says to use hook grip and a 45 degree insert. For the hang clean he names turning it into a swing. https://stream.kettlebell.monster/hls/2c415aeb-f8ec-45e3-a1b5-758158f08c91/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1153 MORDAX Alternatives and Progressions https://stream.kettlebell.monster/thumb/b9aa46f7-d249-4e6b-9142-93a32615aa3f.jpg The coach says to start with one bell instead of two for the dead start clean. For the squat thruster with a single bell, come down, up and press, or push press, and slow down if the back is not strong. If you are not snatching yet, he suggests clean and push press, and if you are not hang cleaning, a swinging clean. He also says you can switch the weight on the arms on every round. https://stream.kettlebell.monster/hls/b9aa46f7-d249-4e6b-9142-93a32615aa3f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1158 MORDAX Follow Along Workout https://stream.kettlebell.monster/thumb/88f47359-e5ab-47a9-b7e9-c5d08f8d78e5.jpg The countdown is one minute. The combo is a dead start clean, squat thruster, half snatch and hang clean, followed by two CrossFit burpees, for 12 minutes AMRAP. The coach says you can switch the weight after each round, but should track which weight goes with which rounds. Afterwards he says he did two extra hang cleans to catch up, and that the left bell felt twice as heavy. https://stream.kettlebell.monster/hls/88f47359-e5ab-47a9-b7e9-c5d08f8d78e5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1160 MURDERED BY SNATCH Introduction https://stream.kettlebell.monster/thumb/5d5df232-66a2-481b-83a7-7d11b3342e46.jpg Task one is an eight minute EMOM of six double kettlebell half snatches and four CrossFit burpees. Task three is an eight minute AMRAP of double half snatches with four burpees as a penalty when the weight hits the ground. Task five is 40 single kettlebell full snatches for time with a four minute cap, and task seven is single kettlebell full snatches unbroken with one switch. Tasks two, four and six are two minutes of bodyweight active recovery, with 30 seconds of transition between tasks. Scoring adds tasks three, five and seven, minus a time penalty. https://stream.kettlebell.monster/hls/5d5df232-66a2-481b-83a7-7d11b3342e46/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1162 MURDERED BY SNATCH Warm-Up Technique https://stream.kettlebell.monster/thumb/5c320173-30fb-4e54-9cef-d7733551bae6.jpg The coach does two burpees, two hip hinges with vertical shins, and two single leg hip circles on each side, making a big circle, for four rounds. Next are four backwards arm circles and four in the other direction, two shoulder rolls in each direction, and two alternating thoracic rotations, for two rounds. He says to rotate at the thoracic spine, not at the hips. All of this is repeated for three cycles. https://stream.kettlebell.monster/hls/5c320173-30fb-4e54-9cef-d7733551bae6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1163 MURDERED BY SNATCH Workout Technique https://stream.kettlebell.monster/thumb/8513e5c6-d77d-4b54-9d50-26a44b716e9f.jpg The coach breaks down the double kettlebell half snatch from the ground, with a fixation at the top, elbows leading down into the rack, and a racking safety grip. For the full snatch he covers the drop from overhead, hinging only once the weight falls back close, and letting the weight fall and guiding it. He demonstrates downward dog, child's pose, kneeling bridge and shin box into leg over. The final tip is to shave calluses with a foot scraper before many snatches, leaving a little callus, and to put cream on at night. https://stream.kettlebell.monster/hls/8513e5c6-d77d-4b54-9d50-26a44b716e9f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1165 MURDERED BY SNATCH Common Mistakes https://stream.kettlebell.monster/thumb/e3bc07b0-141a-44b1-9931-ba146a0be912.jpg For the double half snatch the coach names not pulling back far enough, standing too close, letting the shoulders go below the hip line, and not locking out. He also names racking to the side with the elbows flaring and holding the handles in a way that can hurt the fingers, and says he recommends Master Kettlebell Grips for racking grips. For the full snatch he names throwing the weight away, following it down, coming too low, and not enough power from the legs. https://stream.kettlebell.monster/hls/e3bc07b0-141a-44b1-9931-ba146a0be912/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1164 MURDERED BY SNATCH Alternatives and Progressions https://stream.kettlebell.monster/thumb/e2abe297-0292-4c2f-adcd-82db093e9b4f.jpg For double bell work the coach says to use a single kettlebell; instead of six double half snatches, three on each side, he suggests eight, four on each side, with a heavier bell. He says to master the clean before snatching, because whatever is wrong with the clean carries over to the snatch, and names clean and push press as the progression to the half snatch. For the full snatch, the alternative is the half snatch, since the drop is the hardest part. https://stream.kettlebell.monster/hls/e2abe297-0292-4c2f-adcd-82db093e9b4f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1169 MURDERED BY SNATCH Follow Along Workout https://stream.kettlebell.monster/thumb/951e79a4-48bd-40aa-bd4c-276ff22d1c3b.jpg The countdown is one minute. The first task is double kettlebell, six half snatches and four CrossFit burpees every minute on the minute for eight minutes. After a 30 second transition comes the bodyweight work, downward dog, child's pose and kneeling bridge, and the coach calls out 40 full snatches in a later task. At the end he checks his hands and says there were no blisters. https://stream.kettlebell.monster/hls/951e79a4-48bd-40aa-bd4c-276ff22d1c3b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1171 NAUTILUS Introduction https://stream.kettlebell.monster/thumb/85f94237-f5bd-4290-b2ef-12a54100b489.jpg The warm-up is two squats, four jumping jacks and two front to back claps for two minutes, then a CrossFit burpee with an alternating Frankenstein kick for one minute, two cycles in all. The workout is five chest presses with five CrossFit burpees for a six minute AMRAP, then four racked squats with four CrossFit burpees for six minutes. After 10 minutes of active recovery the AMRAPs repeat with four chest presses and burpees for five minutes, then three racked squats and burpees for five minutes. Scoring is total rounds times weight, with about 22 minutes of workout time. https://stream.kettlebell.monster/hls/85f94237-f5bd-4290-b2ef-12a54100b489/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1173 NAUTILUS Warm-up Technique https://stream.kettlebell.monster/thumb/f5438720-7af0-422a-9633-c9b91d9f22d9.jpg The coach does two squats with feet outside hip width, breaking at three joints, then four jumping jacks, clapping in front and behind while pulling the shoulder blades together. He warns that at the back many people lack flexibility, so go slowly and do not force the touch. That block runs for two minutes. The second block is one CrossFit burpee and one alternating Frankenstein arm out kick, for one minute, and the whole thing runs for two cycles, six minutes. https://stream.kettlebell.monster/hls/f5438720-7af0-422a-9633-c9b91d9f22d9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1174 NAUTILUS Workout Technique https://stream.kettlebell.monster/thumb/ca29e27c-db46-4b24-9f4f-e0fae88a491f.jpg The coach rolls the bells to the chest and does the chest press with elbows out toward 90 degrees, head down, feet wide. Five chest presses and five CrossFit burpees make the six minute AMRAP, and four racked squats with four burpees make the next one, after a clean. The 10 minutes of active recovery has the 90/90 curtsy get-up, shin box to the other side, thoracic rotations with arm over, and single arm scarecrow into extension. The AMRAPs are then repeated for 12 minutes total with four and three reps. https://stream.kettlebell.monster/hls/ca29e27c-db46-4b24-9f4f-e0fae88a491f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1176 NAUTILUS Common Mistakes https://stream.kettlebell.monster/thumb/b379226d-cfce-437a-9ce7-f81e8e918373.jpg For the chest press the coach names turning it into a triceps press with the elbows in, not pulling down with the lat, a weight too heavy, a broken wrist grip, not bringing the weight all the way in, and keeping the head up. For the CrossFit burpee he names coming up with feet wide and knees in, which loads the knees, and says the butt should come up and feet go under flat. For the racked squat he names going down with the shoulders instead of the hips. https://stream.kettlebell.monster/hls/b379226d-cfce-437a-9ce7-f81e8e918373/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1175 NAUTILUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/46d1d337-d209-4071-8c48-0cd13cf0d8ff.jpg For the chest press with a single bell the coach suggests six reps, three on each side. For the CrossFit burpee, if you cannot do a triceps push-up, go into the burpee and back up, or use a knees-down version. For the racked squat he recommends a goblet squat. In the mobility work he suggests spending 20 to 30 seconds in the 90/90 and skipping the get-up, using your hands for the shin box, and decreasing the range on the thoracic rotations and the scarecrow. https://stream.kettlebell.monster/hls/46d1d337-d209-4071-8c48-0cd13cf0d8ff/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1180 NAUTILUS Follow-Along Workout https://stream.kettlebell.monster/thumb/0a1653e5-3035-4b72-aa57-6ca9f7dcc2b8.jpg The countdown is one minute and the coach says to work with double kettlebells. The first AMRAP is six minutes of five chest presses and five CrossFit burpees, then six minutes of four racked squats and four CrossFit burpees. The mobility work includes the 90/90, curtsy get-up, shin box, thoracic rotation with arm over touching the hamstring, and single arm scarecrow. The next AMRAP is five minutes with four reps of chest press and burpee, and the coach goes down to his 16s. https://stream.kettlebell.monster/hls/0a1653e5-3035-4b72-aa57-6ca9f7dcc2b8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1182 NEFARIOUS Introduction https://stream.kettlebell.monster/thumb/69cb0ed5-72ac-4882-a0c5-9e3290c949e2.jpg Scoring is reps times weight times a multiplier. The multiplier is 1.1 for clean and jerk and 0.9 for the clean and push press alternative, and 1.1 for full snatch and 0.9 for the half snatch alternative. If the weight is put down in the snatch, deduct 0.2 from the multiplier. Each switch beyond the first deducts 0.05. The coach's aim is about seven and a half minutes on one arm and a single switch. The warm-up is 10 jumping jacks, three single leg hip circles, Frankenstein kick and hamstring curl each side for three rounds, then four inchworm push-ups into squat and four alternating squat into knee to cross elbow, two cycles. https://stream.kettlebell.monster/hls/69cb0ed5-72ac-4882-a0c5-9e3290c949e2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1184 NEFARIOUS Warm-up Technique https://stream.kettlebell.monster/thumb/78b3c691-a860-42e2-a560-f025df0c21c4.jpg The coach does 10 jumping jacks, then three single leg hip circles, a Frankenstein kick and a hamstring curl on each side, for three rounds. Then comes four inchworms with one push-up into a squat, keeping the knees straight to feel the stretch at the back, and four alternating squats into a knee to cross elbow. Two cycles of the whole warm-up are done, and he says to do three if you need more. https://stream.kettlebell.monster/hls/78b3c691-a860-42e2-a560-f025df0c21c4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1185 NEFARIOUS Workout Technique https://stream.kettlebell.monster/thumb/a8e328da-0af4-4541-94e5-9fd375b23e3a.jpg The clean and jerk task is 15 minutes, aiming to switch only once, so seven and a half minutes on each side, and the coach says he counts reps later from the video at four times the speed. He explains the pendulum swing clean, getting the elbow back, inserting the hand, and the jerk as two dips, where a push press has one dip. After 10 minutes of active recovery comes 15 minutes of full snatch using the pendulum swing. For the drop, he stresses control and tension between you and the bell. https://stream.kettlebell.monster/hls/a8e328da-0af4-4541-94e5-9fd375b23e3a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1186 NEFARIOUS Common Mistakes https://stream.kettlebell.monster/thumb/fac08498-95e1-465d-9b10-08424e39fd16.jpg For the clean the coach names letting the bell go too high and waiting for it to drop on you, swinging out and in so it bangs, not transitioning between hook grip and loose grip, and curling with the arm. For the jerk he names pausing and heels coming off, disconnected elbows, push pressing and then pressing out, and standing up before the elbow is extended. For the snatch he names holding the handle tight with no insert, and casting or throwing the bell on the drop. https://stream.kettlebell.monster/hls/fac08498-95e1-465d-9b10-08424e39fd16/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1187 NEFARIOUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/758e7eff-ffa7-4cd1-9090-7a241f41b6ce.jpg The alternative to the clean and jerk is the clean and push press, with a first dip only and no dipping under. The coach says to master that first. For the full snatch the alternative is the half snatch, snatching up and dropping into the rack, and he says to do only the first 15 minutes if you cannot do the half snatch either. He suggests practising the high swing outside the workout, as a progression to the snatch. https://stream.kettlebell.monster/hls/758e7eff-ffa7-4cd1-9090-7a241f41b6ce/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1191 NEFARIOUS Follow-Along Workout https://stream.kettlebell.monster/thumb/d3164a6b-05ea-4706-96a3-5a7ba064fbf7.jpg The coach says to try not to switch sides until seven and a half minutes into the clean and jerk, and to keep the bell unbroken, meaning not putting it down. After 10 minutes of active recovery comes 15 minutes of full snatch with the same aim of switching only once. Penalties are explained in the programming. During recovery he stretches the forearms and does child's pose, and he advises starting the snatch on the same side as the clean and jerk, since that arm has had the longest rest. https://stream.kettlebell.monster/hls/d3164a6b-05ea-4706-96a3-5a7ba064fbf7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1193 NEO- Day Atlas Introduction https://stream.kettlebell.monster/thumb/185ac6e5-b465-4a8e-9a15-29a2bfd37cfb.jpg The weight is 75% of your one rep max or higher. Each round is 90 seconds to complete six double arm hammer curls, 90 seconds for six single leg deadlifts on each side, one minute for a minimum of ten CrossFit burpees, and two minutes of active recovery, which is seven and a half minutes. Four rounds are completed. The recovery alternates kneeling forearm stretch and pigeon with Cossack stretch and hip flexor stretch. The warm-up is six minutes: CrossFit burpees, squats, forearm circles, wrist circles and single leg hip circles, for three cycles. https://stream.kettlebell.monster/hls/185ac6e5-b465-4a8e-9a15-29a2bfd37cfb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1194 NEO- Day Atlas Warm-Up Technique https://stream.kettlebell.monster/thumb/eece1d7f-9f6d-4262-81ea-5dc5dd4d4462.jpg The warm-up is 30 seconds of CrossFit burpees, 30 seconds of squats, 15 seconds of forearm circles, 15 seconds of wrist circles and 15 seconds of single leg hip circles on each side. For fast burpees the coach says to lower straight from the plank, decelerate, let the butt rise first, pull the feet under, then look up, jump and clap. For the squat he says to pull the knees out and not sag at the bottom. One round is two minutes and three rounds make six. https://stream.kettlebell.monster/hls/eece1d7f-9f6d-4262-81ea-5dc5dd4d4462/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1195 NEO-Day Atlas Workout Technique https://stream.kettlebell.monster/thumb/528a4c5f-d49c-4096-9243-579885354098.jpg The coach says to work around 75% of your one rep max, with slow control apart from the burpees. In the hammer curl he holds the horns, rests the elbows on the midsection and curls slowly, standing or seated. For the single leg deadlift he works on solid ground and focuses on the glutes. Burpees need a minimum of ten in a minute, and his goal is about 20. Recovery is kneeling forearm stretch with pigeon on uneven rounds, and Cossack with hip flexor stretch on even rounds. Four rounds. https://stream.kettlebell.monster/hls/528a4c5f-d49c-4096-9243-579885354098/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1196 NEO- Day Atlas Common Mistakes https://stream.kettlebell.monster/thumb/a2b18554-8016-4aa1-8156-8432c11492b6.jpg For the hammer curl the coach names holding the handle instead of the horns, elbows flaring, leaning forward, going too fast, not finishing the rep, dropping the weight and swinging. For the single leg deadlift he names turning it into a squat, shifting the hip open, a rounded back and not reaching full extension. For the CrossFit burpee he names feet together, chest not reaching the ground, landing on the balls of the feet, the flurpy, and feet too wide when jumping up, which puts strain on the knees. https://stream.kettlebell.monster/hls/a2b18554-8016-4aa1-8156-8432c11492b6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1197 NEO- Day Atlas Alternatives and Progressions https://stream.kettlebell.monster/thumb/6be4688e-d291-4c3d-b964-abfa852f8c88.jpg If standing and seated hammer curls are a problem, the coach says you can kneel. The alternative to the single leg deadlift is a double leg deadlift, and with limited range he suggests a hang lift without going to dead, or raising the kettlebell on a block. For the CrossFit burpee he suggests coming into a plank, then knees, triceps push-up and back up, and progressing from there. He also shows going up with the deadlift and down with a squat movement. https://stream.kettlebell.monster/hls/6be4688e-d291-4c3d-b964-abfa852f8c88/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1200 NEO-Day Atlas Follow-Along Workout https://stream.kettlebell.monster/thumb/dc8cc903-87eb-4e8d-9cce-d2b5f3968ae6.jpg The countdown is one minute. Each round has 90 seconds for six double arm hammer curls, standing or seated, 90 seconds for six single leg deadlifts on each side, one minute for a minimum of 10 CrossFit burpees, and two minutes of active recovery. The recovery includes forearm stretch, pigeon, Cossack and hip flexor stretch. The coach says he changed his deadlift on the right side to a negative because he had trouble going down on that side. https://stream.kettlebell.monster/hls/dc8cc903-87eb-4e8d-9cce-d2b5f3968ae6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1201 NEO-DAY CHAOS Introduction https://stream.kettlebell.monster/thumb/16bea5a5-2494-47fa-90b5-836c787777f8.jpg The weight is about 75% of your one rep max or higher, single or double kettlebell. Each round has 90 seconds for six deep squats, 45 seconds for one windmill on each side, 60 seconds for a minimum of 10 CrossFit burpees, and two minutes of active recovery, so five rounds make 30 minutes. Recovery alternates a single leg quad stretch with a single leg hamstring stretch into hip adductor stretch. The warm-up is 30 seconds each of alternating bodyweight windmill, squats into alternating Frankenstein kick, and alternating thoracic rotation into lateral flexion and arm over, for four cycles. https://stream.kettlebell.monster/hls/16bea5a5-2494-47fa-90b5-836c787777f8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1202 NEO-DAY CHAOS Warm-Up Technique https://stream.kettlebell.monster/thumb/45d186ab-e804-432f-bca5-731c1b8c5887.jpg The coach does 30 seconds of alternating bodyweight windmill, pushing the hips to the side, rotating at the thoracic spine and looking at an imaginary weight overhead. Next are 30 seconds of squats into an alternating Frankenstein kick, with feet outside the hips and shoulders coming up first. Then 30 seconds of alternating thoracic rotation into lateral flexion and arm over, keeping the hips still. Four cycles make six minutes, and he says to do more if you need to be warm. https://stream.kettlebell.monster/hls/45d186ab-e804-432f-bca5-731c1b8c5887/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1203 NEO-DAY CHAOS Workout Technique https://stream.kettlebell.monster/thumb/4d5b1579-1b1f-4477-97c6-b4c90c892979.jpg The workout is six deep squats in 90 seconds, with the coach saying six is the minimum and a lighter weight allows more. He covers the squat in three joints, cleaning the bells once, and breathing. Then 45 seconds per side for one slow, heavy windmill, which can be reached by snatch or clean and press. Then a minimum of 10 CrossFit burpees in 60 seconds, then two minutes of recovery with the single leg quad stretch or the single leg hamstring stretch into hip adductor stretch. Six minutes per round, five rounds. https://stream.kettlebell.monster/hls/4d5b1579-1b1f-4477-97c6-b4c90c892979/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1855 NEO-DAY CHAOS Common Mistakes https://stream.kettlebell.monster/thumb/e4b91ff4-6eb4-4876-a1c4-aab21068b2f7.jpg For the deep squat the coach names a rounded back, heels off the ground, shoulders leading instead of the hips going down, the shoulders not leading on the way up, fake range by hinging, knees caving in, not extending and squeezing the glutes at the top, and racking elbows flaring. For the windmill he names not adjusting the feet, a bent elbow, looking down and going too fast. For the CrossFit burpee he names feet together, not touching chest to the ground, landing on the balls of the feet, and feet too wide. https://stream.kettlebell.monster/hls/e4b91ff4-6eb4-4876-a1c4-aab21068b2f7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1205 NEO-DAY CHAOS Alternatives and Progressions https://stream.kettlebell.monster/thumb/75292143-220b-4525-aeba-189979592583.jpg For the deep squat with one kettlebell the coach suggests a goblet squat, with a goblet clean to get the bell up, or a double arm clean for a very heavy bell. He also says to squat only a quarter or half of the way and work on depth over time. For the windmill he suggests keeping the knee bent, using assistance, going down to the elbow, or doing a low windmill, possibly holding something light such as a 2 kilo dumbbell or a 1 kilo water bottle, before working up to the full high windmill. https://stream.kettlebell.monster/hls/75292143-220b-4525-aeba-189979592583/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1208 NEO-DAY CHAOS Follow-Along Workout https://stream.kettlebell.monster/thumb/e1f07dad-61bc-4dc5-9fdd-68b4feb6b2e8.jpg The countdown is one minute. Each round has six racked squats in 90 seconds, one windmill on each side in 45 seconds, and a minimum of 10 CrossFit burpees in 60 seconds, then two minutes of active recovery with the single leg quad stretch and the hamstring stretch into adductors. The coach says to reduce your reps if your form deteriorates, and notes that when fatigued you start to go faster. During the video he mentions he ripped his pants. https://stream.kettlebell.monster/hls/e1f07dad-61bc-4dc5-9fdd-68b4feb6b2e8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1210 NEO-Day HERACLES Introduction https://stream.kettlebell.monster/thumb/5e6fc1ac-f01b-4baa-b18e-d333027e5dae.jpg The weight is a single kettlebell at about 75% of your one rep max for each exercise. Each round has 45 seconds for six bent over rows on each side, 90 seconds for one Turkish get-up on each side, 30 seconds of rest, and 60 seconds for a minimum of 10 CrossFit burpees, then two minutes of active recovery. That is eight minutes per round, four rounds, 32 minutes. Recovery alternates 90/90 with arm across scapula stretch and lying crossover stretch. The warm-up is cross knee to elbow into Frankenstein kick, bodyweight reverse Turkish get-up, scapular abduction into adduction and thoracic flexion with arm over, for three cycles. https://stream.kettlebell.monster/hls/5e6fc1ac-f01b-4baa-b18e-d333027e5dae/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1211 NEO-Day HERACLES Warm-Up Technique https://stream.kettlebell.monster/thumb/7979f99c-9e55-46c2-bfda-460c238b653e.jpg The coach does 15 seconds per side of cross knee to elbow into Frankenstein kick for thoracic rotation, then 45 seconds per side of the bodyweight reverse Turkish get-up. Next are 15 seconds of scapular abduction into adduction, and 15 seconds of alternating thoracic flexion with arm over, pulling the shoulder toward the hip. The whole warm-up is repeated for three cycles. He says he breaks down the Turkish get-up in the workout technique video. https://stream.kettlebell.monster/hls/7979f99c-9e55-46c2-bfda-460c238b653e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1212 NEO-Day HERACLES Workout Technique https://stream.kettlebell.monster/thumb/bcc4959f-d502-4969-a05f-4a3afc63c64c.jpg The coach says the bent over row is six reps minimum in 45 seconds per side, at 75% of your one rep max or higher, with an elbow for support and nothing moving but the shoulder and elbow. If the weight is too light he stacks a second kettlebell on top. He then breaks down the Turkish get-up from the ground in steps, taking 90 seconds per side, with the hand inserted at 45 degrees and looking at the weight until on the knee. Burpees are a minimum of 10 in a minute, and recovery is 90/90 with arm across scapula and the lying crossover stretch. https://stream.kettlebell.monster/hls/bcc4959f-d502-4969-a05f-4a3afc63c64c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1213 NEO-Day HERACLES Common Mistakes https://stream.kettlebell.monster/thumb/9490ae4a-9e4f-4e05-960a-55d9cab9c960.jpg For the bent over row the coach names a rounded back with no scapular control, curling the weight, using thoracic rotation, and picking a weight too heavy. For the Turkish get-up he names kicking the leg up and sitting up, not looking at the weight, a poor setup and not adjusting, not bridging high enough, toes pointing up when pulling under, a bent elbow when standing, going back with the same leg as the weight, and not controlling the way down. He also names the common CrossFit burpee mistakes. https://stream.kettlebell.monster/hls/9490ae4a-9e4f-4e05-960a-55d9cab9c960/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1214 NEO- Day HERACLES Alternatives and Progressions https://stream.kettlebell.monster/thumb/8b202bb4-a346-4e46-bc3f-c9971bb81f04.jpg In this instructional video, the coach focuses on techniques for performing kettlebell rows and Turkish get-ups, highlighting alternatives and progressions for these essential movements. The instructor encourages viewers to start at a manageable height for rows if full range isn't achievable, and emphasizes the value of bodyweight Turkish get-ups to ensure mastery of the technique before adding weight. The coach also suggests using items like a shoe or water bottle for practicing the Turkish get-up to improve control. Additionally, viewers are advised to work on specific weaknesses within their movements, such as hip rotation and strength. Lastly, the importance of a proper rack position when pressing a kettlebell is mentioned, underscoring the need for attention to form throughout the practice. https://stream.kettlebell.monster/hls/8b202bb4-a346-4e46-bc3f-c9971bb81f04/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1217 NEO — DAY ZEUS Introduction https://stream.kettlebell.monster/thumb/2df60fbd-2735-45b4-bedd-00262005f0c5.jpg Each round has one minute to complete six shrugs, one minute for six strict shoulder presses, 60 seconds for a minimum of 10 CrossFit burpees, and two minutes of active recovery, so six rounds make 30 minutes. The coach says to take the whole minute for the slow shrugs and presses. Recovery on uneven rounds is child's pose into arm through and downward dog; on even rounds it is levator scapulae neck stretch, neck circles and scapula abduction. The weights are heavy double kettlebells, and he says the day targets the shoulders and trapezius. https://stream.kettlebell.monster/hls/2df60fbd-2735-45b4-bedd-00262005f0c5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1218 NEO — DAY ZEUS Warm-up Technique https://stream.kettlebell.monster/thumb/d34e9679-a819-4029-ab98-f7d3de1cd665.jpg The warm-up is 15 seconds of jumping jacks, 15 seconds of alternating arm circles with the scapula pulled down and together on the way back, then 20 seconds each of alternating thoracic rotations, alternating thoracic flexion with arm over, and alternating hip circles. The coach says to keep the hips still in the thoracic rotation and to breathe out to relax in the lateral flexion. Everything is repeated for four cycles. https://stream.kettlebell.monster/hls/d34e9679-a819-4029-ab98-f7d3de1cd665/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1219 NEO — DAY ZEUS Workout Technique https://stream.kettlebell.monster/thumb/2c5975fd-aaa4-40cf-8b19-9d4304362b96.jpg The coach uses heavy double kettlebells at 75% of the one rep max. For the shrug he holds them with a farmer's grip, keeps the neck neutral, lifts the shoulders as high as possible, holds a split second and lowers under control. For the strict press he cleans the bells, keeps a good rack, and presses with the elbows under the weight, relaxing the upper trapezius. Burpees are a minimum of 10 in 60 seconds. Recovery is child's pose into arm through and downward dog, or neck stretch, neck circles and scapula abduction. Six rounds. https://stream.kettlebell.monster/hls/2c5975fd-aaa4-40cf-8b19-9d4304362b96/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1220 NEO — DAY ZEUS Common Mistakes https://stream.kettlebell.monster/thumb/40066dbd-57d9-49a5-b57a-933b36b58648.jpg For the shrug the coach names a neck that is not neutral, looking up or down, and shoulders coming forward. For the strict press he names elbows not under the weight in the rack, push pressing, not locking out at the top, not controlling the bell at the top, shoulders staying up, and lowering the weights to the side, which loads the side delt. He also names throwing the weight out when returning to the ground. For the burpee he names feet together, chest not touching the ground, and feet too wide when jumping up. https://stream.kettlebell.monster/hls/40066dbd-57d9-49a5-b57a-933b36b58648/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1221 NEO — DAY ZEUS Alternatives And Progressions https://stream.kettlebell.monster/thumb/4b102a47-6a14-4fd2-aab6-03ac72ba4ec0.jpg The coach says shrugs can be done with one kettlebell, but working with one bell means more core work than two. He suggests adding time, such as 45 seconds for each side. The press can be done with one kettlebell as a clean and press, again with more time added. If you lack shoulder mobility for two arms overhead, you can rack both bells and alternate sides while the other stays racked. https://stream.kettlebell.monster/hls/4b102a47-6a14-4fd2-aab6-03ac72ba4ec0/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1224 NEO DAY ZEUS Follow-Along Workout https://stream.kettlebell.monster/thumb/b40acbde-1fb7-47be-85f3-7a6f35fdf19f.jpg The countdown is one minute. Each round is one minute for six shrugs with double kettlebells, one minute for six strict shoulder presses, 60 seconds for a minimum of 10 CrossFit burpees, and two minutes of active recovery, five minutes per round. The coach stacks the bells for 36 and 36 on the shrugs. Recovery alternates the neck stretch, circle and scapular abduction with child's pose, arm through and downward dog. https://stream.kettlebell.monster/hls/b40acbde-1fb7-47be-85f3-7a6f35fdf19f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1225 NIRVANA Introduction https://stream.kettlebell.monster/thumb/05139790-98e5-48b1-b215-f61de1d3b22e.jpg The warm-up is one minute of squat into jumping jack, one minute of alternating Frankenstein kick into reverse lunge, one minute of burpees, then four minutes of goblet clean, goblet squat, goblet press and goblet jack with a light to medium weight, and one minute each of downward dog into alternating runner's lunges and alternating 90/90. The combo is dead swing clean, hang clean and jerk, squat, and two CrossFit burpees for 12 minutes, then a six minute AMRAP of dead swing snatch with one of the same bells. Scoring is weight times reps for each task, and only full reps count. https://stream.kettlebell.monster/hls/05139790-98e5-48b1-b215-f61de1d3b22e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1226 NIRVANA Warm-up Technique https://stream.kettlebell.monster/thumb/a9cba579-0a99-462b-86f8-81b13134d827.jpg The first minute is a squat into a jumping jack: adjust your stance, go down dynamically and jump up slightly so the feet come together. The second minute is an alternating Frankenstein kick into a reverse lunge, taking your time to find your balance. The third minute is plain burpees, with the hips coming up and the feet coming under flat. The coach says this is only three minutes of work, because there is more warm-up in the workout itself. https://stream.kettlebell.monster/hls/a9cba579-0a99-462b-86f8-81b13134d827/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1227 NIRVANA Workout Technique https://stream.kettlebell.monster/thumb/24f6bbdd-13cf-4a96-ba90-004b9ce89916.jpg The four-minute warm-up is goblet clean, goblet squat, goblet press and goblet jack with a light bell. The main combo with double kettlebells is a dead swing clean, hang clean, jerk, squat, back to dead the way it came up, and two CrossFit burpees, for 12 minutes. The six minute AMRAP is single kettlebell dead swing snatch with the same weight, and the coach says you can alternate sides as you like. Scoring is weight times reps for the combo plus weight times reps for the snatches, counting only full reps. https://stream.kettlebell.monster/hls/24f6bbdd-13cf-4a96-ba90-004b9ce89916/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1228 NIRVANA Common Mistakes https://stream.kettlebell.monster/thumb/f12e13f9-ffd4-4fdd-9aa9-19f09b64e49e.jpg The coach says the dead swing clean and hang clean should be powerful, not a slow hip hinge swing or pendulum. For the jerk he names coming under the weight with a bent elbow, pulling the elbow down to the side, and disconnected elbows. For the dead swing snatch he names shoulders dropping below the hips, not pulling back all the way, and driving the weight up but not letting go, so it bangs the forearm. For the goblet work he says a squat thruster is not the goblet press, and to press only as high as your mobility allows. https://stream.kettlebell.monster/hls/f12e13f9-ffd4-4fdd-9aa9-19f09b64e49e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1230 NIRVANA Alternatives and Progressions https://stream.kettlebell.monster/thumb/234dd097-abe0-408a-9198-db61de9ae19b.jpg The coach says to drill the hike back outside the workout. The alternative to the dead swing clean is an assisted version, with the other hand scooping the bell around, and the same for the hang clean. The jerk alternative is a push press, and he says not to lean forward in the squat. For the dead swing snatch the alternative is a half snatch, racking the bell, and a progression is swing clean and push press. For the goblet press he says to keep the elbows under and not go all the way up. https://stream.kettlebell.monster/hls/234dd097-abe0-408a-9198-db61de9ae19b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1232 NIRVANA Follow-Along Workout https://stream.kettlebell.monster/thumb/80ecc029-097c-4f9b-91b0-136c671e4523.jpg The coach starts with four minutes of goblet clean into goblet squat, goblet press and goblet jack, using a 12 while a partner uses an eight, starting slow and building the pace. Then come downward dog into alternating runner's lunge and twist, hip rotation, and 30 seconds of transition. The main combo is dead swing clean, hang clean, jerk, squat, and two CrossFit burpees. https://stream.kettlebell.monster/hls/80ecc029-097c-4f9b-91b0-136c671e4523/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1234 NOMAD Introduction https://stream.kettlebell.monster/thumb/4ebf26b1-8184-4e8d-863a-7f6d776a470a.jpg Task one is dead to squat thruster, task two is dead to squat push press and task three is dead to squat into strict press. Each is two minutes of as many rounds as possible, followed by two minutes of active recovery, for three rounds. Scoring is task one weight times rounds, task two weight times rounds times one and a half, and task three weight times rounds times two. The warm-up is six minutes of jumping jacks, squats and alternating Frankenstein, then burpee, alternating reverse lunge and jumping jacks, then alternating pigeon and alternating hip circles. https://stream.kettlebell.monster/hls/4ebf26b1-8184-4e8d-863a-7f6d776a470a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1235 NOMAD Warm-up Technique https://stream.kettlebell.monster/thumb/81dd8246-96f9-41df-bdae-eefcefbfb9ea.jpg The first block is four jumping jacks, two squats and alternating Frankenstein kicks, keeping the leg as straight as possible, for two minutes. The second is a burpee, alternating reverse lunge with the feet pointing forward, and two jumping jacks, for two minutes. The third is alternating pigeon, with the knee down and external hip rotation, and alternating hip circles, for two minutes. The coach says that if you are not warm, do some jumping jacks or burpees. https://stream.kettlebell.monster/hls/81dd8246-96f9-41df-bdae-eefcefbfb9ea/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1236 NOMAD Workout Technique https://stream.kettlebell.monster/thumb/edfd7ed0-e586-4681-ae78-fc9d7e18f0b7.jpg The coach cleans the bells from dead with a swing, squats, and thrusts the weight up in task one. Task two is dead, clean, squat, push press, with only a little leg power, and task three is dead, clean, squat, strict press, with none. Each task is two minutes with two minutes of active recovery, three rounds. The weights can be changed every task or round. He warns that the lower back goes first if you ignore form, pace and weight, and says to push the hips down first and keep the shoulders high. https://stream.kettlebell.monster/hls/edfd7ed0-e586-4681-ae78-fc9d7e18f0b7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1237 NOMAD Common Mistakes https://stream.kettlebell.monster/thumb/0a7006fe-ef29-4d4e-8a7e-6c6cb54c2c21.jpg For the squat thruster the coach names rounding the back, the hips coming up before the shoulders, and breaking the movement up with pauses at the bottom and top. For the push press he names turning it into a jerk with a second dip, heels coming off the ground, and disconnected elbows. For the strict press he names not making it strict, using momentum out of the squat, and using the spine and going to the side when the shoulders are fatigued. https://stream.kettlebell.monster/hls/0a7006fe-ef29-4d4e-8a7e-6c6cb54c2c21/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1238 NOMAD Alternatives And Progressions https://stream.kettlebell.monster/thumb/a3b8b08f-7ae2-46d5-9fff-a001f3dc4b56.jpg If you do not have two bells or are not ready for them, the coach says to use one bell and switch hands after every rep, quickly regripping so it saves time. This applies to the squat thruster, the squat push press and the squat strict press. If your hip flexors are tight or your knees have problems with squats, he suggests a reverse lunge instead, doing one side, then cleaning the weight again for the other. https://stream.kettlebell.monster/hls/a3b8b08f-7ae2-46d5-9fff-a001f3dc4b56/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1242 NOMAD Follow-Along Workout https://stream.kettlebell.monster/thumb/338f9076-4b2b-4c28-aee6-1b697d7b0a80.jpg The countdown is one minute, and the coach says to check the alternatives for double or single bell. Task one is dead to squat thruster for two minutes, then two minutes rest, repeated for three rounds. Task two is dead to squat to push press, and task three is dead to squat to strict press, each with the same timing. For each, the weight starts dead and you clean it up any way you want. https://stream.kettlebell.monster/hls/338f9076-4b2b-4c28-aee6-1b697d7b0a80/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1243 NOVA Introduction https://stream.kettlebell.monster/thumb/e3c05930-67ec-4973-ac28-615eda7e2a4c.jpg The coach says the design is based on improving the one rep max and that it is a very advanced workout, and to watch the alternatives and progressions and common mistakes videos. It starts with one minute per side of strict press for one rep max, then one minute per side of press with spinal movement at 80 to 85% or more. Next come four minutes AMRAP of alternating clean and press, and four minutes of alternating clean and push press, five minutes of accessory presses, and 12 minutes of mobility presses. The warm-up is six minutes. He advises doing it once a week at first and listening to your body. https://stream.kettlebell.monster/hls/e3c05930-67ec-4973-ac28-615eda7e2a4c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1244 NOVA Warm-Up Technique https://stream.kettlebell.monster/thumb/a70cc913-944d-408f-8b82-5a4782d1d824.jpg The coach does 15 seconds per side of thoracic rotation into backward arm circle, pressing the leg into the ground so the hips do not twist and the knee is not torqued. Then 30 seconds per side of cross knee to elbow into Frankenstein kick into a hamstring curl with the opposite hand. Then 30 seconds of horizontal shoulder abduction into scapular adduction and shoulder rotation. That is two minutes, repeated for three cycles, six minutes. https://stream.kettlebell.monster/hls/a70cc913-944d-408f-8b82-5a4782d1d824/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1245 NOVA Workout Technique https://stream.kettlebell.monster/thumb/0d1c179e-31dd-435f-ad80-d7392d720a61.jpg The coach does one minute per side on the one rep max strict press, and if the weight is too heavy he uses a push press or jerk and lowers slowly. Next is a press using spinal movement at 80 to 85% or more. The cardio is four minutes of alternating clean and press with about 45 to 50% of the one rep max, then four minutes of alternating clean and push press. Accessory work is the biceps press, thumb grip press and chest press for five minutes. The 12 minutes of mobility covers the rear press, lateral thoracic flexion side press, split stance press, SOTS press and bent press. https://stream.kettlebell.monster/hls/0d1c179e-31dd-435f-ad80-d7392d720a61/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1247 NOVA Common Mistakes https://stream.kettlebell.monster/thumb/dfc3f104-7751-4bf7-8a29-9f489d7a9e18.jpg For the strict press the coach names moving anything but the shoulder and elbow, not locking out overhead, not activating the glutes, standing too narrow, and looking at the weight. For the clean he names throwing the weight away and following it, banging, and not extending the hips at the top. For the push press he names turning it into a jerk, and a disconnected elbow, since the force should travel through the torso into the forearm. https://stream.kettlebell.monster/hls/dfc3f104-7751-4bf7-8a29-9f489d7a9e18/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1246 NOVA Alternatives and Progressions https://stream.kettlebell.monster/thumb/a837a506-5f27-467c-ac7b-c7518e6dd8c7.jpg The coach says the progression to the strict press is the push press, then holding it overhead and lowering slowly, and that it should take no more than two months. Before pressing with spinal involvement, he says to work the spine without weight, with lateral thoracic flexion, windmills and upward and downward dog. He suggests lighter weights for the biceps press and thumb grip press, one rep at a time for the SOTS press, a bodyweight windmill before the bent press, and a decreased range for the split stance press. https://stream.kettlebell.monster/hls/a837a506-5f27-467c-ac7b-c7518e6dd8c7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1250 NOVA Follow-Along Workout https://stream.kettlebell.monster/thumb/9a5d3bea-93fa-4e9b-a2cf-cb9410c25816.jpg The countdown is one minute, and the one rep max block is one minute per side. The coach cannot yet strict press his 36, so he jerks it up and lowers it slowly. Next is a shoulder press with spinal involvement using his 28, then a four minute AMRAP of alternating clean and press with a 16, followed by accessory work and mobility presses. He says you can pick which accessory and mobility exercises to do, and that the workout needs to be repeated for the benefit. https://stream.kettlebell.monster/hls/9a5d3bea-93fa-4e9b-a2cf-cb9410c25816/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1847 OBSIDIAN Introduction https://stream.kettlebell.monster/thumb/9a546fb2-adc5-46bc-b7f0-7bd3cc223d53.jpg The coach says task one is one minute of jerk then one minute of snatch on one side, then the other side, then the same at 45 seconds and at 30 seconds, nine minutes of unbroken work. Task two is six minutes of active recovery, four of hip work and two of shoulder work. Task three is a maximum jerk set on each side and a maximum snatch set on each side, with up to two minutes of rest between. Score for task one is reps times 1.5 times the weight, and for task three it is reps times weight. https://stream.kettlebell.monster/hls/9a546fb2-adc5-46bc-b7f0-7bd3cc223d53/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1253 OBSIDIAN Workout Technique https://stream.kettlebell.monster/thumb/07410f92-22c3-40d6-baad-4879664a6966.jpg The coach explains the jerk as lower body powered, with a connected elbow in a good rack, a push press then dipping under until the elbow is extended. He explains the full snatch drop, regripping into hook grip and the fixation overhead. Each block is a minute of jerk and a minute of snatch on each side, then the same for 45 seconds and 30 seconds, nine minutes in all, then six minutes of active recovery. Task three is maximum jerks and snatches per side with up to two minutes rest. Task one scores reps times 1.5 times weight, and task three reps times weight. https://stream.kettlebell.monster/hls/07410f92-22c3-40d6-baad-4879664a6966/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1254 OBSIDIAN Alternatives and Progressions https://stream.kettlebell.monster/thumb/24689527-d8aa-4686-961a-2b093e222032.jpg In this instructional video, the coach explains the technical nature of kettlebell jerks and snatches and stresses the necessity of proper progression to prevent injury. Initially, it's crucial to master the overhead press and be comfortable with it. The coach then introduces the push press as a foundational movement, detailing the correct stance and technique. Following that, he breaks down the jerk into its components, demonstrating how to incorporate a squat during the second dip. For snatches, he emphasizes starting with the half snatch to refine the necessary skills before attempting the full snatch. The coach also highlights the importance of perfecting the clean and swing as prerequisites for safely executing the snatch. Overall, the video carefully guides viewers through a structured approach to effectively learn these advanced kettlebell techniques. https://stream.kettlebell.monster/hls/24689527-d8aa-4686-961a-2b093e222032/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1259 OBSIDIAN Follow-Along Workout https://stream.kettlebell.monster/thumb/349f1978-6848-4c24-8ec2-72e41dc830b1.jpg The countdown is one minute. Task one is a minute of unbroken jerk and a minute of unbroken snatch on each side, then the same for 45 seconds and for 30 seconds. The mobility block includes lunges, hip rotations, 90/90, scarecrow and arm circles. Task three is maximum jerks on one side, a maximum of two minutes rest, maximum jerks on the other side, then maximum snatches. At the end the coach says to make sure your hands are not bleeding, because that is not the objective. https://stream.kettlebell.monster/hls/349f1978-6848-4c24-8ec2-72e41dc830b1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1261 ODIN Introduction https://stream.kettlebell.monster/thumb/1866c231-f889-47e4-b2de-c1268b14e071.jpg The warm-up is burpee into squat with three jumping jacks for three minutes, then hip circle and Frankenstein kick for 30 seconds per side, and hip hinge, for two rounds, six minutes. Task one, with double kettlebells, is one dead clean, two bent over rows and three CrossFit burpees for 16 minutes AMRAP, scored as rounds times weight. Task two is active recovery of shin box into leg over for three minutes and bridge into crunch and sit-up for three minutes. Task three is for time: 100 jumping jacks, then 30 dead swing clean and squats with the task one weight. https://stream.kettlebell.monster/hls/1866c231-f889-47e4-b2de-c1268b14e071/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1264 ODIN Workout Technique https://stream.kettlebell.monster/thumb/12a11a67-9b11-4071-988b-6f1ff4e2fc0b.jpg The coach coaches the dead clean with double bells using cues: feet around the bells, hips low, shoulders above the handles, and the shoulders rising first. Common mistakes he names are curling the weight, rounding the back in the bent over row, rowing into the shoulders, overreaching, holding the breath in the squat, and casting the weight. He covers shin box into leg over and bridge into crunch and sit up, and says the 100 jumping jacks and 30 dead swing clean and squats are for time. https://stream.kettlebell.monster/hls/12a11a67-9b11-4071-988b-6f1ff4e2fc0b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1265 ODIN Alternatives and Progressions https://stream.kettlebell.monster/thumb/82c7d5f6-c88b-4f39-a5d5-6df9078d9f8b.jpg For the dead clean with double bells, the coach suggests a single bell, or lifting the bell up and doing a hang clean. For the bent over row, he suggests an elbow on the knee with a diagonal stance. For the CrossFit burpee, a normal burpee without the push-up. For shin box into leg over, he suggests the pigeon, and for the bridge into crunch and sit-up he says leave the sit-up out if needed. He also shows an assisted clean, and a quarter squat that stops when the hips stop. https://stream.kettlebell.monster/hls/82c7d5f6-c88b-4f39-a5d5-6df9078d9f8b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1269 ODIN Follow-Along Workout https://stream.kettlebell.monster/thumb/b40a6cec-ef9c-46c2-a856-05cd31d930ec.jpg The countdown is one minute. Task one with double bells is one dead clean, two bent over rows and three CrossFit burpees for 16 minutes AMRAP, scored as rounds times weight. Task two is three minutes of shin box into leg over and three minutes of bridge into crunch and sit-up. Task three is for time: 100 jumping jacks, then 30 dead swing clean and squats. https://stream.kettlebell.monster/hls/b40a6cec-ef9c-46c2-a856-05cd31d930ec/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1271 ODOS Introduction https://stream.kettlebell.monster/thumb/82cc8090-a94b-47d7-9f58-0145c5759a80.jpg Task one is push-up into squat jump and alternating thoracic rotation into arms overhead for two minutes, and task two is alternating Frankenstein kicks, cross knee to elbow and thoracic lateral flexion for two minutes, then 30 seconds of transition. Task three is four alternating clean and strict presses followed by 10 jumping jacks or five squats, eight minutes AMRAP. Task four is five minutes of active recovery, such as modified Scorpion stretch, Superman stretch or child's pose into downward dog, and task five repeats task three. The coach also talks about getting back into training after about a month off. https://stream.kettlebell.monster/hls/82cc8090-a94b-47d7-9f58-0145c5759a80/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1272 ODOS Workout Technique https://stream.kettlebell.monster/thumb/e102cf72-58a8-4564-9076-54a3a8369e83.jpg The coach demonstrates push-up into squat jump, alternating thoracic rotation, alternating Frankenstein kick, cross knee to elbow and lateral thoracic flexion. For the main task he does four alternating clean and strict presses, eight in total, with a good rack every time, then 10 jumping jacks or five squats, for eight minutes AMRAP. The five minutes of active recovery uses the modified Scorpion stretch, Superman and child's pose into downward dog, and he says to make it your own routine. https://stream.kettlebell.monster/hls/e102cf72-58a8-4564-9076-54a3a8369e83/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1274 ODOS Alternatives and Progressions https://stream.kettlebell.monster/thumb/3a72bea1-1a11-4c57-a9fd-a9c5cf758f9d.jpg The coach says that if you do not have a lighter weight and cannot get it overhead anymore, you can push press it, with knees forward and back, then press out. If you find you are casting the weight out and your lower back is hurting, he suggests using the other hand to help bring the bell up on the clean, a double arm clean. https://stream.kettlebell.monster/hls/3a72bea1-1a11-4c57-a9fd-a9c5cf758f9d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1275 ODOS Follow-Along Workout https://stream.kettlebell.monster/thumb/95472905-59c3-41a9-9b9d-e1aa2b1b487e.jpg The countdown is one minute. Task one is push-up into squat jump and alternating thoracic rotation into arms overhead for two minutes, and task two is alternating Frankenstein kick, cross knee to elbow and thoracic lateral flexion for two minutes, then 30 seconds to get ready for the clean and strict press. Afterwards the coach talks about training for longevity, listening to your body and responding to niggles. He says good form and technique is the base, then strength, then listening to the body. https://stream.kettlebell.monster/hls/95472905-59c3-41a9-9b9d-e1aa2b1b487e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1276 OMINOUS Introduction https://stream.kettlebell.monster/thumb/16db34a1-21bb-4473-83f2-83652514ad9c.jpg One round is a double kettlebell clean, press, squat and row, done for as many rounds as possible in four minutes, then two minutes of rest, repeated four times. You can change the weight between sets of the combo, and scoring is rounds times weight. The warm-up is two squats, four jumping jacks and two push-ups for one minute, then Frankenstein kick with knee to elbow and arms overhead for 30 seconds each side, for three cycles. https://stream.kettlebell.monster/hls/16db34a1-21bb-4473-83f2-83652514ad9c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1278 OMINOUS Workout Technique https://stream.kettlebell.monster/thumb/68f305d2-d05f-4f14-af15-eced2705600f.jpg The coach says to keep the bells together and to stand far enough away to pull them back, and he goes back to dead each time using a swinging clean. He wants a good rack with the elbows under the weight and a press with the neck neutral, elbows locked out and control at the top. For the squat he puts the handles on top of each other, lets the shoulders rise first, and for the row he stands a bit wider and drops into a hang. It is four minutes AMRAP, then two minutes rest. https://stream.kettlebell.monster/hls/68f305d2-d05f-4f14-af15-eced2705600f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1279 OMINOUS Common Mistakes https://stream.kettlebell.monster/thumb/0378ac05-cf7e-4910-be9b-97a3db11ffaa.jpg For the clean the coach names standing too close or too far from the bells, not pulling back, not enough speed and power from the legs, and holding onto the handles with no hand insertion. For the press he names using the legs and bringing the weight down to the side instead of the front. For the squat he names opening the elbows, not using the ankles, the hips coming up first, heels off the ground and knees caving in. For the row he names casting the weight out. https://stream.kettlebell.monster/hls/0378ac05-cf7e-4910-be9b-97a3db11ffaa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1285 OMINOUS Alternatives and Progression https://stream.kettlebell.monster/thumb/c403d248-82f5-4840-9899-a1c6a690b827.jpg The coach says the most difficult thing is working with double kettlebells, so you can work with one kettlebell: clean, press, squat and row on one side, then the other side. He says to be fair you can count both sides as one round, especially with lighter weight. For the clean you can use assistance from the other hand, in the squat you can put your hand on the bell, and for the row you can step back and row. https://stream.kettlebell.monster/hls/c403d248-82f5-4840-9899-a1c6a690b827/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1283 OMINOUS Follow-Along Workout https://stream.kettlebell.monster/thumb/2a8a5073-a303-48b3-8d5e-34f9462fe800.jpg The countdown is one minute. The coach says to use double bells or the single bell alternative. A round is a clean, a press, a squat and a row, and the AMRAP is four minutes, followed by two minutes rest, for four cycles, 24 minutes with eight minutes of rest. The coach says he went from the 28 to the 24, and on the last cycle he got nine rounds, aiming for one extra round instead of going up in weight. https://stream.kettlebell.monster/hls/2a8a5073-a303-48b3-8d5e-34f9462fe800/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1286 ORACLE Introduction https://stream.kettlebell.monster/thumb/ba40925d-a525-4abf-865d-237040f23e60.jpg The workout starts with six minutes of one pendulum swing and one pendulum snatch, then switching sides. After four minutes of active recovery come intervals of one minute of work and 30 seconds rest per side, at 6, 10, 12 and 20 reps per minute. The final task is four minutes of speed reps with a lighter weight. The coach uses a 20 for the intervals and a 16 for speed. The warm-up is jumping jacks and squats, scapular movements and shoulder circles, then external hip rotation, Frankenstein kick and hamstring curl, for three cycles. https://stream.kettlebell.monster/hls/ba40925d-a525-4abf-865d-237040f23e60/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1287 ORACLE Warm-Up Technique https://stream.kettlebell.monster/thumb/016bee8b-db1f-4745-9715-92f0328b9f0f.jpg The first 30 seconds is two jumping jacks and two squats, stepping out into the squat stance if the feet are together. The next 30 seconds is two scapular abduction into adduction and two shoulder circles, without rushing the range. Then external hip rotation, Frankenstein kick and hamstring curl for 30 seconds on one side and 30 seconds on the other. The whole thing is repeated for three cycles, six minutes. https://stream.kettlebell.monster/hls/016bee8b-db1f-4745-9715-92f0328b9f0f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1288 ORACLE Workout Technique https://stream.kettlebell.monster/thumb/c9987fd8-e787-4587-84b5-a34ad7e0cce6.jpg The coach explains the pendulum swing as relaxed, with the weight not stopped abruptly on the backswing, followed by the acceleration pull as he stands up. In the snatch he fixates overhead, then drops without following the weight, regrips, and uses a double extension. The six-minute task alternates one swing and one snatch per side. The intervals are 6, 10, 12 and 20 reps per minute with one minute of work and 30 seconds rest, using a 20, then four minutes of speed reps with a 16. https://stream.kettlebell.monster/hls/c9987fd8-e787-4587-84b5-a34ad7e0cce6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1290 ORACLE Common Mistakes https://stream.kettlebell.monster/thumb/d33aade6-8b60-41ef-98a4-219edff1bcf9.jpg The coach names turning the pendulum swing into a common hip hinge swing, where the ankles do not move and the weight goes away from you. He says the pendulum keeps the weight close and is designed for the clean and snatch. Other mistakes are violently pushing forward, holding onto the weight instead of a loose hook grip, and casting the weight when overhead and following it. He says to initiate the drop with a little forearm rotation and let it fall. https://stream.kettlebell.monster/hls/d33aade6-8b60-41ef-98a4-219edff1bcf9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1289 ORACLE Alternatives and Progressions https://stream.kettlebell.monster/thumb/0d267370-de1b-49c1-b5e3-f831d84cb66f.jpg The coach says the full snatch is the hardest part and the progression is to master the clean first, since banging in the clean carries over to the snatch and worse overhead. Start with clean and press, holding the weight overhead until the time is up, then clean and push press. The next step is the half snatch, snatching overhead and dropping into the rack when the beep goes. After that you do the full snatch. https://stream.kettlebell.monster/hls/0d267370-de1b-49c1-b5e3-f831d84cb66f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1294 ORACLE Follow-Along Workout https://stream.kettlebell.monster/thumb/22ca8142-026f-4629-9867-7f69917e7218.jpg The countdown is one minute. Task one is six minutes of one pendulum swing and one snatch, switching sides, starting with a heavy weight and putting it down as little as possible. After four minutes of active recovery come the intervals of one minute work, starting at 6 reps per minute, then 10, 12 and 20. An extra minute of rest follows, then four minutes of speed reps. Afterwards the coach says his left side is not the same as the right. https://stream.kettlebell.monster/hls/22ca8142-026f-4629-9867-7f69917e7218/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1297 OSIRIS Warm-Up Technique https://stream.kettlebell.monster/thumb/768bdf8d-34f5-4374-8f3e-8fb440d4597b.jpg The coach does five hip hinges into arms overhead, bending at two joints with a neutral spine, ankles still, squeezing the glutes and hamstrings and then reaching the arms overhead. Next is a combination of a squat at three joints, alternating opposite knee to elbow, and alternating Frankenstein kick, done five times. It ends with 20 jumping jacks. Everything is repeated for three rounds. https://stream.kettlebell.monster/hls/768bdf8d-34f5-4374-8f3e-8fb440d4597b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1298 OSIRIS Workout Technique https://stream.kettlebell.monster/thumb/9614e693-49f2-4ee5-b1c2-9306de256daa.jpg The coach covers the double arm swing: wait for the weight to fall, hinge, insert the weight and pull it out, 15 times. He then moves to the goblet grip for the goblet squat with the elbows under the weight. The Turkish get-up is broken down step by step, and he stresses remembering which leg came up and going back with the same leg. It is five goblet squats and a Turkish get-up on each side for eight rounds, then max alternating clean and strict press in the remaining time. https://stream.kettlebell.monster/hls/9614e693-49f2-4ee5-b1c2-9306de256daa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1299 OSIRIS Common Mistakes https://stream.kettlebell.monster/thumb/9a1593a4-ee5c-456c-a8fb-d4821ef2624c.jpg For the double arm swing the coach names shoulders in front of the hips, a gooseneck, following the bell by bending early, and bobbing at the back where the bell stops abruptly. For the goblet squat he names the bell too far out and bending forward. For the Turkish get-up he names coming up or going back with the wrong leg, not pressing the elbow into the ground, a bent elbow and not curling the toes under. For the clean and strict press he names no hand insertion and using the legs. https://stream.kettlebell.monster/hls/9a1593a4-ee5c-456c-a8fb-d4821ef2624c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1300 OSIRIS Alternatives and Progressions https://stream.kettlebell.monster/thumb/3022ea70-0d1f-498b-964e-fcd3f3bf32a3.jpg The coach says you can break the 15 double arm swings into sets, such as five and five and five. For the goblet squat you can do it without weight, or use a racked squat. For the Turkish get-up he suggests doing it without weight, or only a part of it, such as the chest press onto the elbow, several times. For the strict press the alternative is a push press. He also gives options for getting the bell into the goblet grip, such as setting it on the ground and curling it up. https://stream.kettlebell.monster/hls/3022ea70-0d1f-498b-964e-fcd3f3bf32a3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1304 OSIRIS Follow Along Workout https://stream.kettlebell.monster/thumb/0aac875a-b563-4bdf-923b-17e0d3a9227e.jpg The countdown is one minute. Each round is 15 double arm swings, five goblet squats and a lunge-style Turkish get-up on each side, for eight rounds. Whatever time is left of the 20 minutes is used for maximum alternating clean and strict press. The video begins with a 30 second countdown to the first round. https://stream.kettlebell.monster/hls/0aac875a-b563-4bdf-923b-17e0d3a9227e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1309 PAIN+Introduction https://stream.kettlebell.monster/thumb/7e07a2a3-28e1-47a7-9e18-f74bed58ab46.jpg Task one is a 12 minute EMOM of three tasks each minute: double kettlebell dead clean, single kettlebell dead snatch on each side, and CrossFit burpees, with three reps in the first four minutes and two reps in the next eight. After a two minute rest, task two is six minutes of bodyweight mobility work, Cossack squat with thoracic rotation and upward and downward dog into runner's lunge. Task three is maximum double bell strict press, with no more than two seconds between reps. The warm-up combines squats, hip hinges, thoracic rotations, jumping jacks, arm circles, ankle circles and scarecrows. https://stream.kettlebell.monster/hls/7e07a2a3-28e1-47a7-9e18-f74bed58ab46/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1310 PAIN+ Warm-Up Technique https://stream.kettlebell.monster/thumb/9b0a9310-fbd2-492d-9203-f05d383039ec.jpg The first block is one squat, one hip hinge and alternating thoracic rotation for 30 seconds, then 10 seconds of jumping jacks and 10 seconds each way of frontal arm circles with thoracic rotation, for three cycles. The coach presses a leg into the ground so the hips stay still in the rotation. The second block is 10 seconds of ankle circles each side, 10 seconds of scarecrows and 10 seconds of arms overhead, also for three cycles. Together this is six minutes. https://stream.kettlebell.monster/hls/9b0a9310-fbd2-492d-9203-f05d383039ec/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1311 PAIN+ Workout Technique https://stream.kettlebell.monster/thumb/b86200ae-eb01-43da-bd24-8fc711432648.jpg The EMOM runs 12 minutes: double kettlebell dead clean, single kettlebell dead snatch each side, and CrossFit burpee, three reps of each for the first four minutes and two reps for the last eight. The coach says the clean is powered by the legs, with straight arms, hook grip and hand insertion at the top. After a two-minute rest come three minutes of alternating Cossack squat into knee extension with thoracic rotation, then three minutes of upward dog, downward dog and runner's lunge. The last task is a max double bell strict press with no more than two seconds pause between reps; the rep count is the score. https://stream.kettlebell.monster/hls/b86200ae-eb01-43da-bd24-8fc711432648/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1313 PAIN+ Common Mistakes https://stream.kettlebell.monster/thumb/5c260adf-36cd-443d-a74b-c5aa881bab2f.jpg In the dead clean the coach names not using a squat movement and casting the weight out instead of pulling the elbows back. For the dead snatch he says a weight that is too light is a mistake, and so is one too heavy to get high enough. In the CrossFit burpee he warns against keeping the hips low so the legs cannot kick out, and against the knees buckling in on landing. In the Cossack squat the shoulders come down while the hips do not. In the double bell strict press he names using the legs, leaning back, and elbows not under the weight. https://stream.kettlebell.monster/hls/5c260adf-36cd-443d-a74b-c5aa881bab2f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1312 PAIN+ Alternatives and Progressions https://stream.kettlebell.monster/thumb/1546dfcd-ef09-4e2a-b97e-403c52e39ab7.jpg For the double kettlebell dead clean the coach offers a single bell dead clean, or a hang clean if ankle and hip flexibility is lacking. For the dead snatch he says to master the dead clean first, and the alternative is a dead clean, push press, racked, then drop to dead. For the CrossFit burpee he suggests a normal burpee or a burpee on the knees. The Cossack squat can be done to a shallow depth, upward and downward dog can use a smaller range, and the runner's lunge can be left out. For the max strict press, work with one bell on one side until you cannot continue, then switch sides. https://stream.kettlebell.monster/hls/1546dfcd-ef09-4e2a-b97e-403c52e39ab7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1308 PAIN+ Follow-Along Workout https://stream.kettlebell.monster/thumb/f66b6459-e92b-49fd-9035-7edb990e3d40.jpg The countdown is one minute. Every minute for 12 minutes is a double kettlebell dead clean, a single arm dead snatch on one side, then the other, and a CrossFit burpee, three reps of each for the first four minutes and two reps for the last eight. Task two is bodyweight work: three minutes of alternating Cossack squat into knee extension and thoracic rotation, then upward dog, downward dog and runner's lunge. Task three is a maximum double bell strict press, ending the set if you rest more than two seconds. https://stream.kettlebell.monster/hls/f66b6459-e92b-49fd-9035-7edb990e3d40/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1320 PASSAGE TO ASGARD Common Mistakes https://stream.kettlebell.monster/thumb/b5a13e7e-acf7-421c-bf3c-20875f76c4d5.jpg The coach lists these mistakes: skipping the shoulder roll and turning the movement into a sit-up, not coming high before getting the leg under, not doing the leg sweep, keeping the back foot flat instead of curling it under, and still looking at the weight once up. Others are not bringing the hips up before kicking the leg out, and plonking down instead of lowering in a controlled way. He says the shoulder roll with the elbow into the ground works the lats and rear delt. https://stream.kettlebell.monster/hls/b5a13e7e-acf7-421c-bf3c-20875f76c4d5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1319 PASSAGE TO ASGARD Alternatives And Progressions https://stream.kettlebell.monster/thumb/98ee32ba-6a97-4bc8-afab-610d7c853606.jpg The coach calls the Turkish get-up lunge style quite complex and suggests breaking it down. You go up through shoulder, elbow, hand and hips, then back down, for five or ten reps or whatever feels comfortable, or switch sides each time. You can also stop at a position and wait there. He says to begin without weight, or with a light weight or even a shoe, if you have never done a Turkish get-up, and to add something over time or in your next workout. https://stream.kettlebell.monster/hls/98ee32ba-6a97-4bc8-afab-610d7c853606/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1323 PASSAGE TO ASGARD Follow-Along Workout https://stream.kettlebell.monster/thumb/a1b38481-8a6f-4c2f-bbcd-2549d90d3362.jpg The coach does 100 Turkish get-ups with a 16 and says viewers can do fewer reps and less weight and should check the alternatives and progressions. The time limit is a maximum of 90 minutes. Most of the audio is music. At the end he says the 100 took about 60 minutes, which was not what he aimed for, that his left shoulder muscular endurance started to play up, and that he did a few extra reps to be sure of 100. https://stream.kettlebell.monster/hls/a1b38481-8a6f-4c2f-bbcd-2549d90d3362/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1324 PENNY Introduction https://stream.kettlebell.monster/thumb/4015b4db-ed1f-4fdb-9634-349033d7731f.jpg The workout is for time: 60 half snatches, 50 jerks, 40 reps of hang clean, press overhead and reverse lunge, then 30 tricep push-ups or 50 bicycle crunches, switching sides at will. The warm-up is five jumping jacks, five thoracic rotations into cross knee to elbow, three alternating curtsy lunges into arms overhead and five full hip circles each way, for three cycles. The coach says it takes 16 to 20 minutes, his maximum heart rate was 156 and his average 120, and about 500 calories were burnt including the warm-up. https://stream.kettlebell.monster/hls/4015b4db-ed1f-4fdb-9634-349033d7731f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1326 PENNY Workout Technique https://stream.kettlebell.monster/thumb/572883a9-fec4-4a8d-b90e-41e93f16da28.jpg The warm-up is jumping jacks, thoracic rotation into cross knee to elbow, curtsy lunges into arms overhead and hip circles, three cycles. For the half snatch the coach says to end at 45 degrees overhead, pull the elbow down into the rack, drop and backswing. For the jerk he stresses a good rack, knees forward and back, and pushing the elbow up with the hips. In the hang clean the weight goes down and up, with a grip transition, then press overhead and reverse lunge, 40 reps. The finish is 30 tricep push-ups or 60 bicycle crunches, with switching at will. https://stream.kettlebell.monster/hls/572883a9-fec4-4a8d-b90e-41e93f16da28/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1327 PENNY Common Mistakes https://stream.kettlebell.monster/thumb/182ff17d-6389-4400-9cd0-b0c11a71d697.jpg The coach names these: in the curtsy lunge the foot side comes off the ground, or the lunge goes too low too soon. In the half snatch, no grip transition leads to a broken wrist grip, and he also warns against throwing the bell for the backswing and following the weight. The jerk becomes a push press. The hang clean becomes a swing clean. In the reverse lunge, feet in line with each other, banging the knee, a bent elbow overhead and not stepping back far enough. In tricep push-ups, flared elbows, hips up and sagging. https://stream.kettlebell.monster/hls/182ff17d-6389-4400-9cd0-b0c11a71d697/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1328 PENNY Alternatives and Progressions https://stream.kettlebell.monster/thumb/0514e64d-de7b-4383-ba4b-ffce0bd3ab8e.jpg For the curtsy lunge the coach starts with a reverse lunge and goes deeper over time. For the half snatch the progression is the clean, then a high swing and press, or a clean with a push press. The progression for the jerk is the push press, then learning the second dip under. For hang clean, press, overhead reverse lunge, a hip hinge clean can be an alternative, and if you cannot keep the arm straight overhead you rack the weight before the lunge. For tricep push-ups he gives off the knees with a negative, or staying on the knees. https://stream.kettlebell.monster/hls/0514e64d-de7b-4383-ba4b-ffce0bd3ab8e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1332 PENNY Follow-Along Workout https://stream.kettlebell.monster/thumb/0ae36298-6e8d-4fa7-a83a-5853678a7c1f.jpg The coach starts the timer with a one-minute countdown. The work is single bell half snatch for 60 reps, switch at will, then 50 jerks, then 40 hang clean, press overhead and reverse lunge, then 30 tricep push-ups or 60 bicycle crunches. He says you can put the bell down if needed but it is for time, so pick a weight you can keep going with. He counts reps in sets of 10 and says you should be done at about 20 minutes. https://stream.kettlebell.monster/hls/0ae36298-6e8d-4fa7-a83a-5853678a7c1f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1817 Perseus Introduction https://stream.kettlebell.monster/thumb/cb9c23a8-b8f9-4323-9cdf-7095faba8fbe.jpg The coach says the warm-up is two squats, two crunches and two hip hinges into arms overhead for four minutes, then optional body work of 10 to 15 minutes. Task one is a 16 minute AMRAP of a double kettlebell clean and press with six jumping jacks and two Frankenstein kicks on each side between reps. Task two is an eight minute AMRAP with a single kettlebell of two bent over rows and four single arm swings, switching at will. Score is rounds times weight. https://stream.kettlebell.monster/hls/cb9c23a8-b8f9-4323-9cdf-7095faba8fbe/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1818 Perseus Warm-Up Technique https://stream.kettlebell.monster/thumb/088cca48-1095-4131-98ee-4619fc7235c2.jpg The coach shows two squats, two crunches on the back, reaching to each side, and two hip hinges into arms overhead, repeated for four minutes. For the body work, which he says is about what feels good rather than reps, he shows wrist rotations, a Jefferson curl with an 8, 10 or 12 kilo weight, side lunges, a curtsy lunge keeping the foot flat, and a deep split lunge, for about 10 to 15 minutes. https://stream.kettlebell.monster/hls/088cca48-1095-4131-98ee-4619fc7235c2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1820 Perseus Workout Technique https://stream.kettlebell.monster/thumb/d453f5f9-23a0-4874-b17c-fb122512297e.jpg The coach demonstrates the pendulum clean from dead into the rack, then a press with the elbows under the weight, locked out. He says it is fine for the handles to clamp as long as the fingers are kept back. After that come six jumping jacks and two Frankenstein kicks each side, and he does this for 16 minutes AMRAP. Task two is two bent over rows with double bell, then four single arm swings with one bell, eight minutes AMRAP. Score is rounds times weight. https://stream.kettlebell.monster/hls/d453f5f9-23a0-4874-b17c-fb122512297e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1822 Perseus Common Mistakes https://stream.kettlebell.monster/thumb/e16903cb-f748-4573-b853-806bc097a5b3.jpg The coach names not swinging back far enough from dead, curling the bell with the arms instead of using the legs, not contracting around the hips, elbows out instead of under the weight, and not locking out. For bent over rows he names a rounded back, straight knees and curling. For the swing he names following the kettlebell, not enough leg power and a farmer's grip instead of a hook grip. He also advises standing up between sets of rows and swings to release tension. https://stream.kettlebell.monster/hls/e16903cb-f748-4573-b853-806bc097a5b3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1821 Perseus Alternatives and Progressions https://stream.kettlebell.monster/thumb/6159193f-5dd3-4e8a-a6bd-8ce8f9cad88b.jpg The coach says working with double kettlebell may be the most complex part, so you can work with one bell instead, with a clean and press. For the bent over rows he says no alternative is needed, but one bell can be used instead of two. For the single arm swing, if you are not ready, the alternative is a double arm swing, and the rest remains the same. https://stream.kettlebell.monster/hls/6159193f-5dd3-4e8a-a6bd-8ce8f9cad88b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1825 Perseus Follow-Along Workout https://stream.kettlebell.monster/thumb/955fbf2a-54e4-4267-b505-9a08495fd0b6.jpg The coach counts down one minute and describes one round as one double bell clean and press, six jumping jacks and two Frankenstein kicks on each side. He says to go as heavy as you can because the score is rounds times weight, and the work runs 16 minutes, followed straight away by task two. https://stream.kettlebell.monster/hls/955fbf2a-54e4-4267-b505-9a08495fd0b6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1334 PETALIDI Workout Technique https://stream.kettlebell.monster/thumb/6ed3b39e-db4a-4bab-a4be-3d608fedd0cf.jpg The warm-up goes straight into the workout and starts with the alternating reverse Turkish get-up with bodyweight, followed by five double arm swings with a light weight, for six minutes. After one minute of rest comes a 16-minute AMRAP: three single arm swings and one reverse Turkish get-up is one round. You can switch at will and change weight. Score is rounds multiplied by weight. The coach wants a hard style swing, holding the handle in the middle, and the bell brought overhead by clean and press, push press or snatch. https://stream.kettlebell.monster/hls/6ed3b39e-db4a-4bab-a4be-3d608fedd0cf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1335 PETALIDI Common Mistakes https://stream.kettlebell.monster/thumb/ae23cf23-fb2d-4ed4-b37f-2714607b5ac5.jpg For the swing the coach names following the kettlebell down by breaking at the hips, and involving the ankles by dropping the knees, when the swing should be a hip hinge with vertical shins. In the reverse Turkish get-up he lists going back on the same leg as the arm overhead, a bent elbow, not looking at the weight on the way down, plonking down, kicking the leg up and sitting up instead of rolling onto the shoulder, not bringing the hips up high, and not sweeping the back leg. https://stream.kettlebell.monster/hls/ae23cf23-fb2d-4ed4-b37f-2714607b5ac5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1338 POLARIS Introduction https://stream.kettlebell.monster/thumb/1dbfe307-672c-4eac-9112-30583fd935f2.jpg The warm-up is two jumping jacks, two squats, one alternating Frankenstein kick and one CrossFit burpee for four minutes. Tasks one and three are five-minute AMRAPs of full snatch with no switch, one on each arm. Tasks two, four and six are six minutes of mobility work. Tasks five and seven are five-minute AMRAPs of two split stance bent over rows and two squat deadlifts, one per side. Tasks one and three score reps times weight, tasks five and seven rounds times weight, all added up. The coach says it works snatch endurance and was programmed with a competition in mind. https://stream.kettlebell.monster/hls/1dbfe307-672c-4eac-9112-30583fd935f2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1340 POLARIS Warm-Up Technique https://stream.kettlebell.monster/thumb/9d3fb27a-5257-420d-ab93-395d971c612c.jpg The warm-up is two jumping jacks, two squats, alternating Frankenstein kicks and CrossFit burpees, repeated for four minutes. The coach cues feet under the hips for the jacks, toes slightly angled out and knees pulled out for the squats, and letting the hip flexors do the work in the Frankenstein kick without leaning forward. He says to make it five or six minutes if it is cold, longer if you are unconditioned, and that it can be split into three-minute blocks with a minute of rest. https://stream.kettlebell.monster/hls/9d3fb27a-5257-420d-ab93-395d971c612c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1341 POLARIS Workout Technique https://stream.kettlebell.monster/thumb/2767cd92-15de-4846-9cd4-17b8f8fbd647.jpg Task one is a five-minute full snatch on one arm, unbroken; the only place to rest is overhead, and putting the weight down does not count. The coach stresses pacing, regripping into hook grip and staying in extension. Mobility tasks are alternating pigeon, downward dog, upward dog and child's pose; runner's lunge into arm circle, kneeling hip extension and thoracic extension; and static squat with alternating horizontal shoulder abduction. Task five and seven are two split stance bent over rows and two squat deadlifts for five minutes, as many rounds as possible. https://stream.kettlebell.monster/hls/2767cd92-15de-4846-9cd4-17b8f8fbd647/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1342 POLARIS Common Mistakes https://stream.kettlebell.monster/thumb/072435f8-0ca7-4800-af2e-a393eb4600c3.jpg In the full snatch the coach names not generating enough leg power, gripping the handle tight instead of using a hook grip, and casting the weight out overhead. In the static squat he names feet out too far with knees coming in, sagging into the bottom, and a rounded back. In the split stance bent over row, a rounded back and curling into the shoulder. In the squat deadlift, turning it into a hinge with the shoulders down, knees buckling in, and not ending in full extension. https://stream.kettlebell.monster/hls/072435f8-0ca7-4800-af2e-a393eb4600c3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1343 POLARIS Alternatives and Progressions https://stream.kettlebell.monster/thumb/eef8638c-b3be-4978-85ee-a0c3ca5aeaa0.jpg The coach says the clean should be mastered first, since everything in the clean happens in the snatch. The first progression is clean and push press, with the same rack each time. Next he gives the high swing, then the half snatch, which is a snatch back into the rack, as the step before the full snatch. For the workout you either do clean and push press, or half snatch. For the squat deadlift, if you lack squat depth, raise the weight on a yoga block or a small stool. https://stream.kettlebell.monster/hls/eef8638c-b3be-4978-85ee-a0c3ca5aeaa0/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1347 POLARIS Follow-Along Workout https://stream.kettlebell.monster/thumb/f39880f9-bcd5-43ca-bbc6-cea2c55bf442.jpg The follow-along starts with a one-minute countdown, then a five-minute AMRAP of full snatch, unbroken, or the alternative; the coach says the five minutes can be shortened to four or three. Mobility follows: alternating pigeon, plank, downward dog, upward dog and child's pose. The snatch task repeats on the other side, then runner's lunge into arm circle with hip extension and thoracic extension. Task five is two split stance rows and two squat deadlifts on the same side for five minutes, only full rounds count. Static squat with horizontal shoulder abduction, thoracic rotation and lateral flexion comes next, then the combo on the other side. https://stream.kettlebell.monster/hls/f39880f9-bcd5-43ca-bbc6-cea2c55bf442/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1349 PREDATOR Introduction https://stream.kettlebell.monster/thumb/5d69334c-41e1-42b9-9cca-a952300cc87c.jpg The coach lists 80 jumping jacks, 40 bent over rows, 80 dead to overhead reverse lunges and 40 push-ups with a 30-minute time cap. The reverse lunges can be scaled to 70, 60 or 50, but the push-ups must still be done at the end. Score is the remaining seconds multiplied by the weight used, then multiplied by 1.25 for 80 lunges, 1 for 70, 0.75 for 60 and 0.50 for 50. As an example, finishing at 26 minutes leaves four minutes, so 240 seconds. He calls the dead to overhead reverse lunge the hardest part, and the part that takes the longest. https://stream.kettlebell.monster/hls/5d69334c-41e1-42b9-9cca-a952300cc87c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1351 PREDATOR Workout Technique https://stream.kettlebell.monster/thumb/06976689-370e-41e0-ad2d-d90a65ba03b1.jpg The 80 jumping jacks are the warm-up, and he suggests clapping at the top once warm. The 40 bent over rows are done in a split stance, thinking of pulling the elbow up rather than the weight. For the 80 dead to overhead reverse lunges, options are the dead snatch, a swing clean with push press or jerk, or a dead clean with push press, press or jerk. He cues keeping the feet on imaginary railroad tracks under the hips. The lunge count changes the score multiplier: 1.25 for 80, 1 for 70, 0.75 for 60, 0.50 for 50. The 40 push-ups can be tricep, hybrid or chest. https://stream.kettlebell.monster/hls/06976689-370e-41e0-ad2d-d90a65ba03b1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1352 PREDATOR Common Mistakes https://stream.kettlebell.monster/thumb/8a0ccb48-8518-4d6f-a8ff-cb7a3abd68b9.jpg In the bent over row the coach names a rounded upper back and curling the weight, and says to think of pulling the elbow up. In the overhead reverse lunge he lists stepping out of the imaginary railroad tracks, not stepping back far enough so the knee comes forward and the heel lifts, shoulders coming forward, and a bent arm overhead, with the alternatives and progressions video for the last. Getting the weight overhead, he names holding the handle without hand insertion, giving a broken wrist grip. In push-ups, sagging hips and bridging hips. https://stream.kettlebell.monster/hls/8a0ccb48-8518-4d6f-a8ff-cb7a3abd68b9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1353 PREDATOR Alternatives and Progressions https://stream.kettlebell.monster/thumb/8c23b2ea-545a-4273-bd9b-d4169118df72.jpg The coach says this is the only exercise needing alternatives. If you lunge back and cannot lock the elbow out straight overhead, bring the weight overhead any way you want, rack it, then reverse lunge. Once that is good, go into the lunge, press overhead, lower back to the rack and stand up. He says this is the main thing to progress with. https://stream.kettlebell.monster/hls/8c23b2ea-545a-4273-bd9b-d4169118df72/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1356 PREDATOR Follow-Along Workout https://stream.kettlebell.monster/thumb/56780678-7c6c-45c3-849e-2730df34ccf8.jpg The coach starts a one-minute countdown and lists the work, done for time with a single kettlebell: 80 jumping jacks, 40 bent over rows, 80 dead to overhead reverse lunges and 40 push-ups, with a 30-minute cap. He says the time cap was generous. The cool-down covers kneeling with shins flat, the 90/90 position with a lean to each side, child's pose walking the hands to each side, a calf stretch with the ball of the foot raised, and a reverse lunge stretch with arms overhead. https://stream.kettlebell.monster/hls/56780678-7c6c-45c3-849e-2730df34ccf8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1357 PROMETHEUS PHASE II DAY 1. Introduction https://stream.kettlebell.monster/thumb/eb28ce1b-d1fc-456c-8697-757affe63ea7.jpg The coach says the split program can use one or two kettlebells, at 70 to 80% of 1 RM, and today is shoulders and chest. The warm-up is six jumping jacks, two squats and two Frankenstein kicks each side, then six jumping jacks, three alternating thoracic rotations, three side bends, six double arm swings and three halos each way. The workout has eight double kettlebell strict front presses, eight floor chest presses, 20-second overhead holds with step outs, 12 swing high pulls each side, side presses, bottoms up presses, jerks with a slow eccentric and arm bars, with two to five minutes of active recovery between. It is two to four rounds, about 45 to 60 minutes. https://stream.kettlebell.monster/hls/eb28ce1b-d1fc-456c-8697-757affe63ea7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1359 PROMETHEUS PHASE II Day 1. Workout Technique https://stream.kettlebell.monster/thumb/94e88513-c6c8-4952-86f2-ea926225c7de.jpg The coach demonstrates the double kettlebell strict front press with a good rack and slow controlled reps, then the floor chest press with elbows out and weight above the elbows. Overhead holds are about 20 seconds with step outs to create instability. The single kettlebell side press starts with light weight and can begin at a hybrid angle between front and side. He also shows bottoms up press, swing high pull, double kettlebell jerk with a slow lowering phase, and arm bar. The session is two to four rounds, about 45 to 60 minutes, with active recovery between. https://stream.kettlebell.monster/hls/94e88513-c6c8-4952-86f2-ea926225c7de/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1361 PROMETHEUS PHASE II Day 1. Common Mistakes https://stream.kettlebell.monster/thumb/081948d1-f02e-4638-862b-b40894612d74.jpg For the strict front press the coach names going out to the side, using the spine to come under the weight, looking at the weight, and elbows going out on the way down. In the floor chest press, weight not above the elbows, a broken wrist grip, letting the elbow fall to the ground and keeping the head up. Overhead holds: not locking out and not engaging the glutes. High pull: the bell leading instead of the elbow and pushing out too fast. Bottoms up press: elbow not under the weight. Arm bar: the arm not staying vertical. https://stream.kettlebell.monster/hls/081948d1-f02e-4638-862b-b40894612d74/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1360 PROMETHEUS PHASE II Day 1. Alternatives and Progressions https://stream.kettlebell.monster/thumb/a0705a5a-755b-4836-b8e4-7590d082abc8.jpg If you have one bell, the coach says to do the exercises with one bell and 8 on each side, keeping the body from leaning. The floor chest press can be done with one kettlebell. For overhead holds, work with one bell and reduce to 15 or even 10 seconds if the elbows bend or you shake. Instead of the swing high pull he offers a bent over row to the side. For the side press, lower the weight or press from a hybrid angle. For bottoms up press you can steady the bell with the other hand, and for the arm bar start with a very light weight or none. https://stream.kettlebell.monster/hls/a0705a5a-755b-4836-b8e4-7590d082abc8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1365 PROMETHEUS PHASE II Day 1. Follow-Along Workout https://stream.kettlebell.monster/thumb/ac0f8b9c-9ede-4a5a-8bd8-53a3dcf1ec62.jpg The coach uses two 20s and two 16s and says it is strength, not cardio, so reps are slow and controlled. Each round includes double kettlebell work such as the strict press, floor chest press and overhead holds with step outs, plus swing high pulls, single kettlebell side press, bottoms up press, a double kettlebell jerk into a slow lowering phase and arm bars. Two to five minutes of active recovery follow each set, such as chest stretches, child's pose and upward and downward dog. He says that going through everything once is close to 40 minutes. https://stream.kettlebell.monster/hls/ac0f8b9c-9ede-4a5a-8bd8-53a3dcf1ec62/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1367 PROMETHEUS PHASE II Day 2. Introduction https://stream.kettlebell.monster/thumb/ffb2eaaf-994e-4ddb-91a8-e8e197ccc068.jpg The warm-up is four jumping jacks, curtsy lunge, reverse lunge and hip hinge on each side, then two squats, two Frankenstein kicks each side and alternating thoracic rotation, for two rounds, eight minutes in total. The workout is eight racked squats, eight calf raises, eight stiff legged deadlifts, six racked curtsy lunges each side, eight sumo deadlifts and three sets of racked in place lunges each side. After that come two to five minutes of active recovery, repeated for three to four rounds, about 45 to 60 minutes. The coach says to check the alternatives and progressions and technique videos. https://stream.kettlebell.monster/hls/ffb2eaaf-994e-4ddb-91a8-e8e197ccc068/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1368 PROMETHEUS PHASE II Day 2. Warm-Up Technique https://stream.kettlebell.monster/thumb/f6ef5a2a-0241-449f-9f25-ccfad24f60b8.jpg The warm-up starts with four jumping jacks, curtsy lunge, reverse lunge and hip hinge, repeated on the other side, for two minutes. The coach says to stop going deeper in the curtsy lunge once the foot comes off the ground. The next block is two squats, two Frankenstein kicks and alternating thoracic rotation, also for two minutes. Everything is done for two rounds, which is the full warm-up. https://stream.kettlebell.monster/hls/f6ef5a2a-0241-449f-9f25-ccfad24f60b8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1371 PROMETHEUS PHASE II Day 2. Common Mistakes https://stream.kettlebell.monster/thumb/3ee75095-f5e8-4134-912a-f960f58ce262.jpg For racked squats the coach names the torso coming forward, a rounded back, coming up hips first, and heels coming off the ground. In calf raises, weight not spread over the balls of the feet and not squeezing at the top. In stiff legged deadlifts, a rounded back, shoulders going below the hips, and bending knees or ankles; he advises elevating the weight. In racked curtsy lunges, the inside foot coming off the ground. In sumo deadlifts, feet pointing forward, turning it into a hinge and knees buckling in. In in place lunges, feet in line and leaning forward. https://stream.kettlebell.monster/hls/3ee75095-f5e8-4134-912a-f960f58ce262/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1370 PROMETHEUS PHASE II Day 2. Alternatives and Progressions https://stream.kettlebell.monster/thumb/0ab50ac3-d5dd-4ae1-804b-4174a2569151.jpg For racked squats the demonstrator uses one 8 kilo kettlebell, or one bell held with both hands. Calf raises can be done without weight, holding on to a wall. For stiff legged deadlifts, go a little wider with the feet, do a hang lift if flexibility is lacking, or raise the weight on a box. The racked curtsy lunge can use a single bell and be done at half or quarter depth, or without weight. Sumo deadlifts can use one bell, raised on a platform. The in place lunges can be done with two hanging bells instead of racked. https://stream.kettlebell.monster/hls/0ab50ac3-d5dd-4ae1-804b-4174a2569151/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1375 PROMETHEUS PHASE II Day 2. Follow-Along Workout https://stream.kettlebell.monster/thumb/160bd33a-779a-4eea-879d-8e4175af6a69.jpg The coach goes through eight racked squats, eight calf raises, eight stiff legged deadlifts, six racked curtsy lunges each side, eight sumo deadlifts and three sets of three racked in place lunges each side, with two to five minutes of active recovery between rounds. He says it is not cardio and to keep a slow pace. He breaks sets up when needed and does three rounds. Between rounds he stretches, including kneeling and pigeon. He finishes at one hour seven minutes and advises stretching or rolling afterwards. https://stream.kettlebell.monster/hls/160bd33a-779a-4eea-879d-8e4175af6a69/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1377 PROMETHEUS PHASE II Day 3. Introduction https://stream.kettlebell.monster/thumb/38b79227-d198-4189-8168-8eb91dc87016.jpg The warm-up is six jumping jacks, one squat, one alternating reverse lunge with arms overhead and a twist for two minutes, then three ab crunches, one alternating side crunch and two alternating side bends for two minutes, for two rounds. The workout includes eight single arm bent over rows narrow from dead, kettlebell crunch into sit-ups, eight rows hybrid to wide, eight side bends each side, eight Jefferson curls, eight low Spiderman planks and eight ribbons into twist. The coach says to check the alternatives and progressions and common mistakes. https://stream.kettlebell.monster/hls/38b79227-d198-4189-8168-8eb91dc87016/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1378 PROMETHEUS PHASE II Day 3. Warm-Up Technique https://stream.kettlebell.monster/thumb/6d4258b3-2f89-4879-b629-e6e908d16d5e.jpg The warm-up focuses on the spine, abs, obliques and back. It begins with six jumping jacks, a squat, and an alternating reverse lunge with arms overhead and a twist, for two minutes. Next are three crunches, with the lower back kept on the ground, one alternating side crunch and two alternating standing side bends, also for two minutes. The coach says to start at minimum depth and progress. Everything is done for two rounds. https://stream.kettlebell.monster/hls/6d4258b3-2f89-4879-b629-e6e908d16d5e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1379 PROMETHEUS PHASE II Day 3. Workout Technique https://stream.kettlebell.monster/thumb/fcca11f3-cd7e-4fac-a2cd-ebb51321c12e.jpg The coach explains narrow, hybrid and wide rows by the space between elbow and body: narrow works the lats and rear delt, wider works the scapula and rhomboids. He shows the kettlebell crunch into sit-up, standing side bends as lateral thoracic flexion, the Jefferson curl, which he says uses the back as the prime mover, the low Spiderman plank, where left and right equals two, and ribbons into twist. He says to do about three to five rounds, about 45 to 60 minutes. https://stream.kettlebell.monster/hls/fcca11f3-cd7e-4fac-a2cd-ebb51321c12e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1381 PROMETHEUS PHASE II Day 3. Common Mistakes https://stream.kettlebell.monster/thumb/724b8ee2-8eab-4e01-abdd-e9136b5c29ca.jpg The coach names these. Bent over row: going wide instead of narrow, rounding the back, and curling into the shoulder. Crunch into sit-up: using momentum. Hybrid to wide row: going narrow. Side bend: moving to the front with the hips. Jefferson curl: turning it into a deadlift, and going too deep, too heavy or too many reps when starting out. Low Spiderman plank: sagging or bridging through the hips; go onto the knees and break the set up. For ribbons into twist the alternative is a halo around the head. https://stream.kettlebell.monster/hls/724b8ee2-8eab-4e01-abdd-e9136b5c29ca/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1380 PROMETHEUS PHASE II Day 3. Alternatives and Progressions https://stream.kettlebell.monster/thumb/01091f20-a716-40bf-b699-d9d55b203c22.jpg For the single arm bent over row, the coach offers a double arm row if the weight is too heavy, an elevated weight if you cannot reach the floor, or a stepped-back row with the forearm on the thigh. The crunch into sit-up can become a crunch with the weight held in the palms, 12 reps or slower. The side bend can be a side crunch on the floor. Start the Jefferson curl with bodyweight, then add elevated weight. The Spiderman plank can be done on the knees. Ribbons into twist can be replaced by halos, eight or six each way. https://stream.kettlebell.monster/hls/01091f20-a716-40bf-b699-d9d55b203c22/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1385 PROMETHEUS PHASE II Day 3. Follow-Along Workout https://stream.kettlebell.monster/thumb/f6d34618-3cdf-4153-affe-8233486630c2.jpg The follow-along runs three rounds of single arm bent over rows narrow from dead and hybrid to wide, eight each side, kettlebell crunch into sit-up, side bends eight each side, Jefferson curls, low Spiderman plank where left and right equals two, and ribbons into twist where left and right equals one. The coach says it is not cardio, to stay slow, and to lower the weight or reps if needed. He mentions 32 kilos for him and 16 for the other person on the narrow rows, and says one hour in that this can take 90 minutes or two hours. https://stream.kettlebell.monster/hls/f6d34618-3cdf-4153-affe-8233486630c2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1387 PROMETHEUS PHASE II Day 4. Introduction https://stream.kettlebell.monster/thumb/9a52551c-e94b-45d6-b5f5-044fd9a40d0b.jpg The warm-up is six jumping jacks, two squats and two Frankenstein kicks each side for two minutes, then wrist circles, forearm circles, shoulder rolls and arm circles for two minutes, repeated for two rounds. The workout is eight double arm hammer curls with one kettlebell, eight skull crushers, eight single arm kneeling curls, eight shrugs with two kettlebells, eight standing tricep extensions with one kettlebell, and eight shrug and upright rows. The coach says to work for about 45 to 60 minutes or more. https://stream.kettlebell.monster/hls/9a52551c-e94b-45d6-b5f5-044fd9a40d0b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1388 PROMETHEUS PHASE II Day 4. Warm-Up Technique https://stream.kettlebell.monster/thumb/9d045ece-0c4e-465b-9fe6-2d98df836fac.jpg The warm-up is six jumping jacks, two squats, and two Frankenstein kicks each side, starting low and going higher as you warm up, for two minutes. The second block is wrist circles, forearm circles, shoulder rolls and arm circles, with no set number of reps, also for two minutes. The coach says the whole thing is done for two rounds. https://stream.kettlebell.monster/hls/9d045ece-0c4e-465b-9fe6-2d98df836fac/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1389 PROMETHEUS PHASE II Day 4. Workout Technique https://stream.kettlebell.monster/thumb/0aad1930-0169-46ea-afd9-08e6363dcc8c.jpg The coach demonstrates eight double arm hammer curls holding the horns with elbows at the sides, and skull crushers with elbows pointing towards the knees. For the single arm kneeling curl he uses a gorilla grip with the handle at 45 degrees over the heel of the palm. Shrugs use two kettlebells lifted by suitcase deadlift, with each rep taking at least five seconds. Standing tricep extensions can be done with three different grips on the bell, and the shrug and upright row holds the shrug while the elbows pull up. The set repeats for about 45 to 60 minutes or more. https://stream.kettlebell.monster/hls/0aad1930-0169-46ea-afd9-08e6363dcc8c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1392 PROMETHEUS PHASE II Day 4. Workout Programming https://stream.kettlebell.monster/thumb/f815775f-e89f-4cf4-94d2-a041d82448be.jpg The coach names using momentum as the most common mistake, since this is strength work. He lists elbows flaring out in skull crushers, gripping the handle in the fingers in kneeling curls and not supporting the arm, pulling with the elbows or wrist in shrugs and moving the head forward or back, arching the back in standing tricep extensions, and lifting too high in the upright row. He says the elbows should lead there. He advises going down in weight, or using a wall or a seat, to control the weight. https://stream.kettlebell.monster/hls/f815775f-e89f-4cf4-94d2-a041d82448be/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1391 PROMETHEUS PHASE II Day 4. Common Mistakes https://stream.kettlebell.monster/thumb/364a94f7-d6d7-471f-b1f3-ecbe5ebff7d7.jpg For the double arm hammer curl the coach suggests sitting with the weight between the knees, or leaning against a wall to stop the body swinging. Skull crushers can be replaced by a chest press or tricep press. The single arm kneeling curl can use the other hand for assistance, as little as needed. Shrugs can use one bell instead of two. The standing tricep extension can be done shallower or on the floor. For shrug and upright row, hold a bell with a shrug for a count of five, or go only a little way up. https://stream.kettlebell.monster/hls/364a94f7-d6d7-471f-b1f3-ecbe5ebff7d7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1395 PROMETHEUS PHASE II Day 4. Follow-Along Workout https://stream.kettlebell.monster/thumb/213411ce-dbb7-42db-99a2-cb16ab1014b6.jpg The coach goes through eight double arm hammer curls, eight skull crushers, eight single arm kneeling curls each side, eight shrugs with double kettlebell, eight standing triceps extensions and eight static shrug and upright rows, at a slow pace, for three rounds. He says it is not a cardio workout and to break sets up when needed. He says that if you cannot hold the shrug at the top or keep your neck straight, the weight is too heavy. After the last round he offers an optional finisher of fast double arm bent over rows to the chest with a lighter weight. https://stream.kettlebell.monster/hls/213411ce-dbb7-42db-99a2-cb16ab1014b6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1397 PROTEUS Introduction https://stream.kettlebell.monster/thumb/d806fa09-7f8d-49c6-860e-ad071101f300.jpg Task one is a 10-minute AMRAP with a single kettlebell: alternating lunge, dead curl into press, standing up and back down. One side equals one round and at least 25 rounds are needed or the score does not count. Task two is six minutes of supine spine twists and crunch variations. Task three is for time with a 10-minute cap: 15 reps each side of bent over dead row, lift into hang clean, and overhead reverse lunge, sticking to the same side. Task one scores rounds times weight, task three remaining seconds times weight. The warm-up is two cycles of 10-second intervals of jumping jacks, Frankenstein kicks, squats and arm circles. https://stream.kettlebell.monster/hls/d806fa09-7f8d-49c6-860e-ad071101f300/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1398 PROTEUS Warm-up Technique https://stream.kettlebell.monster/thumb/ce9cac3e-6f39-4ab1-9e13-ec4655e81f2a.jpg The warm-up uses 10-second intervals. The first part is jumping jacks, Frankenstein kicks on one side and Frankenstein kicks on the other, for three rounds, which is one and a half minutes. The second part is jumping jacks, squats and arm circles for three rounds, another one and a half minutes. The coach says to do two cycles, six minutes in total. He cues keeping the knees straight in the jumping jacks and not leaning forward in the Frankenstein kicks. https://stream.kettlebell.monster/hls/ce9cac3e-6f39-4ab1-9e13-ec4655e81f2a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1399 PROTEUS Workout Technique https://stream.kettlebell.monster/thumb/dfcf89e5-e335-45f2-9b71-b520971a7351.jpg In the combo the coach does a reverse lunge, rests the elbow on the inner thigh, folds at the hips with a straight back and curls the weight with a gorilla grip, handle over the heel of the hand. He then presses, stands up and lunges back, then switches sides. One side equals one round, 25 are needed in the 10-minute AMRAP. Core work is supine spine twists and crunches and leg raises for six minutes. The final combo is a bent over dead row, lift into hang clean and an overhead reverse lunge, 15 each side with plyometric reps. https://stream.kettlebell.monster/hls/dfcf89e5-e335-45f2-9b71-b520971a7351/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1402 PROTEUS Common Mistakes https://stream.kettlebell.monster/thumb/85c9b736-fb5f-4f15-b92c-5f2088ed4a71.jpg In the dead curl, the coach names gripping the handle in the fingers, which puts the weight on the wrist, rounding the back, and bringing the body down to the weight. Pressing with a bent elbow and standing up is a mistake, as is a knee close to the front foot in the reverse lunge. In the second combo he names a rounded back in the row, pausing at the bottom instead of plyometric reps, and reverse lunging with a bent elbow overhead. https://stream.kettlebell.monster/hls/85c9b736-fb5f-4f15-b92c-5f2088ed4a71/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1400 PROTEUS Alternatives and Progressions https://stream.kettlebell.monster/thumb/294b15b4-ee15-4dfb-81eb-1fdc14ffa98d.jpg For the alternating lunge, dead curl into press, the coach says to assist with the other arm, as little as possible, if the weight is too heavy for the curl. He also suggests pressing up, lowering back, then standing up. No alternative is needed for the core work. In the last combo the other hand can assist the lift, a push press can replace the press, and if the overhead reverse lunge is a struggle, bring the weight back down into the rack and lunge from there. https://stream.kettlebell.monster/hls/294b15b4-ee15-4dfb-81eb-1fdc14ffa98d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1405 PROTEUS Follow Along Workout https://stream.kettlebell.monster/thumb/a367a60a-703a-4570-a166-e2e9d0249a1d.jpg The coach starts a one-minute countdown and says each side counts as one round and sides must alternate, for 10 minutes, with at least 25 rounds. The exercise is reverse lunge, dead curl into press, stand up and back down. Active recovery and core work follow, then the for-time combo of 15 reps each side of bent over dead row, lift, hang clean, press and overhead reverse lunge, on the same side. Most of the audio is music. At the end he says that when unsure of a count he does an extra rep. https://stream.kettlebell.monster/hls/a367a60a-703a-4570-a166-e2e9d0249a1d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1406 QUICKSILVER Introduction https://stream.kettlebell.monster/thumb/d8a43c88-7aa0-4958-97b4-39b73ea616f6.jpg The coach describes it as a benchmark workout done for time, repeated every month or two weeks to beat the previous time. It is three rounds of 50 hang cleans, 50 single arm swings and 50 half snatches, 450 reps in all. He says RX is 16 kilos for men and 12 for females, and to scale down, for example to 30 reps, if you have never done this many. His strategy is 25 on one hand and 25 on the other, and in the third round smaller sets of 10 and 5. He warns of forearm and elbow problems if you go too hard. https://stream.kettlebell.monster/hls/d8a43c88-7aa0-4958-97b4-39b73ea616f6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1407 QUICKSILVER Warm-Up Technique https://stream.kettlebell.monster/thumb/1a0b0972-5d55-4186-be35-4e5d9cd5938b.jpg The warm-up starts with the squat hang lift, three reps, with shoulders high and hips low, because the first part of the hang clean is the same. Next is the hang clean into push press, three reps, then the swing high pull with a hip hinge, where the ankles do not move. The coach also shows the pendulum high swing, where the ankles come into play, and says the hip hinge version suits the workout because the aim is speed, with the pendulum used when fatigued. He says it is a light kettlebell warm-up. https://stream.kettlebell.monster/hls/1a0b0972-5d55-4186-be35-4e5d9cd5938b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1408 QUICKSILVER Workout Technique https://stream.kettlebell.monster/thumb/d32ea14a-5a93-4793-b1d4-0c9b23507cbf.jpg The coach says the workout uses one kettlebell and trains cardiovascular and muscular endurance. For the hang clean he cues shoulders high, hips low, hook grip, and a 45 degree hand insertion, and he warns about the handle rubbing over the skin of the palm, so he drops and pulls out straight into hook grip. The single arm swing is a hip hinge swing, not a pendulum. The half snatch is the most technical, and the alternative is a clean and push press. He advises keeping track of reps per side and says each switch costs two to three seconds. https://stream.kettlebell.monster/hls/d32ea14a-5a93-4793-b1d4-0c9b23507cbf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1412 RADIOACTIVE Workout Technique https://stream.kettlebell.monster/thumb/87b9c7ab-1093-4f5c-b4fa-f20d03cb7574.jpg Task one is double kettlebell clean, jerk, squat thruster and bent over row, as many as you can in two minutes. The coach shows sports style and hard style cleans and jerks, with the squat thruster driven from the legs. Four minutes of mobility follow: Cossack stretch, child's pose, alternating pigeon and scapula and shoulder work. He says to do five cycles, skipping the mobility on the last. Task three is a six-minute AMRAP of single kettlebell snatch, any snatch, switching at will and tracking weight and reps for the scoring. https://stream.kettlebell.monster/hls/87b9c7ab-1093-4f5c-b4fa-f20d03cb7574/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1415 RADIOACTIVE Common Mistakes https://stream.kettlebell.monster/thumb/c7463553-042a-4418-a116-6d80ff5247d5.jpg For the clean, the coach names holding onto the handles and banging, and refers to hook grip, ballistic flight, insert, catch and rack. For the jerk, he names doing a push press while thinking it is a jerk, and an incorrect rack with the elbow out. For the squat thruster he names kettlebells resting on the delts with the trapezius tense, knees coming in, heels coming off the ground, and the hips rising before the shoulders. For the bent over row he names casting the weight out and rounding the back. https://stream.kettlebell.monster/hls/c7463553-042a-4418-a116-6d80ff5247d5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1414 RADIOACTIVE Alternatives and Progressions https://stream.kettlebell.monster/thumb/0cb2eb11-43f6-459d-9115-20e4d9303827.jpg The coach's first alternative is a single kettlebell instead of double bells for the clean, jerk, squat thruster and bent over row. Instead of the jerk, which has two dips, he gives the push press. For the squat thruster, if you have shoulder mobility issues, he gives squat, pause and press. For the snatch you can do a half snatch or a push press or jerk, and he says to master the clean first, with clean then push press as the progression. https://stream.kettlebell.monster/hls/0cb2eb11-43f6-459d-9115-20e4d9303827/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1418 RADIOACTIVE Follow-Along Workout https://stream.kettlebell.monster/thumb/a2a17490-734c-4ce1-8da7-048d8e94e445.jpg The coach starts a one-minute countdown. Task one is double kettlebell clean, jerk, squat thruster and bent over row repeated for two minutes with a heavy weight, since it is all about power apart from the row. Active recovery work follows, and the cycle repeats. After the last round he says it goes straight into the snatch. Most of the audio is music. https://stream.kettlebell.monster/hls/a2a17490-734c-4ce1-8da7-048d8e94e445/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1419 RAGNAR Introduction https://stream.kettlebell.monster/thumb/b1fdb2f3-a829-437d-b0c5-f60b9764d1e1.jpg The warm-up is four hip hinges, two alternating hip circles and four squats for three minutes, then four Frankenstein kicks each side and four arm raises into shoulder circles for three minutes. The workout starts with one heavy bell in a 12-minute combo of hip hinge deadlift, reverse lunge deadlift, bent over row and CrossFit burpee with an additional push up. After four minutes of stretching comes an eight-minute AMRAP with two heavy bells of two squat deadlifts and six jumping jacks. https://stream.kettlebell.monster/hls/b1fdb2f3-a829-437d-b0c5-f60b9764d1e1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1420 RAGNAR Warm-Up Technique https://stream.kettlebell.monster/thumb/378e1e44-34df-4317-9816-e388086d38cb.jpg The coach explains the hip hinge as two joints, knees and hips, or one joint, the hips only in the stiff legged version. The first block is four hip hinges, two alternating hip circles and four squats, for three minutes. In the squat he cues three joints, shoulders high and hips pushed low. The second block is four Frankenstein kicks each side, to warm the hip flexors and stretch the hamstrings, and four arm raises into shoulder circles, for three minutes. He says lots of deadlifts means lots of upper trapezius work. https://stream.kettlebell.monster/hls/378e1e44-34df-4317-9816-e388086d38cb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1421 RAGNAR Workout Technique https://stream.kettlebell.monster/thumb/5e76afb5-798c-4686-93f6-036ff514d870.jpg The 12-minute AMRAP combo is a hip hinge deadlift that stays up, a reverse lunge deadlift, a bent over row, and a CrossFit burpee with an additional push up, switching sides at will. After four minutes of stretching comes eight minutes with two heavy bells, the coach using two 28s: two squat deadlifts then six jumping jacks per round. He says the squat deadlift adds a third joint to the hip hinge deadlift: shoulders high, hips low, ankles bent and knees forward. https://stream.kettlebell.monster/hls/5e76afb5-798c-4686-93f6-036ff514d870/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1424 RAGNAR Common Mistakes https://stream.kettlebell.monster/thumb/982f9505-9350-4cf9-b941-0777e77fa6cf.jpg In the hip hinge deadlift the coach names involving the ankles as a prime mover, when it should be two joints. In the squat deadlift he names turning it into a hip hinge deadlift. In the reverse lunge deadlift he names feet too close together and says to keep them on two imaginary railroad tracks. In the bent over row he names curling into the shoulder rather than rowing into the hips, and warns that curling in exercises can lead to tendon issues. https://stream.kettlebell.monster/hls/982f9505-9350-4cf9-b941-0777e77fa6cf/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1426 RAGNAR Alternatives and Progressions https://stream.kettlebell.monster/thumb/7b412e0a-7e31-4248-b0d4-176a68813e04.jpg If you lack the range for the hip hinge deadlift, the coach says to raise the weight, for example on a box, or use a hang lift with a squat, so the back does not round. The reverse lunge deadlift can be raised or done without weight. The bent over row can use support, such as an elbow on the knee. The tricep push-up in the burpee can be off the knees, or a negative tricep push-up. For the last task use one kettlebell if you lack two, or two if one is too heavy, squatting deep or elevated. https://stream.kettlebell.monster/hls/7b412e0a-7e31-4248-b0d4-176a68813e04/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1428 RAGNAR Follow-Along Workout https://stream.kettlebell.monster/thumb/870f52ff-2f56-498c-88fb-26df226bb496.jpg After a countdown the coach starts the kettlebell combo with one heavy bell: hip hinge deadlift, reverse lunge deadlift, bent over row and CrossFit burpee with an additional push up, switching at will, as a 12-minute AMRAP where one combo is one round. He uses a 28. Stretching follows, including glutes, triceps, pecs and quads. The last task is two heavy bells, two squat deadlifts and six jumping jacks for eight minutes. https://stream.kettlebell.monster/hls/870f52ff-2f56-498c-88fb-26df226bb496/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1429 RED ZONE Introduction https://stream.kettlebell.monster/thumb/72716d3b-0119-48ab-921a-dd918fd64a64.jpg The workout starts with one minute of double arm swings. Then comes a four-minute AMRAP of double kettlebell half snatch, hang clean, press, then four bodyweight squats, followed by six minutes of Turkish get-ups. Eight minutes of active recovery include pigeon, 90/90 windmill, shin box, seated hamstring stretch and child's pose. It finishes with five rounds for time of 20 full snatches and 20 bodyweight squats. The warm-up is six minutes. The coach says his maximum heart rate was almost 170. https://stream.kettlebell.monster/hls/72716d3b-0119-48ab-921a-dd918fd64a64/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1430 RED ZONE Warm-up Technique https://stream.kettlebell.monster/thumb/710c86e8-9e52-4ad5-bda4-5f1fd15906ae.jpg The first block is a reverse lunge going straight into a Frankenstein kick and a single leg hip circle, then repeated on the other side, for 45 seconds. The second block is a squat, alternating cross knee to elbow and arms overhead, for 45 seconds. The coach says the squat breaks at three joints with the hips pushed low. The two blocks are done for four rounds, a six-minute warm-up. https://stream.kettlebell.monster/hls/710c86e8-9e52-4ad5-bda4-5f1fd15906ae/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1431 RED ZONE Workout Technique https://stream.kettlebell.monster/thumb/77035a1a-e0e7-4bb3-a122-1458ba566643.jpg The coach demonstrates the double arm swing for one minute, then the four-minute round of double kettlebell half snatch, hang clean, strict press and four bodyweight squats, using 16s and working fast to keep the heart rate high. He describes the Turkish get-up step by step for six minutes, with the hand inserted at 45 degrees. Active recovery for eight minutes is pigeon into 90/90 windmill and shin box, a seated hamstring stretch and child's pose for about 10 seconds each. The finisher is five rounds of 20 full snatches and 20 bodyweight squats, for time. https://stream.kettlebell.monster/hls/77035a1a-e0e7-4bb3-a122-1458ba566643/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1432 RED ZONE Common Mistakes https://stream.kettlebell.monster/thumb/e9e2db98-02f2-4a7e-ba56-c1b37055a004.jpg In the swing the coach names following the kettlebell and bobbing at the end of the backswing. In the double bell half snatch he names too little leg power, a tight grip, and coming down to the side instead of into the rack. In the hang clean he names throwing the weight away and pausing at the bottom. The press should be strict, with the elbows locked out. In bodyweight squats, knees caving in and heels lifting. He repeats the Turkish get-up mistakes, such as skipping the shoulder roll, and in the full snatch he names following the bell. https://stream.kettlebell.monster/hls/e9e2db98-02f2-4a7e-ba56-c1b37055a004/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1433 RED ZONE Alternatives And Progressions https://stream.kettlebell.monster/thumb/2cc667aa-8279-4f16-af67-ca32ad3f1dc9.jpg For the double bell half snatch the coach gives a single bell clean with a push press, press or jerk. For the hang clean he offers a clean with a swinging movement, useful with two bells for a shorter person. The strict press, squats and bodyweight work have no alternatives, and he says to pick a weight you can move fast with for four minutes. For the Turkish get-up he suggests breaking it down, for example shoulder, elbow, hand, hips. For the full snatch, do a half snatch or a clean and push press. https://stream.kettlebell.monster/hls/2cc667aa-8279-4f16-af67-ca32ad3f1dc9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1853 RED ZONE Follow-Along Workout https://stream.kettlebell.monster/thumb/4440d058-d9f4-44e3-be25-7a86356ac6fa.jpg The coach starts with one minute of single bell double arm swings, then four minutes of double kettlebell half snatch, hang clean press and four bodyweight squats, aiming to keep the heart rate in the red zone. Next come Turkish get-ups, then active recovery including 90/90 windmill, shin box, pigeon, hamstring stretch and child's pose. The final task is 20 full snatches and 20 bodyweight squats, five rounds for time. He reports 380 calories burned. https://stream.kettlebell.monster/hls/4440d058-d9f4-44e3-be25-7a86356ac6fa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1434 ROAR Introduction https://stream.kettlebell.monster/thumb/94417e59-da46-4d6e-909a-c639b564b438.jpg Task one is six rounds, each with a 30-second double kettlebell clean and jerk with holds, a 30-second clean and racked squat, 30 seconds of alternating bodyweight windmill, 30 seconds of alternating bodyweight Cossack squat and one minute of rest. Task two is a three-minute AMRAP of double kettlebell jerks, and task three a three-minute AMRAP of double kettlebell rack squats. Only tasks two and three are scored, as rounds times weight added up. The warm-up is a deep squat every 10 seconds for one minute and a bodyweight windmill every 10 seconds for one minute, three rounds. https://stream.kettlebell.monster/hls/94417e59-da46-4d6e-909a-c639b564b438/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1435 ROAR Warm-up Technique https://stream.kettlebell.monster/thumb/46dc0c60-71a6-483c-b659-bd9655ee03d4.jpg The warm-up is one deep squat every 10 seconds for a minute, which is six squats, then one bodyweight windmill every 10 seconds, alternating sides, for a minute. The coach cues pushing the hips low, shoulders high, looking ahead, knees out and feet flat, and keeping the shoulders above the ankles at the bottom. For the windmill he turns the foot and pushes into the heel, and does not rush the next rep. Three rounds make the warm-up, followed by prep work with light to heavy loading. https://stream.kettlebell.monster/hls/46dc0c60-71a6-483c-b659-bd9655ee03d4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1436 ROAR Workout Technique https://stream.kettlebell.monster/thumb/94e0a7f9-612b-441a-a02e-ded2026ce918.jpg In each 30-second block the coach cleans in the first 10 seconds, jerks in the next 10 seconds and holds overhead, then brings the weight down in the last 10. The next 30 seconds is one clean and racked squat, as slow as possible, and the bodyweight windmill and Cossack squat follow for 30 seconds each, then one minute of rest, for six rounds, 18 minutes in all. After two minutes of rest come a three-minute double kettlebell jerk AMRAP and a three-minute rack squat AMRAP with lighter weights. https://stream.kettlebell.monster/hls/94e0a7f9-612b-441a-a02e-ded2026ce918/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1438 ROAR Common Mistakes https://stream.kettlebell.monster/thumb/f04cbbac-b761-4db9-8cee-cec283dcad30.jpg The coach says doing a push press instead of a jerk is a mistake when you intend to jerk, and that a jerk is two dips coming under the weight. Once overhead, not locking out the elbows loads the shoulders. On the way down, bringing the elbows to the side instead of leading with them at the front into support is a mistake. In the squat, he names the shoulders leading down first and the hips following, and the hips leading coming up instead of the shoulders. https://stream.kettlebell.monster/hls/f04cbbac-b761-4db9-8cee-cec283dcad30/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1437 ROAR Alternatives and Progressions https://stream.kettlebell.monster/thumb/6c85f4bb-2c1b-4933-9e02-464a8415e6f6.jpg The coach says to use a single kettlebell for the clean and jerk holds and switch sides on the next round, and to use the push press as the regression for the jerk. The clean and rack squat can be done with single bell, maybe two reps instead of one. For the windmill, bend the front knee and do a half windmill. The Cossack squat can be shallow or replaced by a bodyweight squat. The jerk AMRAP can use single bell or push press, and the deep squat can be single bell and not go past parallel. https://stream.kettlebell.monster/hls/6c85f4bb-2c1b-4933-9e02-464a8415e6f6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1443 SAVAGE Introduction https://stream.kettlebell.monster/thumb/b9fc9624-91b3-4c03-aff2-4f13c7994f7d.jpg Task one is one minute of max cleans with one kettlebell, one minute of max strict presses, one minute of max full snatches, then one minute of rest, done on one side and then the other, and repeated, 16 minutes in all. Task two is 20 double kettlebell cleans into a reverse lunge and press for time, with an eight-minute cap. Task one scores total reps times weight, task two seconds left times weight. The coach says the workout takes about 24 to 26 minutes, and gives his own rep scores. https://stream.kettlebell.monster/hls/b9fc9624-91b3-4c03-aff2-4f13c7994f7d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1445 SAVAGE Warm-Up Technique https://stream.kettlebell.monster/thumb/4995dc9d-5996-4fba-afe9-fd364ad02c42.jpg The coach demonstrates two CrossFit burpees with a jump and clap, two squats pushing the hips down with the feet flat, and four jumping jacks, for six rounds. The second block is two Frankenstein kicks each side, two single leg hip circles each side, and four arm circles forward and four back, for six rounds. He says the whole thing is done as two cycles. https://stream.kettlebell.monster/hls/4995dc9d-5996-4fba-afe9-fd364ad02c42/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1446 SAVAGE Workout Technique https://stream.kettlebell.monster/thumb/81c6918f-1fcf-4c23-be8e-a5afe79ae996.jpg Task one is one minute of max cleans, one minute of max strict presses and one minute of max full snatches on one arm, with the rep count kept running, then one minute of rest, then the same on the other side, repeated. The coach says the clean can be swing, hang or dead, and that he will mainly use the hang clean, which is faster but more taxing; every clean must end in a good rack to count. Task two is 20 double kettlebell cleans, each followed by a reverse lunge and press, for time. https://stream.kettlebell.monster/hls/81c6918f-1fcf-4c23-be8e-a5afe79ae996/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1448 SAVAGE Common Mistakes https://stream.kettlebell.monster/thumb/30fd046a-3e1d-4ed2-af02-8c11970402e7.jpg In the clean the coach names holding the handle tight with no hand insertion, casting it out, and letting it bang. The fix is hook grip, then loose grip. In the strict press he names starting to use the spine. He says snatch mistakes carry over from the clean, such as casting out, gripping too tight and letting it flip over. In the double kettlebell clean, reverse lunge and press he names keeping the back foot in line with the front, bringing the knee too close to the front leg, and leaning forward. https://stream.kettlebell.monster/hls/30fd046a-3e1d-4ed2-af02-8c11970402e7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1447 SAVAGE Alternatives and Progressions https://stream.kettlebell.monster/thumb/07b4de50-e895-4d02-a13e-27c084b7b2f2.jpg For the clean, the first progression is an assisted dead clean, after mastering the single and double arm swing. The strict press has no alternative; the coach says if you cannot do it the weight is too heavy, though he shows the push press. For the full snatch the progressions are the clean, swinging the bell high, then the half snatch. In the double kettlebell clean, reverse lunge and press, use one bell, and if you cannot reverse lunge, do a clean, squat and press. https://stream.kettlebell.monster/hls/07b4de50-e895-4d02-a13e-27c084b7b2f2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1452 SAVAGE Follow Along Workout https://stream.kettlebell.monster/thumb/26084372-7087-43d7-a8c5-c3a51d3c9c35.jpg The coach starts a one-minute countdown. With a single kettlebell, each side gets one minute of max cleans, one minute of max strict presses, one minute of max full snatches, then one minute of rest, and everything repeats, 16 minutes. Task two is 20 double kettlebell clean, reverse lunge and press for time. He says the time cap ran out, that he went down from 20s to two 16s, finishing with 1 minute 40 left, and that 100 seconds times 32 kilos counts toward his score. https://stream.kettlebell.monster/hls/26084372-7087-43d7-a8c5-c3a51d3c9c35/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1454 SAXON Introduction https://stream.kettlebell.monster/thumb/92f4d5bc-f45c-4426-aa75-b48d93e4c8e7.jpg The warm-up takes about five to seven minutes, in three blocks repeated for two cycles. The tasks are a four-minute strict press AMRAP, a three-minute alternating reverse curtsy get-up, a four-minute racked squat AMRAP, a three-minute alternating front to side windmill, a four-minute burpee into row AMRAP, one minute of rest, then a six-minute AMRAP of bent over row, swing, clean and jerk. There are 20 seconds to transition between tasks. Scoring is rounds times weight, summed for tasks 1, 3, 5 and 6. https://stream.kettlebell.monster/hls/92f4d5bc-f45c-4426-aa75-b48d93e4c8e7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1456 SAXON Workout Technique https://stream.kettlebell.monster/thumb/ef2fbe25-c05c-4c59-be65-35387c051dd2.jpg For the strict press AMRAP the coach cleans once, presses with the upper body only, pauses for a split second overhead and drops the bells into the rack. The reverse curtsy get-up goes down into a 90/90 and back up, and he calls it advanced. For the rack squat he suggests stacking the handles and a hand insert at the top corner. The burpee into row places bells under the shoulders. The last task is bent over row, swing, clean and jerk for six minutes. Score is rounds times weight. https://stream.kettlebell.monster/hls/ef2fbe25-c05c-4c59-be65-35387c051dd2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1458 SAXON Common Mistakes https://stream.kettlebell.monster/thumb/bb8daad4-b717-46a9-8e32-abedbabec2aa.jpg The coach names not locking out the elbows and using the legs in the strict press, and the foot or heel coming off the ground in the reverse curtsy get-up. In the rack squat, elbows disconnected from the body, shoulders going down first, knees caving in and hips rising first. In the windmill, not adjusting the stance. In the burpee into row, sprawling, bridging, not activating the chest and lats, and curling and rounding the back in the row. Also following the weight in the swing, holding the handles tightly in the clean, and not pushing yourself under in the jerk. https://stream.kettlebell.monster/hls/bb8daad4-b717-46a9-8e32-abedbabec2aa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1462 SAXON Follow-Along Workout https://stream.kettlebell.monster/thumb/62be68bd-c49b-4614-83f1-c33f6428c15a.jpg The coach starts a one-minute countdown. The first task is a four-minute double bell strict press AMRAP, and he uses two 16s. The bodyweight work is alternating reverse curtsy get-up into 90/90 for three minutes. He reminds viewers that 20 seconds are programmed after each task and not to stop the bodyweight work early. The alternating front to side windmill follows. Much of the audio is music. https://stream.kettlebell.monster/hls/62be68bd-c49b-4614-83f1-c33f6428c15a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1464 SERSI Introduction https://stream.kettlebell.monster/thumb/e0837e72-2568-44e4-96cc-b2013cde376b.jpg The warm-up is four jumping jacks and two squats into hip hinge with arms overhead for two minutes, then alternating full hip circles for one minute, for two rounds. Round one is six minutes AMRAP of two full snatches and two triceps push-ups, four minutes AMRAP of two around the body, one ribbons and one clean and press, then six minutes of strength work with bent over row, hang lift and single leg deadlift, not for speed. The coach says the whole sequence is done twice, 32 minutes in total. https://stream.kettlebell.monster/hls/e0837e72-2568-44e4-96cc-b2013cde376b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1465 SERSI Warm-up Technique https://stream.kettlebell.monster/thumb/51dad466-f695-4dd2-920e-8a1978514988.jpg The warm-up is four jumping jacks and two squats into a hip hinge into arms overhead, for two minutes. The coach cues feet a bit wider, knees pulled out, hips down and shoulders high for the squat, and says the squat is three joints and the hip hinge is two. Then one minute of alternating hip circles and alternating full hip circles. Two rounds make six minutes. https://stream.kettlebell.monster/hls/51dad466-f695-4dd2-920e-8a1978514988/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1466 SERSI Workout Technique https://stream.kettlebell.monster/thumb/0ea1e97b-8ed3-4b5e-9764-8cdb0479ac8f.jpg The first AMRAP is six minutes of two full snatches and two triceps push-ups, switching sides at will, with the snatch dropped from overhead and done with a hip hinge or a pendulum. Next is a four-minute AMRAP of two around the body, one ribbons and one clean and press, moving fast with a weight you can move. Then six minutes of slower strength work: bent over row, hang lift and single leg deadlift, with the weight on the side of the standing leg. Everything is done for two rounds, 32 minutes. https://stream.kettlebell.monster/hls/0ea1e97b-8ed3-4b5e-9764-8cdb0479ac8f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1467 SERSI Common Mistakes https://stream.kettlebell.monster/thumb/d3e994d2-fb5d-41dd-8e68-54c3dbf64434.jpg For the snatch the coach names holding the handle too tightly so the bell flips over onto the forearm, not powering it enough for ballistic flight, and not letting go. In the tricep push-up he names going very wide or doing a chest push-up, and the butt in the air, and says to regress if the butt rises. In the single leg deadlift he names the back leg not staying in line with the torso, a round back, and shifting the hips open so the toes no longer point down. https://stream.kettlebell.monster/hls/d3e994d2-fb5d-41dd-8e68-54c3dbf64434/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1468 SERSI Alternatives and Progressions https://stream.kettlebell.monster/thumb/30caa396-c40d-441e-bd06-7e328a43ba0d.jpg Instead of the full snatch the coach gives the half snatch, then a clean and push press. He says a banging bell on the wrist means to focus on the clean first. For the triceps push-up, lower onto the knees, do a negative, or push up from the knees, keeping the hips straight. The clean in the around the body round can keep both hands on the handle, or the bell can be brought through the legs and cleaned. For the single leg deadlift, do a single leg hip hinge, stiff legged, or bend the knee, which he calls the easiest. https://stream.kettlebell.monster/hls/30caa396-c40d-441e-bd06-7e328a43ba0d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1470 SERSI Follow-Along Workout https://stream.kettlebell.monster/thumb/f4e8f8c1-3f2d-4d37-8822-bda3c7bca3f7.jpg After a one-minute countdown the coach explains the work. Six full snatches or the alternatives, and two tricep push-ups, as many rounds as possible for six minutes; he does half snatches and the other person does the single leg deadlift without weight. Then around the body twice, one ribbon each way, clean and press, in the other direction, for four minutes. Six minutes of bent over row, hang lift and single leg deadlift follow, and the second round starts again with the snatches. https://stream.kettlebell.monster/hls/f4e8f8c1-3f2d-4d37-8822-bda3c7bca3f7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1472 SOL Introduction https://stream.kettlebell.monster/thumb/5875174e-3252-4a0a-b689-d56550a4a4df.jpg The warm-up is a squat and alternating Frankenstein into reverse lunge with arms overhead for three minutes, then ankle, hip and arm circles for two minutes. Task one is eight rounds of 60 seconds of double kettlebell clean and jerk for max reps, then 30 seconds to complete six CrossFit burpees, or the round's reps do not count, then 90 seconds of rest. Task two is for time: 50 single bell clean and jerk and 50 clean and strict press, with a bell heavier than one of the bells used in task one. https://stream.kettlebell.monster/hls/5875174e-3252-4a0a-b689-d56550a4a4df/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1473 SOL Warm-Up Technique https://stream.kettlebell.monster/thumb/0cf9f415-57fe-4d2d-b541-a7c47fc962dd.jpg The first part is one squat and an alternating Frankenstein kick into a reverse lunge, then arms overhead, starting slow and picking up the pace, for three minutes. The second part is ankle circles in both directions on each leg, hip circles in both directions, and arm circles forward and backward, for two minutes. The coach says this works all the joints, and that prep work follows, which is optional but highly recommended. https://stream.kettlebell.monster/hls/0cf9f415-57fe-4d2d-b541-a7c47fc962dd/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1474 SOL Workout Technique https://stream.kettlebell.monster/thumb/f6c759e5-a166-4cd3-bcdb-6cadb3eff76a.jpg The coach demonstrates the double kettlebell clean using a pendulum swing, where the ankles bend, then the jerk with a dip and a second dip under the weight, and fixation overhead. He stresses not following the bells. After 60 seconds of max reps, six CrossFit burpees must be done in 30 seconds, then 90 seconds of rest, for eight rounds. Task one scores total reps times weight. Task two is 50 single bell clean and jerk and 50 clean and strict press, for time, with a heavier bell. He says he held about 12 reps a minute to keep good form. https://stream.kettlebell.monster/hls/f6c759e5-a166-4cd3-bcdb-6cadb3eff76a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1894 Sol — Common Mistakes https://stream.kettlebell.monster/thumb/2be9a6d2-8b4a-45b7-bf43-24e96bb29fce.jpg The coach names going too high on the clean and letting the bell bang, receiving it out too wide in the rack, which is a lot of shoulder work, fingers caught between the handles, and a disconnected rack that puts the weight on the shoulders and upper back. In the jerk he names standing up before the elbows are locked out. He says thoracic mobility is needed, and to start with one bell. He also names following the kettlebell on the drop, and in the strict press, coming to the side or using the spine. https://stream.kettlebell.monster/hls/2be9a6d2-8b4a-45b7-bf43-24e96bb29fce/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1476 SOL Alternatives and Progressions https://stream.kettlebell.monster/thumb/ee3fe405-a712-4d45-acc0-6efd6c584d8c.jpg For the double kettlebell clean and jerk the coach offers a single bell clean, or a clean and push press, which is the first part of a jerk. He recommends mastering the push press before adding the second dip. For the CrossFit burpee he offers a normal burpee or a jump burpee, or the push-up done off the knees. For the for-time task, a two-handed clean, using the other hand to help, takes less from the lower back and grip, and switching sides every rep is another option. https://stream.kettlebell.monster/hls/ee3fe405-a712-4d45-acc0-6efd6c584d8c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1897 Sol — Follow-Along Workout https://stream.kettlebell.monster/thumb/230aaa35-ae14-454d-a03e-41880cc87a07.jpg The coach counts down one minute. Each round is 60 seconds of clean and jerk for max reps with two bells, 30 seconds to complete six CrossFit burpees, then 90 seconds of rest, for eight rounds. Then straight into a for time task: with a heavier bell, 50 clean and jerks and 50 strict presses, which can be put down. He reports 13 reps in the first round and 12 in the second, and says he cut his reps down later as he was getting sloppy. https://stream.kettlebell.monster/hls/230aaa35-ae14-454d-a03e-41880cc87a07/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1483 SPARTA Introduction https://stream.kettlebell.monster/thumb/0d0bf9a8-1a1e-4818-84ac-484c3546f177.jpg The warm-up is six jumping jacks, two squats, two Frankenstein kicks each side and two hip hinges for three minutes, then a reverse lunge and twist into arms overhead for two minutes. The first AMRAP is four minutes with one kettlebell of bent over row from dead, reverse lunge deadlift, hang clean, reverse lunge and strict press. After two minutes of rest, six double bell clean and jerks must be done in 30 seconds, then one minute of max deadlifts with the same bells and one minute of rest, four rounds. Everything is done for two cycles. Score is rounds times weight. https://stream.kettlebell.monster/hls/0d0bf9a8-1a1e-4818-84ac-484c3546f177/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1484 SPARTA Warm-Up Technique https://stream.kettlebell.monster/thumb/0251d58e-788c-4730-bd62-93442dde8875.jpg The first block is six jumping jacks, two squats, two Frankenstein kicks each side and two hip hinges, for three minutes. The coach cues pushing the hips low, shoulders coming up first, and staying upright in the kick. The second block is a reverse lunge and twist with one arm overhead, then standing up with both arms overhead, then the other side, for two minutes. https://stream.kettlebell.monster/hls/0251d58e-788c-4730-bd62-93442dde8875/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1485 SPARTA Workout Technique https://stream.kettlebell.monster/thumb/b7c801b4-c802-4df4-9a0f-8db81207a06e.jpg For the four-minute AMRAP the coach works with a single heavy bell: bent over row from dead, reverse lunge deadlift, hang clean, reverse lunge and strict press, then back to dead, switching sides each round. After two minutes of rest, six double bell clean and jerks must be done within 30 seconds, staying in the rack until the beep, or that round does not count. Then one minute of max deadlifts with a squat movement, controlled and without banging, and one minute of rest. That repeats for four rounds and the whole cycle twice. https://stream.kettlebell.monster/hls/b7c801b4-c802-4df4-9a0f-8db81207a06e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1487 SPARTA Common Mistakes https://stream.kettlebell.monster/thumb/1052e1d6-e7c0-4800-a179-9ce5b750f8d7.jpg The coach names a rounded back and rowing into the shoulders in the bent over row; lunging back not far enough, and pushing off the wrong leg, in the reverse lunge deadlift; pausing at the bottom and no hand insertion in the hang clean; and leaning to the side in the strict press. In the clean and jerk he names a poor backswing, fingers caught between the bells, a disconnected rack, and coming up with the elbows still bent. In the deadlift he names the weight too far away and pulling with the elbows. https://stream.kettlebell.monster/hls/1052e1d6-e7c0-4800-a179-9ce5b750f8d7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1488 SPARTA Alternatives and Progressions https://stream.kettlebell.monster/thumb/4bb5f790-fe40-47d4-8578-247aea276d7c.jpg The coach says the bent over row needs no alternative, but bend the knees if it bothers the lower back. For the reverse lunge deadlift, reverse lunge up and then hip hinge deadlift. The hang clean can be assisted with the other hand. If you struggle to get up from the reverse lunge with the weight racked, put the weight down first. The double bell clean and jerk can be single bell, switching sides in the second round, or a clean and press or push press. Max deadlifts can use one bell, two arms on one bell, or a raised bell. https://stream.kettlebell.monster/hls/4bb5f790-fe40-47d4-8578-247aea276d7c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1491 SPARTA Follow Along Workout https://stream.kettlebell.monster/thumb/84548cb6-e9dc-4cbe-a59d-5bf7b3b3f1df.jpg After a one-minute countdown the coach works with one heavy bell for four minutes: bent over row from dead, reverse lunge deadlift, hang clean, reverse lunge and strict press, standing up and back to dead, alternating sides. Two minutes of rest follow. Then six double bell clean and jerks in 30 seconds, keeping the weight up until the 30 seconds are over, then one minute of max deadlifts, the part that counts, and one minute of rest, for four rounds. The cycle repeats. https://stream.kettlebell.monster/hls/84548cb6-e9dc-4cbe-a59d-5bf7b3b3f1df/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1499 SPARTACUS Introduction https://stream.kettlebell.monster/thumb/5bc62882-47f0-4935-8b68-44c6e8ef2410.jpg The workout is for time with one kettlebell: 20 rounds of two jumping jacks and one CrossFit burpee, then 50 of single arm swing, clean and press switching sides, then 50 dead cleans, then 50 snatches. Score is the seconds to complete the workout times your weight. The coach reports finishing in 13:28 with a 12 kilo bell, and another person in 12 minutes 41 with a 16. He gives a maximum heart rate of 170 and an average of 136, and says it burnt 200 calories in under 13 minutes. https://stream.kettlebell.monster/hls/5bc62882-47f0-4935-8b68-44c6e8ef2410/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1500 SPARTACUS Workout Technique https://stream.kettlebell.monster/thumb/819f7bae-c95a-42e4-8872-0f30c00abbba.jpg The workout is two jumping jacks and one CrossFit burpee, 20 times, as a warm-up. Then single arm swing, clean and press on one side then the other, where one side is one round, 50 times. Then 50 dead cleans, then 50 snatches. The coach says to use a hard style swing to get the heart rate into the red zone. He stresses a hook grip, an arm that goes back so the weight goes up, and a good rack. The alternative for the snatch is a half snatch or a clean and push press. https://stream.kettlebell.monster/hls/819f7bae-c95a-42e4-8872-0f30c00abbba/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1502 SPARTACUS Alternatives and Progression https://stream.kettlebell.monster/thumb/6818e5b7-a9e5-47eb-8d74-e48ff3b38322.jpg The coach says there are only a few. For the full snatch he gives the half snatch, snatching overhead and racking, or a clean and press, a clean and push press, or a clean and jerk. The dead clean can become a hang clean, which has less range and helps if flexibility is lacking, but is harder because there is no split second of rest at dead and it needs more plyometrics at the bottom of the hang. https://stream.kettlebell.monster/hls/6818e5b7-a9e5-47eb-8d74-e48ff3b38322/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1503 SPARTACUS Follow Along Workout https://stream.kettlebell.monster/thumb/9ad5ff5e-2190-4254-a061-3ec09046aa65.jpg After a one-minute countdown the coach lists the work: two jumping jacks and one CrossFit burpee, 20 times as the warm-up, then single arm swing, clean and press on one side then the other, 50 rounds, then 50 dead cleans and 50 snatches, any snatch, all for time. He says the workout should be done within about 15 minutes, otherwise the weight was too heavy, and advises a heart rate monitor to check the red zone. Most of the audio is music. https://stream.kettlebell.monster/hls/9ad5ff5e-2190-4254-a061-3ec09046aa65/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1505 STELLAR Introduction https://stream.kettlebell.monster/thumb/8765115c-0fa5-4473-bc8c-496e2d951ea5.jpg The warm-up is about six minutes: squat jumps, jumping jacks, Frankenstein kicks, hip rotations, thoracic rotations, hip circles and scarecrows, in rounds. Then five minutes of clean and jerk with one switch. Next is 90 seconds of arm bar into fly pulses plus 60 seconds of flies, each side, three rounds. Then two minutes of Jefferson curl into shoulder raise into triceps extensions and two stiff legged wide bent over rows each side, four rounds. The last block is alternating Cossack squats and downward dog, one minute each, five rounds. https://stream.kettlebell.monster/hls/8765115c-0fa5-4473-bc8c-496e2d951ea5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1506 STELLAR Workout Technique https://stream.kettlebell.monster/thumb/85e2e642-7d8a-47a2-afa6-b09268009531.jpg The coach covers the warm-up, then five minutes of clean and jerk with a 12 or 16. For the arm bar he rests his head, keeps the shoulder stacked, does fly pulses for range, then flies with a straight elbow. He warns against using the biceps if the weight is too heavy. He explains the Jefferson curl lifting with the back, with a frontal raise and tricep extension, then wide stiff legged rows with a light weight. In the Cossack squat he places the kettlebell on the knee to work dorsiflexion. https://stream.kettlebell.monster/hls/85e2e642-7d8a-47a2-afa6-b09268009531/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1508 STELLAR Follow Along Workout https://stream.kettlebell.monster/thumb/7550ed85-bd3a-40b7-b752-1a3314787a31.jpg The coach runs through the warm-up of squat jumps, jumping jacks, Frankenstein kicks, hip rotations, thoracic rotations, hip circles and scarecrows in rounds, then a one-minute countdown into five minutes of clean and jerk. Next comes arm bar with fly pulses for 90 seconds and flies for 60 seconds per side, then Jefferson curl, shoulder raise and tricep extension with two stiff lockout wide bent over rows each side in two minutes, four rounds, then Cossack squats and downward dog for one minute each, five rounds. He says form and weight selection should be fixed if something hurts. https://stream.kettlebell.monster/hls/7550ed85-bd3a-40b7-b752-1a3314787a31/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1509 STOIC Introduction https://stream.kettlebell.monster/thumb/607f4209-473f-4cee-839e-713f824525c4.jpg Task one is ten rounds of 30 seconds of a double kettlebell clean from dead into a half snatch and slow lowering into the rack, hard style, then 30 seconds of overhead Hindu squat and 30 seconds of hamstring stretch. Task two is six minutes of quad and other stretches. Task three is a six-minute AMRAP of heavy single kettlebell clean and jerk, switching at will. For scoring, task three reps times kettlebell weight is divided by 100 and multiplied by the total weight used in task one. https://stream.kettlebell.monster/hls/607f4209-473f-4cee-839e-713f824525c4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1510 STOIC Warm-up Technique https://stream.kettlebell.monster/thumb/307282d8-f5be-462a-883e-fc9eb37bfc4c.jpg The warm-up is five jumping jacks and two squats for two minutes, with the knees pulled out, feet flat and shoulders high. Then four minutes with a light single kettlebell, the coach saying he will go with a 12 or an 8, of clean, jerk, and half snatch, switching sides each time, using a pendulum clean. He says this gets the body used to the clean, jerk and snatch, and that alternatives from the other video can be used here. https://stream.kettlebell.monster/hls/307282d8-f5be-462a-883e-fc9eb37bfc4c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1511 STOIC Workout Technique https://stream.kettlebell.monster/thumb/66237884-ae80-4db7-9b3a-0475635d5e76.jpg The coach does a hard style clean from dead, then drops into a backswing and half snatches, pressing out overhead and slowly lowering into the rack, within 30 seconds; his demonstration took 25 seconds. The next 30 seconds is an overhead Hindu squat without weight, then 30 seconds of hamstring stretch, for 10 rounds. Six minutes of mobility follow, then six minutes of heavy single bell clean and jerk, in sports style for him, switching at will. For the Hindu squat, an alternative is a shallow squat with the arms racked. https://stream.kettlebell.monster/hls/66237884-ae80-4db7-9b3a-0475635d5e76/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1516 STOIC Follow-Along Workout https://stream.kettlebell.monster/thumb/2c20e293-39fe-4529-a28e-39ab14eb51a3.jpg After a one-minute countdown the coach explains the combination: double kettlebell clean, half snatch, slowly lowering, in 30 seconds, then 30 seconds of overhead Hindu squat and 30 seconds of hamstring stretch, for 10 rounds, heavy. One person works hard style and the other sports style. About five minutes 40 of quad stretches follow, then six minutes of clean and jerk with the heaviest weight you can handle. At the end he works out scores using the task three formula. Most of the audio is music. https://stream.kettlebell.monster/hls/2c20e293-39fe-4529-a28e-39ab14eb51a3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1517 STRATOS Introduction https://stream.kettlebell.monster/thumb/96439657-fc39-45ae-a6cf-35c6524630aa.jpg The warm-up is 60 seconds of squat into arms overhead with side bends, then 60 seconds of three cross knee to elbow each side and three jumping jacks, for three rounds. Then ten rounds of 40 seconds for two slow double kettlebell cleans from dead, each into a press and a squat, then one minute of double arm swings or 30 seconds per side of single arm swings, then 80 seconds of downward dog, child's pose and upward dog. Score is total swings times the weight used. The coach advises going heavy, and reducing the number of rounds if needed. https://stream.kettlebell.monster/hls/96439657-fc39-45ae-a6cf-35c6524630aa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1518 STRATOS Workout Technique https://stream.kettlebell.monster/thumb/74837611-5db3-4ce8-be76-ebbd968138d5.jpg The coach demonstrates the warm-up with the squat, arms overhead and side bend, and cross knee to elbow with jumping jacks. For the heavy work he cleans from dead fast, then presses slowly and squats slowly, twice in 40 seconds, to show control and time under tension. The swings are one minute of double arm or 30 seconds per side of single arm, keeping track of the count for scoring. Then 80 seconds of downward dog, child's pose and upward dog. The block repeats ten times, three minutes per round, and he adds some extra prep work with goblet squats. https://stream.kettlebell.monster/hls/74837611-5db3-4ce8-be76-ebbd968138d5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1519 STRATOS Common Mistakes https://stream.kettlebell.monster/thumb/cdc6009c-4f4a-4208-99b4-af82f428a194.jpg The coach names a missing grip transition from hook grip to loose grip in the clean, flaring the elbows in the rack, pressing with the elbows out, and not locking out overhead. Coming down, he says to lead with the elbow and not let the weight lead. In the squat he names hinging forward, knees coming in, a rounded back, butt wink, sagging into the bottom, and the hips rising first. At the drop he names throwing the weights away and following them. https://stream.kettlebell.monster/hls/cdc6009c-4f4a-4208-99b4-af82f428a194/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1521 STRATOS Alternatives and Progressions https://stream.kettlebell.monster/thumb/0c43be86-3779-4e1b-a8cf-1432e5b21a94.jpg The coach says to use one kettlebell instead of two for the clean, press and squat and then do the other side. The swings already have a choice of double arm or single arm. If you need to, put the weight down, lower the weight and cut the rounds when form and technique are going. He says that if you feel niggles, for example at round six, you should stop for the day, and that you should not ignore them. https://stream.kettlebell.monster/hls/0c43be86-3779-4e1b-a8cf-1432e5b21a94/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1522 STRATOS Follow-Along Workout https://stream.kettlebell.monster/thumb/915c5b43-6116-4655-a894-241d973af53f.jpg After a one-minute countdown the coach runs the warm-up of 60 seconds of squat into arms overhead with side bends and 60 seconds of cross knee to elbow with jumping jacks, three rounds, then one minute to get ready. The rounds are 40 seconds of double kettlebell clean, press and squat twice, with the full time used, then one minute of swings, then active recovery, counting up to round ten. Afterwards he says the swings were the hardest and that he switched to double handed swings. Most of the audio is music. https://stream.kettlebell.monster/hls/915c5b43-6116-4655-a894-241d973af53f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1524 TANK Introduction https://stream.kettlebell.monster/thumb/c0462261-4df7-44e8-b2ed-748b93fb0589.jpg Task one is a 14-minute AMRAP with a heavy single kettlebell: four double arm hard style swings, three bent over rows each side, two push-ups into downward dog, and one snatch from dead each side. Score is rounds times the lowest weight used. Task two is six minutes of mobility work. Task three is a six-minute AMRAP of clean and press with a medium kettlebell. The coach says heavy is about 80% of maximum. The warm-up is three jumping jacks, three cross knee to elbow each side and three squats for four rounds, then side bends and thoracic rotations, three cycles. https://stream.kettlebell.monster/hls/c0462261-4df7-44e8-b2ed-748b93fb0589/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1525 TANK Warm-Up Technique https://stream.kettlebell.monster/thumb/544f5a76-6cd8-466c-9b81-3ad6dceb91e7.jpg The first block is three jumping jacks, three cross knee to elbow each side with thoracic rotation, and three squats, for four rounds. The second is three side bends with arm over each side, working the thoracic spine and lat, and three alternating thoracic rotations, for two rounds. The coach says to start with shallow range and go further as you warm up, and that the whole warm-up is repeated for three cycles. https://stream.kettlebell.monster/hls/544f5a76-6cd8-466c-9b81-3ad6dceb91e7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1526 TANK Workout Technique https://stream.kettlebell.monster/thumb/8518af50-686c-4b1a-b49a-29bf8f6734a4.jpg The 14-minute AMRAP is four double arm hard style swings, three bent over rows each side, two push-ups into downward dog, and one snatch from dead each side, with the same weight throughout. The coach says to take your heaviest single lift and go about 20% lower. The swing uses maximum power with the shins vertical. Mobility options are deep runner's lunge with thoracic rotation into upward and downward dog, deep squat with thoracic rotation, and child's pose into hip extension. The last task is a six-minute AMRAP of clean and strict press with a medium weight. https://stream.kettlebell.monster/hls/8518af50-686c-4b1a-b49a-29bf8f6734a4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1528 TANK Common Mistakes https://stream.kettlebell.monster/thumb/24eabd2a-b7c4-4669-8030-d45e5626c7c3.jpg In the swing the coach names following the weight and breaking at the hips as it falls, not enough power, no scapular activation, and the wrong breathing pattern, saying to breathe in on the way down and out on the way up. In the row he names a rounded back and curling. In the push-up, not engaging the scapula and bridging, and in the downward dog not getting the hips high. For the snatch, snatching before mastering the clean, gripping tightly, and punching in too late. In the clean and press, using the legs or spine, and casting the weight out. https://stream.kettlebell.monster/hls/24eabd2a-b7c4-4669-8030-d45e5626c7c3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1527 TANK Alternatives and Progressions https://stream.kettlebell.monster/thumb/4ac01895-6fcc-4ffc-a559-c4fa6d3dece8.jpg For the hard style swings, the coach says the swing can become more of a squat with bent ankles, or you can move bodyweight only, six instead of four. The bent over row needs no alternative. The push-up into downward dog can be off the knees, or a negative push-up lowering slowly. For the snatch from dead, do a clean and push press. In the last task he gives a double arm clean as the easiest option, and a push press instead of the strict press. https://stream.kettlebell.monster/hls/4ac01895-6fcc-4ffc-a559-c4fa6d3dece8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1532 TANK Follow Along Workout https://stream.kettlebell.monster/thumb/5f463db4-0146-4752-93ab-43173ba82d8a.jpg After a one-minute countdown the coach starts the 14-minute AMRAP with a heavy weight: four double arm hard style swings, three bent over rows each side, two push-ups into downward dog, and one snatch from dead each side. Mobility work follows, with the lunge and thoracic rotation into upward and downward dog, deep squat with thoracic rotation and child's pose into hip extension. A final task of clean and press comes after less than 30 seconds. Most of the audio is music. https://stream.kettlebell.monster/hls/5f463db4-0146-4752-93ab-43173ba82d8a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1534 THE ARGONAUT Introduction https://stream.kettlebell.monster/thumb/70837315-5f9f-4cb3-a87c-454e1cb76659.jpg The combo is dead to racking, swing to overhead, row to stand up, chin to ground. Task one is five minutes AMRAP, task three four and a half minutes, task five four minutes and task seven three minutes. Tasks two, four and six are five minutes of core work: back extensions and upward into downward dog push-ups; crunches, side crunches and bridges; cross crunches, leg raises and bridges. Score is rounds times weight, using the same weight throughout. The warm-up is six minutes, two cycles. https://stream.kettlebell.monster/hls/70837315-5f9f-4cb3-a87c-454e1cb76659/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1536 THE ARGONAUT Warm-Up Technique https://stream.kettlebell.monster/thumb/d3be1968-660a-4a53-b04f-59175118d962.jpg The first minute is four jumping jacks and four single leg hip circles into Frankenstein kick each side. The second minute is two hip hinges with arms overhead, two jumping jacks and two thoracic rotations. The third minute is two lateral knee raises each side, two cross knee raises each side and two hip circles each way. The coach cues keeping the shins vertical in the hip hinge and not involving the hips in the thoracic rotation. The warm-up runs for two cycles, six minutes. https://stream.kettlebell.monster/hls/d3be1968-660a-4a53-b04f-59175118d962/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1537 THE ARGONAUT Workout Technique https://stream.kettlebell.monster/thumb/e0597776-90cc-4a43-8977-0af0ee2ce68f.jpg The coach says any way of bringing the weight from dead to racking, swinging it to overhead, rowing and standing, then touching the chin to the ground, is fine, and shows a dead clean, snatch, swing clean jerk and swing clean press. One combo is one round, repeated in AMRAPs of five, four and a half, four and three minutes. Core work between is slow: back extensions, upward into downward dog push-ups, crunches, side crunches, bridges, cross crunches and leg raises. Score is rounds times weight. https://stream.kettlebell.monster/hls/e0597776-90cc-4a43-8977-0af0ee2ce68f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1538 THE ARGONAUT Common Mistakes https://stream.kettlebell.monster/thumb/b020b984-1435-4c6a-b462-9421710ef1c2.jpg For the dead clean, the coach names the weight too far away so it becomes a hinge, knees not dropping forward, hips rising before the shoulders, pulling with the arm, and holding the handle with no hand insertion. In the rack he names the elbow out to the side. In the swing he names following the weight, and in the snatch holding on, as in the clean. In the row to stand up, dropping the weight, decelerating with the biceps and a rounded back. In the crunch, pulling on the neck and turning it into a sit-up. https://stream.kettlebell.monster/hls/b020b984-1435-4c6a-b462-9421710ef1c2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1539 THE ARGONAUT Alternatives and Progressions https://stream.kettlebell.monster/thumb/679f9ffd-e59d-4b20-b196-534c16e31568.jpg For dead to racking, the first progression is lifting the weight with a straight arm and curling slightly into a 45 degree hand position, an assisted dead clean. If a single arm swing is too hard, the coach suggests a double arm swing into a double arm clean. To get overhead he offers swing clean and press, push press or jerk. The bent over row can be done by stepping out and putting the hand on the knee for support. https://stream.kettlebell.monster/hls/679f9ffd-e59d-4b20-b196-534c16e31568/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1542 THE ARGONAUT Follow Along Workout https://stream.kettlebell.monster/thumb/9b2cea85-ce6f-4722-8bde-ecb175b5d7a6.jpg The coach starts the timer and explains the combo: dead to racking, swing, overhead, row to stand up and chin to ground, all with the same single kettlebell. After the five-minute AMRAP come core work sets of back extensions and upward into downward dog push-ups, and later crunches, side crunches, bridges, cross crunches and leg raises. The combo repeats at four and a half, four and three minutes with 15 seconds of transition. At the end he says his maximum heart rate was 185. Most of the audio is music. https://stream.kettlebell.monster/hls/9b2cea85-ce6f-4722-8bde-ecb175b5d7a6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1555 THE BALKANS Introduction https://stream.kettlebell.monster/thumb/0f429f4c-7854-4ed8-996f-b37cdee5579e.jpg The workout is double kettlebell 100 clean and strict press and 100 suitcase deadlift and reverse lunge deadlift, in any order, with the same weight for both. Score is total seconds divided by total weight used, and the lowest score wins. The warm-up is six minutes of reverse lunge, single leg hip circle, Frankenstein kick, jumping jacks, thoracic rotation, lateral flexion, arm circles and squats. The coach converts his time of 59 minutes 18 seconds to 3558 seconds, and says it is a once or twice a month workout. https://stream.kettlebell.monster/hls/0f429f4c-7854-4ed8-996f-b37cdee5579e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1556 THE BALKANS Warm-up Technique https://stream.kettlebell.monster/thumb/1528bc3a-9b88-441a-8800-3407e01bbebd.jpg The first block is reverse lunge into single leg hip circle into Frankenstein kick on both sides, then six jumping jacks, for two minutes. The second block is thoracic rotation into lateral flexion and arm over into backward arm circle, on both sides, then two squats, for two minutes. The coach cues not moving the hips in the thoracic rotation. Then everything repeats with one minute per block, making six minutes in total. https://stream.kettlebell.monster/hls/1528bc3a-9b88-441a-8800-3407e01bbebd/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1557 THE BALKANS Workout Technique https://stream.kettlebell.monster/thumb/4bd11c13-fb62-4fc7-a628-3ab398450429.jpg For the double bell clean and press the coach wants a good hand insert, a strict press with a lockout and a split second pause, and a backswing with the elbows kept in. The suitcase deadlift has the weight at the sides, feet under the hips, then a reverse lunge and back to dead. He suggests breaking up the 100s, for example 10 and 10, rather than fatiguing on one exercise. He also stresses relaxing between reps and breathing into the lower back. https://stream.kettlebell.monster/hls/4bd11c13-fb62-4fc7-a628-3ab398450429/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1558 THE BALKANS Common Mistakes https://stream.kettlebell.monster/thumb/c5e2c6fb-5468-43bd-80e3-058b0e30ffee.jpg In the clean and press the coach names going out too wide into the rack, holding the handle in the fingers, not pressing all the way up, and following the weight on the drop. In the suitcase deadlift he names a stance too wide with knees buckling in and the kettlebells touching the calves, heels coming off the ground, and lifting with a hip hinge. In the reverse lunge he names not going back far enough, leaning forward with a rounded back, and pushing up with the back leg. https://stream.kettlebell.monster/hls/c5e2c6fb-5468-43bd-80e3-058b0e30ffee/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1559 THE BALKANS Alternatives and Progressions https://stream.kettlebell.monster/thumb/e2f71419-027d-4178-a4a8-b795f1f49c62.jpg For the clean and press the first alternative is single bell. The push press can replace the strict press, though the coach prefers the strict press. For the suitcase deadlift he says to elevate the weight on blocks, or turn it into a squat deadlift with the bells between the legs, then lunge back with the bells at the sides. Working with one kettlebell is another alternative for both exercises. https://stream.kettlebell.monster/hls/e2f71419-027d-4178-a4a8-b795f1f49c62/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1565 THE BERBER Introduction https://stream.kettlebell.monster/thumb/e816d1fa-081b-4e45-a18b-c515923fccfe.jpg The warm-up is five minutes of two squats, a squat jump, an alternating hip circle, five jumping jacks and a push-up. Task one is six minutes AMRAP of single arm swings each side and two ribbons. Task two is six minutes of alternating sit and reach into switch out into tripod row, prone alternating knee to sides and bridges. Task three is for time: five double arm hip hinge swings, three CrossFit burpees and three strict presses on each side, 12 rounds, with a 10-minute time cap. https://stream.kettlebell.monster/hls/e816d1fa-081b-4e45-a18b-c515923fccfe/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1566 THE BERBER Warm-up Technique https://stream.kettlebell.monster/thumb/a06b15b3-795e-42e0-8203-65c7d4b7dd97.jpg The warm-up is two bodyweight squats, nice and deep, one explosive squat jump, two alternating hip circles, five jumping jacks and one push-up. The coach says the programming does not specify the push-up type, so it can be varied between chest, tricep and hybrid. This is repeated for five minutes. https://stream.kettlebell.monster/hls/a06b15b3-795e-42e0-8203-65c7d4b7dd97/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1567 THE BERBER Workout Technique https://stream.kettlebell.monster/thumb/cead7eee-c096-4584-a3a1-57f9ebbfafe4.jpg Task one is three hip hinge single arm swings each side then two ribbons, as many rounds as possible. Task two is slow flexibility work: alternating sit and reach, switch out and tripod row, twice; prone alternating knee to side, twice; and four bridges. Task three is five double arm hip hinge swings, three CrossFit burpees and three strict presses each side, 12 rounds for time. The time cap is 10 minutes, so each round needs to take at most 50 seconds. The coach compares a slower controlled burpee with a faster flop down. https://stream.kettlebell.monster/hls/cead7eee-c096-4584-a3a1-57f9ebbfafe4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1568 THE BERBER Common Mistakes https://stream.kettlebell.monster/thumb/6d1d4040-10cc-488f-96b7-9183d195e1e3.jpg The coach says that in the squat the hips stay high and the shoulders come low, which is more of a hip hinge, so the knees should come forward and the shoulders stay high. In the squat jump the shoulders should lead, not the hips. In single arm swings he names not engaging the back muscles, hinging as soon as the weight falls (following the kettlebell) and a "zombie arm". For halos he warns against a weight too heavy, which makes the head move. In the strict press he warns against bending to the side, coming under, or looking at the weight, which loses range. https://stream.kettlebell.monster/hls/6d1d4040-10cc-488f-96b7-9183d195e1e3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1569 THE BERBER Alternatives And Progressions https://stream.kettlebell.monster/thumb/27ef9ee4-de42-4275-8434-c320640616da.jpg The coach lists options for the burpee: the normal burpee, then the jump burpee, and from there a negative push-up version. For that version he describes going down on the knees, on the toes, pulling in, jumping and clapping. He says the other exercises in the workout are pretty simple and all achievable. https://stream.kettlebell.monster/hls/27ef9ee4-de42-4275-8434-c320640616da/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1574 THE LEGEND Introduction https://stream.kettlebell.monster/thumb/f452f680-2379-47e6-aeeb-d811ad4277b4.jpg The coach describes THE LEGEND as a lower body strength and flexibility workout. Each round has a dead to overhead reverse lunge with 45 seconds per side, with a stretch for any time left over, then 10 seconds of calf raises and 30 seconds of one slow Hindu squat. Calf raises and Hindu squats can be loaded or unloaded. He does six rounds, rests two minutes, then does six more. The warm-up is 15 seconds each of jumping jacks, ankle circles, other side and alternating hip circles, squats and thoracic rotation into lateral flexion, in two cycles for six minutes. He started with 224s and says he would start lighter next time. https://stream.kettlebell.monster/hls/f452f680-2379-47e6-aeeb-d811ad4277b4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1575 THE LEGEND Warm-Up Technique https://stream.kettlebell.monster/thumb/0c8bc834-dfab-4106-9989-872deda7ecf4.jpg The coach shows 15 seconds of jumping jacks, making an X or clapping at the top, then 15 seconds of ankle circles on each side with the ball of the foot flat and toes spread. Next come 15 seconds of alternating hip circles, two rounds of that, then 30 seconds of squats with the shoulders kept high and the eyes ahead. The last move is alternating thoracic rotation into lateral flexion and arm over, where he says to keep the hip still so it does not play with the knee. Two rounds of the combination and two cycles of everything make six minutes. https://stream.kettlebell.monster/hls/0c8bc834-dfab-4106-9989-872deda7ecf4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1576 THE LEGEND Workout Technique https://stream.kettlebell.monster/thumb/89ccba43-031a-4514-b6e4-e00baebc88e6.jpg The coach explains dead to overhead as getting the weight overhead any way you like (clean and press, push press, jerk or snatch) and keeping it there for a reverse lunge. He shows the clean and jerk with two kettlebells, then a stretch alternating hip flexors and hamstring in the time left of the 45 seconds. Alternatives are racking the bells before the lunge or using one kettlebell. Calf raises can be loaded or unloaded, then comes one slow Hindu squat for 30 seconds, with heels lifted and knees dropping forward. He does six rounds, rests two minutes, and repeats six more. https://stream.kettlebell.monster/hls/89ccba43-031a-4514-b6e4-e00baebc88e6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1577 THE LEGEND Common Mistakes https://stream.kettlebell.monster/thumb/b9f0ffec-e609-4791-b60c-e9665ee487e5.jpg For the overhead reverse lunge the coach names elbows not fully locked out, not stepping back far enough (the knee comes forward and the heel may lift), leaning forward, and letting the pelvis fall to the side. He says to work on the overhead position outside the workout and, if needed, rack one bell and get the other first. For the Hindu squat, which he calls very taxing on the quads, he says to work on range, dropping the knees forward and lifting the heels, and if struggling to go only to part of the range and keep it dynamic for the 30 seconds. https://stream.kettlebell.monster/hls/b9f0ffec-e609-4791-b60c-e9665ee487e5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1581 THE LEGEND Follow Along Workout https://stream.kettlebell.monster/thumb/6722a2d1-fc27-4393-880c-8bfc14edcc38.jpg The coach sets a timer and gives 45 seconds for dead to overhead and a reverse lunge, with stretches in any time left, then the other side, then calf raises and Hindu squats. He says he started with the two 24s, did not connect with his muscles, and should have started with the two 20s before going up to the 24s. He adds that he then focused on the glutes and pressing into the ground. He says the lunge needs the right foot position and legs wide enough but not too narrow, and invites viewers to share how they went. https://stream.kettlebell.monster/hls/6722a2d1-fc27-4393-880c-8bfc14edcc38/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1583 THE PACEMAKER Warm-Up Technique https://stream.kettlebell.monster/thumb/69b8113a-d787-4930-928f-2887712e0be6.jpg The coach says the warm-up matters because it is a hard workout and the hips and shoulders need to be warm for overhead work. There are three one-minute exercises: hip hinge into squat in a wider stance, alternating thoracic rotation and reach into arm overhead without moving the hips, and double arm hip hinge swings, which he says are single arm in the workout. For the swing he describes shins vertical, tension with the bell, the pull coming from the legs, and a neutral neck. Everything is done for two rounds, a six minute warm-up, followed by prep work. https://stream.kettlebell.monster/hls/69b8113a-d787-4930-928f-2887712e0be6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1585 THE PACE MAKER Common Mistakes https://stream.kettlebell.monster/thumb/f5d3ffc8-2cd1-4bc9-8995-75233b366f00.jpg The coach advises filming yourself side on. For single arm swings he names bending too early and following the kettlebell, using the ankles, not keeping the neck neutral, rounding the shoulders and not reaching full extension at the top. For the full snatch he names gripping tightly in a deep farmer's grip instead of the hook grip, not powering it with the legs, and casting the bell out. For the overhead reverse lunge he names not stepping back far enough, leaning forward and not locking the elbow. For push-ups he names sagging at the neck and the hips. https://stream.kettlebell.monster/hls/f5d3ffc8-2cd1-4bc9-8995-75233b366f00/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1584 THE PACE MAKER Alternatives and Progressions https://stream.kettlebell.monster/thumb/c85f50e8-4fc7-412d-bd9d-f31fe2a90a16.jpg The coach says single arm swings can become double arm swings, but that turns into one minute of grip work, so the time may need reducing. For the full snatch he gives the half snatch, then the clean and push press, and says mastering the clean first is important. For the overhead reverse lunge he gives a racked reverse lunge, pressing the bell up each rep. For push-ups he gives negatives, with an optional roll up, and push-ups on the knees with alignment from knee to shoulder. https://stream.kettlebell.monster/hls/c85f50e8-4fc7-412d-bd9d-f31fe2a90a16/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1590 THESSALONIKI Introduction https://stream.kettlebell.monster/thumb/6d4f9ba1-34be-4753-b50c-9a1386914543.jpg The coach describes the warm-up as three jumping jacks and three Frankenstein kicks into internal and external hip rotations, two rounds, then five each way of arm circles, hip circles and ankle circles, for four cycles. Task one is a single kettlebell, five full snatches into a reverse Turkish get-up, 20 rounds for time with a 20 minute cap. Task two is eight minutes of mobility. Task three is a combo of a narrow and a wide bend over row, done twice, then three bicycle crunches, as a 12 minute AMRAP. https://stream.kettlebell.monster/hls/6d4f9ba1-34be-4753-b50c-9a1386914543/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1592 THESSALONIKI Warm-Up Technique https://stream.kettlebell.monster/thumb/76ffefac-e95e-4918-84b3-d9944b9511ae.jpg The coach shows three jumping jacks, then three Frankenstein kicks into an internal and an external hip rotation, keeping the knee as straight as possible and not bending forward, for two rounds on each side. Then come five arm circles each way, controlled rather than swung, five hip circles each way squeezing the glutes, and five ankle circles each way with the ball of the foot planted. He repeats the whole sequence for four cycles. https://stream.kettlebell.monster/hls/76ffefac-e95e-4918-84b3-d9944b9511ae/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1593 THESSALONIKI Workout Technique https://stream.kettlebell.monster/thumb/74886d7d-948e-4c1c-a51a-0e654ee9d728.jpg Task one is five full snatches into a reverse Turkish get-up, 20 rounds for time, 20 minute cap, and the coach says each round should take under a minute. He says the snatch is powered by the legs, and if you can let go of the bell it is in ballistic flight. He says task one scores remaining seconds times weight, and he uses a 16. Task two is eight minutes: three supine spinal twists, two of cat and cow into downward dog and child's pose, and two alternating runner's lunges into arm circle. Task three is a narrow and wide bent over row twice and three bicycle crunches, as a 12 minute AMRAP. https://stream.kettlebell.monster/hls/74886d7d-948e-4c1c-a51a-0e654ee9d728/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1594 THESSALONIKI Common Mistakes https://stream.kettlebell.monster/thumb/d759ef06-7a6f-4fcc-917b-f56bccadc1f1.jpg For the full snatch the coach names too little leg power so the bell flips onto the wrist, holding the handle tight instead of opening the hand, tossing the bell out and hinging too low, and not pulling out to hook grip. For the reverse Turkish get-up he names going back on the same side as the weight, flopping down, a stance too narrow, and not coming down step by step. For the bent over row he names a rounded back and curling with the biceps. For bicycle crunches he names staying flexed in a static crunch and pulling the head in. https://stream.kettlebell.monster/hls/d759ef06-7a6f-4fcc-917b-f56bccadc1f1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1849 THESSALONIKI Alternatives and Progressions https://stream.kettlebell.monster/thumb/02ca8e5a-9334-46e5-a2e1-61f807450f9c.jpg The coach says the full snatch is advanced, and the clean is the same as a snatch only lower, so master the clean first. The alternative is clean and push press, then the half snatch, and he suggests high swings outside the workout to check you can snatch. For the Turkish get-up, done in reverse, he says to put the weight aside and do it with bodyweight. For the bent over row he says to keep the wide row narrower until you build up to 90 degrees. The bicycle crunch only needs slowing down. https://stream.kettlebell.monster/hls/02ca8e5a-9334-46e5-a2e1-61f807450f9c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1606 THRAX Part 1. Introduction https://stream.kettlebell.monster/thumb/b0756d58-b437-463f-85c3-e7a8234d7984.jpg The coach says task one is one double kettlebell dead clean every 30 seconds at around 85% of 1 RM. Task two is a two minute chest press AMRAP, then 30 seconds rest. Task three is active recovery: a single kettlebell split stance rear press for one minute per side, then one minute of upward and downward dog. There are five cycles. The warm-up is squats, shoulder circles into arm circles, jumping jacks and bodyweight Arnold press, then single leg hip circles and alternating arms overhead, in two cycles. Only task two is scored, as total weight times rounds. https://stream.kettlebell.monster/hls/b0756d58-b437-463f-85c3-e7a8234d7984/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1599 THRAX PART 1 Warm-up Technique https://stream.kettlebell.monster/thumb/e5407892-88bd-4a3e-bccb-23d751b213fa.jpg The warm-up is eight minutes, with each item 15 seconds unless stated. The coach shows squats with feet outside the hips, shoulder circle into arm circle, jumping jacks, and a bodyweight Arnold press, for two rounds. Then single leg hip circles on each side, with a hamstring curl and internal and external rotation, and 30 seconds of alternating arms overhead in a split stance, keeping the heel down and the pelvis straight. That combination is done twice, and two cycles of everything make eight minutes. https://stream.kettlebell.monster/hls/e5407892-88bd-4a3e-bccb-23d751b213fa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1600 THRAX PART 1 Workout Technique https://stream.kettlebell.monster/thumb/b82f6d08-010f-42c8-8295-d9dc81baf45e.jpg Task one is a double kettlebell dead clean, one rep every 30 seconds at 85 to 90% of 1 RM, pulled with the legs and explosive from the start. Task two is a two minute chest press AMRAP, then 30 seconds rest. The coach says a valid rep has the bells above the shoulders, with the weight above the elbows. Active recovery is a single kettlebell split stance rear press for one minute per side, then one minute of upward and downward dog. There are five cycles, and only the chest press is scored: weight times rounds, added over all cycles. https://stream.kettlebell.monster/hls/b82f6d08-010f-42c8-8295-d9dc81baf45e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1602 THRAX Part 1. Common Mistakes https://stream.kettlebell.monster/thumb/8165c25a-582b-4ddd-a7c2-ff351a0c80e6.jpg For the dead clean the coach names bent wrists, hanging and then pulling instead of one powerful movement, and curling with the biceps when it is a leg pull. For the chest press he names the bells staying on the biceps or chest, bells not above the elbows which reduces range, fingers around the handles so the bells clang, and dropping the elbows down hard. For the single split stance rear press he names turning the split stance into a lunge, and letting the hip shift or sag instead of keeping everything active. He advises noting what you need to fix. https://stream.kettlebell.monster/hls/8165c25a-582b-4ddd-a7c2-ff351a0c80e6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1601 THRAX Part 1 Alternatives and Progressions https://stream.kettlebell.monster/thumb/d2b5d9b8-ff31-459b-8e81-3b029e393162.jpg For the double kettlebell dead clean, the coach says that without double kettlebells you can use single kettlebells, doing four singles (right, left, right, left) for one double rep, with less weight and more reps. For the double chest press he gives single kettlebell options: one side at a time, or bringing the thumbs through to hold the bell, which he says is more a triceps press. For the single split stance rear press he says to go light and start at the front or side, working toward the back over repeated workouts, and that good scapular control is needed. https://stream.kettlebell.monster/hls/d2b5d9b8-ff31-459b-8e81-3b029e393162/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1607 THUNDER Introduction https://stream.kettlebell.monster/thumb/f85ad665-32f2-4e77-bb60-c39d5e37fb7b.jpg The workout is 100 kettlebell swings, 25 burpees, 75 swings, 25 burpees, 50 swings, 25 burpees and 25 swings, for time with a 22 minute cap. The score is seconds left times weight, and the swings are double arm. The warm-up is five squats, five hip hinges into arms overhead and five swings, six minutes. For beginners the coach advises starting at 50 swings in sets of fives, then working up over weeks, and says that if your body is sore you should do stretching and mobility instead. https://stream.kettlebell.monster/hls/f85ad665-32f2-4e77-bb60-c39d5e37fb7b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1608 THUNDER Workout Technique https://stream.kettlebell.monster/thumb/9ca52bda-902b-4721-b974-157c6a3e8bef.jpg The six-minute warm-up repeats five squats, five hip hinges into arms overhead and five double arm swings, starting slow and speeding up. For the swing the coach describes a hip hinge with elbows connecting to the inner thighs, lats and chest on, waiting at the top until the triceps connect to the ribs before hinging. He says it need not be a hardstyle swing for 100 reps. He warns that too many heavy reps too soon can bring tendon issues near the elbow, so sets can be broken into 20s, 15s or 10s. He also shows the burpee into a plank with the lats, abs and quads on, 25 each time. https://stream.kettlebell.monster/hls/9ca52bda-902b-4721-b974-157c6a3e8bef/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1609 THUNDER Common Mistakes https://stream.kettlebell.monster/thumb/834f8568-7022-4c85-8f16-def72745f7eb.jpg The coach names following the kettlebell as the most common swing mistake, which puts load on the lower back; instead he says wait, hinge, insert, pull out. His second swing mistake is holding too tight: he wants a hook grip with tension building going down and being strongest at the back and when pulling out, then released at the top. For the burpee he names a high or sagging butt after kicking out, and coming up still looking at the ground, which makes half burpees. He says to stand tall, chest proud and look ahead. https://stream.kettlebell.monster/hls/834f8568-7022-4c85-8f16-def72745f7eb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1610 THUNDER Alternatives And Progressions https://stream.kettlebell.monster/thumb/515e134a-c707-44f4-acee-cbb25978ed6c.jpg For the double arm swing the coach says the grip needs to be developed, and a hook rather than a tight grip is the aim. One alternative is the hand to hand swing, where one arm rests while the other swings, possibly with several reps deducted from each set, using a lower weight. Another is to do five reps, put the weight down, count to five or ten and go again. For the burpee he gives a squat or squat and jump, or walking it out, or walking out with hands on a box and holding, then on the ground, before the full burpee. https://stream.kettlebell.monster/hls/515e134a-c707-44f4-acee-cbb25978ed6c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1613 THUNDER Follow-Along Workout https://stream.kettlebell.monster/thumb/5ddd3013-3d56-4bdb-b174-c4b091eeee32.jpg The coach counts down one minute, then the sequence is 100 double arm kettlebell swings, 25 burpees, 75 swings, 25 burpees, 50 swings, 25 burpees and a final 25 swings. He says to break up the swings if needed and to take care of the lower back. When 4 minutes 30 seconds are left he uses the time to stretch, naming the forearms and the lower back, and says anyone not finished can keep going. https://stream.kettlebell.monster/hls/5ddd3013-3d56-4bdb-b174-c4b091eeee32/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1614 TRAUMA Introduction https://stream.kettlebell.monster/thumb/45e6d2d4-7a39-44ef-9154-9215fab7e955.jpg The coach says there are three cycles of four tasks. Task one is a double kettlebell hardstyle half snatch from dead into a strict press, one rep per 20 second interval, 10 rounds. Task two is one minute of max push-ups, then one minute rest. Task three is the same half snatch into a bent over row, and task four repeats the push-ups. Only the push-ups are scored: total push-ups times the lowest weight used in tasks one and three. The warm-up is two jumping jacks, two Frankenstein kicks, squats, cross knee to elbow and alternating Girevoy sport half snatch, three cycles. https://stream.kettlebell.monster/hls/45e6d2d4-7a39-44ef-9154-9215fab7e955/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1615 TRAUMA Workout Technique https://stream.kettlebell.monster/thumb/fb0722b5-9984-4fd0-ace4-ab30833c32bd.jpg The coach sets the handles so the elbows do not point back when pulling out forcefully, and grips the handles in the middle. He describes pulling out by extending the hips, which differs from a pendulum swing, and says the strict press moves only the shoulder and elbow. He also describes the strong first variation, where the ankles bend, as an option. In task three the half snatch goes into a bent over row with the elbows past the ribs. Push-ups must go to 90 degrees and fully extend. Score is push-ups times the lowest weight used. After rows he says not to place the bells further away. https://stream.kettlebell.monster/hls/fb0722b5-9984-4fd0-ace4-ab30833c32bd/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1618 TRAUMA Common Mistakes https://stream.kettlebell.monster/thumb/eab50df0-5428-43b3-a419-73c6bb7e2228.jpg The coach says a common mistake is snatching in a workout without having followed the alternative and progression, and he says snatches should be mastered with drills first. Other mistakes are standing too close to the bell to pull it back, torso too low, a tight grip, and lacking hand insertion and regripping, which banged the wrist at the top. In the strict press he warns against lowering the weight to the side, and against flipping the bell over the fist. For push-ups he names no scapula activation and arching or bridging at the bottom. https://stream.kettlebell.monster/hls/eab50df0-5428-43b3-a419-73c6bb7e2228/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1616 TRAUMA Alternatives and Progressions https://stream.kettlebell.monster/thumb/d37d0796-1fc5-4ca9-b6bb-5797923d31f0.jpg The coach says the double kettlebell work can be done with one bell, switching on the next round, or with a lighter weight for two reps in the time of one heavier double rep. He describes the strong first version of the snatch, using the ankles more so the weight does not go back as far. For push-ups he gives push-ups off the knees and negative push-ups. If not ready to snatch, he gives single kettlebell clean and push press, then a strict press, and in task three a clean, push press and bent over row. https://stream.kettlebell.monster/hls/d37d0796-1fc5-4ca9-b6bb-5797923d31f0/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1622 TREMOR Introduction https://stream.kettlebell.monster/thumb/ee7ea2e7-6f0e-4119-baf2-bea0f3268db6.jpg The coach says each AMRAP uses a double kettlebell dead start half snatch into bent over row and renegade row, then five jumping jacks. AMRAP one is three minutes, AMRAP two is four minutes with a swing added, AMRAP three is five minutes with a clean added after the swing, and AMRAP four is six minutes with a squat added. Between them is a two minute active recovery of narrow squat into arms overhead and thoracic rotation each way. The warm-up is six minutes. He reports a maximum heart rate of 170, an average of 143, 364 calories and two 20s. https://stream.kettlebell.monster/hls/ee7ea2e7-6f0e-4119-baf2-bea0f3268db6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1623 TREMOR Warm-Up Technique https://stream.kettlebell.monster/thumb/1b45af78-6df7-41a6-a183-d2a7026c094b.jpg The coach shows three jumping jacks, three Frankenstein kicks each side and three thoracic rotations each side, for two minutes. Then one burpee into alternating Frankenstein kicks for one minute. Then three cross knee to elbow into hamstring curl to the opposite hand each side, and three hip hinges into arms overhead, for one minute. The first two minutes are repeated, making a six minute warm-up. https://stream.kettlebell.monster/hls/1b45af78-6df7-41a6-a183-d2a7026c094b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1624 TREMOR Workout Technique https://stream.kettlebell.monster/thumb/6cfd1d48-00aa-4809-b229-a9312d2c35b4.jpg The coach says the AMRAPs run three, four, five and six minutes, each adding to the same combo: a swing in the second, a swing into clean in the third, and a squat as well in the fourth. Each round ends with five jumping jacks. He says to keep space between you and the bell, go from hook grip to loose grip when inserting the hand, and row into one hip then the other in the renegade row. Active recovery is a narrow squat into arms overhead and thoracic rotation. Score is total rounds times the weight. https://stream.kettlebell.monster/hls/6cfd1d48-00aa-4809-b229-a9312d2c35b4/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1625 TREMOR Common Mistakes https://stream.kettlebell.monster/thumb/e0b43075-ed6a-4535-b8b1-b0392a416bf6.jpg For the dead start snatch the coach names standing too far from or too close to the weight, not pulling back fully, too little leg power, and not regripping, which gives a broken wrist grip. He names lowering to the side and elbows out, rounding the back in the drop, and feet too narrow or hips twisting in the renegade row. In the swing he names following the bell, and not regripping in the clean. In the squat he names hinging so the hips do not go down while the shoulders do, and hips rising before the shoulders. https://stream.kettlebell.monster/hls/e0b43075-ed6a-4535-b8b1-b0392a416bf6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1629 TREMOR Follow-Along Workout https://stream.kettlebell.monster/thumb/34d70e2d-614b-4c40-8f56-26501f488e02.jpg The coach counts down one minute. The first AMRAP is three minutes of dead start half snatch into bent over row and renegade row, followed by five jumping jacks, then two minutes of active recovery and 30 seconds to transition. The second is four minutes with a swing added, the third is five minutes with a clean added after the swing, and the fourth is six minutes with a squat added. https://stream.kettlebell.monster/hls/34d70e2d-614b-4c40-8f56-26501f488e02/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1631 TRINITY Introduction https://stream.kettlebell.monster/thumb/88f0c630-0025-49c9-a392-fbc9c3057bc8.jpg The coach says there are seven tasks. Tasks one, three and five are double kettlebell jerks of three, four and five minutes with a lighter weight each time, and between them is three minutes of active recovery. Putting the weight down costs four CrossFit burpees with an extra push-up. Task seven is eight minutes of single kettlebell clean and jerk, starting heavy and dropping weight as needed. Score per task is total weight moved. The warm-up is two jumping jacks and a CrossFit burpee, squat into shoulder extension and flexion into bear hug, and Frankenstein kick into cross knee to elbow, four cycles. https://stream.kettlebell.monster/hls/88f0c630-0025-49c9-a392-fbc9c3057bc8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1632 TRINITY Warm-Up Technique https://stream.kettlebell.monster/thumb/c29391a3-d747-417a-b3a1-c89d0ea87bbe.jpg The coach shows two jumping jacks and one CrossFit burpee, with a jump and clap at the top, for 30 seconds. Then 30 seconds of squat into shoulder extension and flexion into bear hug. Then 15 seconds per side of Frankenstein kick into cross knee to elbow, rotating at the spine. All four cycles make a six minute warm-up, and he says to add another cycle if not warm. https://stream.kettlebell.monster/hls/c29391a3-d747-417a-b3a1-c89d0ea87bbe/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1633 TRINITY Workout Technique https://stream.kettlebell.monster/thumb/9c1130f1-9d9e-473d-9f3b-fbd4b313d439.jpg The coach says the jerk is a push press plus a dip under the weight, and the push press should be mastered first, with knees forward and back, no leaning forward, and a good rack with elbows together and lats down. He lists the active recovery options: deep squat and ankle mobility, knee extension into hamstring stretch, slow thoracic rotation into cross knee to elbow, and the Cossack squat. He lists the burpee penalty as four CrossFit burpees with a push-up for putting the weight down, and says he goes from 2 x 20 to 2 x 16 to 2 x 12, then a 24 for the single kettlebell task. https://stream.kettlebell.monster/hls/9c1130f1-9d9e-473d-9f3b-fbd4b313d439/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1634 TRINITY Common Mistakes https://stream.kettlebell.monster/thumb/f9e4c09d-886c-4b34-8be2-50946f321fda.jpg The coach says doing a push press while thinking you are jerking is a common mistake, because a jerk drives up and then goes under before standing. He also names leaning too far forward with the heels coming off the ground, saying the shoulders and hips should be above the ankles or leaning back a bit. Another is bending the elbow when coming under, since the arms need to be extended before standing up. The last is lowering from overhead by going to the side, when the elbows should lead and the weight stay above them. https://stream.kettlebell.monster/hls/f9e4c09d-886c-4b34-8be2-50946f321fda/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1637 TRINITY Follow Along Workout https://stream.kettlebell.monster/thumb/c1b60094-df29-4733-a6ee-037758b06d41.jpg The coach sets the timer and explains task one is three minutes of double kettlebell jerks, with a penalty of four CrossFit burpees with a push-up when the weight is put down. Active recovery follows, with deep squat ankle mobility, hamstring stretch and slow thoracic rotation into cross knee to elbow. Then come four minutes and five minutes at lighter weight, and he moves to two 12s. The last task is eight minutes of single arm clean and jerk where weight can be switched or put down. Afterwards one of them mixes up the last task and did jerks only, and mentions using a 16. https://stream.kettlebell.monster/hls/c1b60094-df29-4733-a6ee-037758b06d41/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1640 TRITON Introduction https://stream.kettlebell.monster/thumb/94030ea0-466e-4349-bccb-35121cfe1890.jpg The coach lists the warm-up as two burpees and two jumping jacks for one minute, then a squat into alternating Frankenstein kick for one minute, three rounds. Task one is a 14 minute AMRAP with double kettlebells: two squat deadlifts, a dead swing snatch and a strict press, then six jumping jacks and two push-ups, scored as weight times rounds. Task two is eight minutes of stretching and mobility. Task three is five minutes of alternating half snatch with a speed switch, then five minutes of alternating strict press with a speed switch. https://stream.kettlebell.monster/hls/94030ea0-466e-4349-bccb-35121cfe1890/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1641 TRITON Warm-up Technique https://stream.kettlebell.monster/thumb/0a4fb4b2-fb69-4846-b2c0-e29b3bc034a0.jpg The coach shows a normal burpee, with a squat position, hands down, butt up, kick out to plank, then back in and stand up straight. He does two burpees and two jumping jacks, repeated for one minute. Then comes a squat into an alternating Frankenstein kick, kicking into the opposite hand, which he does for one minute, stepping back less as he gets warmer. The whole sequence is repeated for three rounds. https://stream.kettlebell.monster/hls/0a4fb4b2-fb69-4846-b2c0-e29b3bc034a0/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1642 TRITON Workout Technique https://stream.kettlebell.monster/thumb/08104af5-7f04-44d4-802c-f833c9a3a508.jpg The coach does two squat deadlifts with feet outside the hips and the hips leading, then one dead swing snatch and one strict press, then six jumping jacks and two push-ups. Task two is two minutes of single leg quad stretch into reach and 90/90 into fold on each side, then child's pose into downward dog and alternating superman, for two rounds. Task three is five minutes of alternating half snatch with a speed switch, then alternating strict press with a speed switch, without putting the weight down. https://stream.kettlebell.monster/hls/08104af5-7f04-44d4-802c-f833c9a3a508/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1643 TRITON Common Mistakes https://stream.kettlebell.monster/thumb/f7d8ed0f-0308-4524-b621-3a9abe7044c6.jpg In this video, several common mistakes associated with kettlebell movements, especially the squat deadlift and the dead swing snatch, are discussed. The instructor highlights the importance of leading with the hips rather than the shoulders to maintain proper posture. Additionally, the need to keep the knees outward and avoid rounding the shoulders when looking at the weight is emphasized. Proper lifting techniques emphasize using the legs instead of the back while ensuring the spine remains erect. The video also addresses common errors in the dead swing snatch, such as not pulling the kettlebell back far enough to generate momentum. The need for adequate power generation from the legs for effective snatch execution is discussed, alongside demonstrating how to correctly connect and transfer power through the movement. A recommended drill is outlined to help improve the connection needed for the snatch. https://stream.kettlebell.monster/hls/f7d8ed0f-0308-4524-b621-3a9abe7044c6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1644 TRITON Alternatives and Progressions https://stream.kettlebell.monster/thumb/ed09593c-7328-481f-9828-ded3469f1e75.jpg The coach shows doing a squat deadlift with double bells, then snatching one bell at a time, racking it, pressing it and doing a backswing back to dead before the other bell. The deadlift can be done with one bell and two arms. If you cannot snatch yet, he shows a clean from dead with a swing, then a push press. For the speed switch, the alternative is a normal switch by backswinging, swinging up and switching hands. Without the snatch, the alternative is switch, clean, push press, rack. https://stream.kettlebell.monster/hls/ed09593c-7328-481f-9828-ded3469f1e75/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1650 TROY Introduction https://stream.kettlebell.monster/thumb/0c1f5a74-727f-471d-be8a-736d7974a726.jpg The coach says the weight is 50 to 60% of your 1 RM strict press, two kettlebells. Tasks one to four are each a 3 minute AMRAP of one clean, one rack squat and one strict press, with rests of one minute, 90 seconds, two minutes and one minute. Task five is four minutes of alternating strict press with one kettlebell of the same weight. The warm-up is one squat, one alternating Frankenstein kick, four jumping jacks and one push-up for four minutes. Score is total rounds from tasks one to four times the weight, times the reps from task five. https://stream.kettlebell.monster/hls/0c1f5a74-727f-471d-be8a-736d7974a726/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1652 TROY Workout Technique https://stream.kettlebell.monster/thumb/01828538-c566-4490-b682-fe97ceb6b03f.jpg The coach covers a wide squat with feet slightly pointing out, shoulders high, breaking at three joints and pulling the knees out. For the workout he says to use 50 to 60% of your 1 RM strict press, with a clean, a rack squat and a strict press as one rep, for three minutes AMRAP. He says to pause after the squat so the press uses no momentum, and to stack the handles in the rack. He advises breathing out on every movement while bracing the core. Task five is alternating strict press with one bell, scored as total rounds times weight, times the task five reps. https://stream.kettlebell.monster/hls/01828538-c566-4490-b682-fe97ceb6b03f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1653 TROY Common Mistakes https://stream.kettlebell.monster/thumb/002d1981-517d-495c-aaca-9b18579e0180.jpg For the clean the coach names the weight too far away with the shoulders lower than the hips, rounding the back, not pulling back forcefully or being too close to pull, going too low, not pulling out forcefully enough to let go, and a broken wrist grip. For the squat he names shoulders leading, not breaking at the ankles, and knees coming in. For the press he names using the legs to turn it into a thruster, a disconnected rack, leaning back, pressing or lowering to the side, throwing the weight on the drop, and following the weight as it drops. https://stream.kettlebell.monster/hls/002d1981-517d-495c-aaca-9b18579e0180/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1658 TSUNAMI Introduction https://stream.kettlebell.monster/thumb/1d46f3e2-c38b-4081-97d8-684a0ad8d05d.jpg The coach says the combo is a single kettlebell bent over row into a dead clean. Rules: 50 reps on one side before switching to the other, 100 in total; only three weights can be used, the heaviest and two lighter; and at least 40 reps must be done with the heaviest weight, or the scoring does not count. The time cap is 28 minutes. Score is the total weight moved multiplied by the seconds remaining, divided by 100. He reports 52 reps with the 32, 22 with the 28 and 26 with the 20. https://stream.kettlebell.monster/hls/1d46f3e2-c38b-4081-97d8-684a0ad8d05d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1659 TSUNAMI Workout Technique https://stream.kettlebell.monster/thumb/72162bd8-1dde-4df3-a654-4d3ebd4634be.jpg The coach says there is no warm-up in this video and the prep work is the warm-up. The combo is one bent over row and one dead clean, 50 on one side before switching. For the row he describes relaxing the forearm so the biceps are not used and getting the elbow past the ribs. For the dead clean he wants a squat, not a hip hinge, with the handle inside the feet, a straight arm, a hook grip and fast pull. His mistakes are a rounded back, looking at the weight, curling instead of rowing, hinging in the clean, and a farmer's grip. https://stream.kettlebell.monster/hls/72162bd8-1dde-4df3-a654-4d3ebd4634be/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1663 TWENTYFOUR Introduction https://stream.kettlebell.monster/thumb/3d4d7418-1791-43d3-8e9b-04fff86b2179.jpg The coach says the warm-up is six minutes: four single leg hip circles each side and squat into knee extension with arms overhead, four Frankenstein kicks each side and two hip circles each way, then four jumping jacks and two alternating thoracic rotations. Task one with double kettlebells is a dead swing snatch, an overhead alternating reverse lunge, four jumping jacks, a dead swing clean, a rack squat, a strict press and four jumping jacks, for 24 rounds. Task two is a CrossFit burpee into a jumping jack, 24 rounds, for time. https://stream.kettlebell.monster/hls/3d4d7418-1791-43d3-8e9b-04fff86b2179/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1665 TWENTYFOUR Warm-up Technique https://stream.kettlebell.monster/thumb/34c7b32a-fbd8-43ef-829a-8877a5285952.jpg The coach shows four single leg hip circles each side and a full squat into knee extension with arms overhead, with the toes coming in before extending. This pair runs for two minutes. Then four Frankenstein kicks each side and two hip circles each way, for two minutes. The last two minutes are four jumping jacks and alternating thoracic rotations with the hips staying where they are. Together this is a six minute warm-up. https://stream.kettlebell.monster/hls/34c7b32a-fbd8-43ef-829a-8877a5285952/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1666 TWENTYFOUR Workout Technique https://stream.kettlebell.monster/thumb/208bde74-4f0b-4ff0-be42-dd9ba47eff14.jpg The coach does the dead swing snatch with a 45 degree handle at the top, then keeps the weights overhead for the reverse lunge with the shoulder above the hip and the hip above the back knee. Then four jumping jacks, a dead swing clean into a rack squat with the elbows under the weight, and a strict press with a pause at lockout. That is repeated for 24 rounds, then 24 CrossFit burpees with jumping jacks. He advises pacing, saying slowing down can sometimes give a faster time, and focusing on form. https://stream.kettlebell.monster/hls/208bde74-4f0b-4ff0-be42-dd9ba47eff14/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1667 TWENTYFOUR Common Mistakes https://stream.kettlebell.monster/thumb/c48ca4c5-ca90-4061-a96f-5a961642f197.jpg In the dead swing snatch the coach names not pulling back far enough, not enough leg power, holding the handle too tight for a broken wrist grip, and not locking out. In the overhead reverse lunge he names stepping back in line with the other leg, not stepping back far enough so the heel lifts, and casting the bell on the rack. For the rack squat he names arms flaring and a disconnected rack, leaning forward, rounding the back and hips rising first. For the strict press he names going out to the side and lowering to the side. https://stream.kettlebell.monster/hls/c48ca4c5-ca90-4061-a96f-5a961642f197/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1668 TWENTYFOUR Alternatives and Progressions https://stream.kettlebell.monster/thumb/dc357ce3-6290-4b54-ada8-131ca8e9f5fb.jpg The coach says the dead swing snatch can be done with one bell, then the alternating overhead reverse lunge, doing the other side on the next rep. As an alternative to the snatch, a clean followed by a push press. For the overhead reverse lunge, a racked lunge is the alternative. The dead swing clean, squat and strict press can also be done with one bell, remembering which side was done. For the CrossFit burpee, the alternative is to remove the push-up, and go to plank, then jump and clap. https://stream.kettlebell.monster/hls/dc357ce3-6290-4b54-ada8-131ca8e9f5fb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1674 ULYSSES Introduction https://stream.kettlebell.monster/thumb/21a3efcf-7bc4-43c9-b3fb-8e61712ba4c1.jpg The coach says it is very advanced and can be dangerous without proper progression. The warm-up is three bodyweight get-ups each side, 20 jumping jacks, three bodyweight windmills each side, six squats, three curtsy lunges each side and ten hip hinges into arms overhead, two rounds. The workout runs: Turkish get-up lunge style (two each side, one per 30 seconds), four double windmills each side, four bent presses each side, one double kettlebell overhead 90/90 get-up each side, four SOTS presses each side, one racked reverse curtsy get-up each side, and two squat style get-ups, then four minutes of active recovery and repeat. https://stream.kettlebell.monster/hls/21a3efcf-7bc4-43c9-b3fb-8e61712ba4c1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1675 ULYSSES Warm-Up Technique https://stream.kettlebell.monster/thumb/b43edc9c-e3cc-4fd8-bcf4-50ed9655c250.jpg The coach says the warm-up is mostly the workout movements without weight. He walks through the bodyweight get-up in detail, including sweeping the leg under so the knee sits under the hip. Then come 20 jumping jacks, three bodyweight windmills each side, six squats, three curtsy lunges each way, and ten hip hinges into arms overhead, for two rounds. He warns not to go all the way down in the curtsy lunge without ankle and hip flexibility, or the knees may hurt. https://stream.kettlebell.monster/hls/b43edc9c-e3cc-4fd8-bcf4-50ed9655c250/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1676 ULYSSES Alternatives and Progressions https://stream.kettlebell.monster/thumb/913d55c7-9b8c-4b0a-a139-decb7191acf7.jpg The coach says to master bodyweight first and then break the Turkish get-up into parts, such as shoulder to elbow. For the double windmill he gives bodyweight, one kettlebell, a bent knee, or a quarter windmill with a hand on the knee, and says the windmill is the best progression to the bent press. For the 90/90 get-up he says you must first be able to shin box. For the SOTS press he says a deep squat comes first, holding a bell as a counterweight, and thoracic hyperextension is needed. For the racked reverse curtsy get-up and squat style get-up, he says to build up from bodyweight. https://stream.kettlebell.monster/hls/913d55c7-9b8c-4b0a-a139-decb7191acf7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1680 ULYSSES Follow-Along Workout https://stream.kettlebell.monster/thumb/408561d6-023c-481e-91b5-d564a2cd9962.jpg The coach counts down and the first block is two Turkish get-ups, lunge style, each side, one rep every 30 seconds, then 30 seconds rest and four double kettlebell windmills each side. After the bent press and SOTS press blocks comes four minutes of active recovery with upward and downward dog, lunge and twist and 90/90. For the second round they go through everything again, ending with squat style get-ups. Afterwards he says he scaled back to a single kettlebell in the overhead 90/90 and advises leaving your ego at the door. https://stream.kettlebell.monster/hls/408561d6-023c-481e-91b5-d564a2cd9962/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1683 VALONA Warm-Up Technique https://stream.kettlebell.monster/thumb/768b1447-2bff-41a8-ae71-f29750f152d9.jpg The coach says whenever he says burpee he means a normal burpee. The sequence is two burpees, two jumping jacks and two bodyweight squats, all repeated for four minutes. For the burpee he describes hands down, butt up, kick the legs out to plank, pull the legs in and stand fully upright. For the squats he says shoulders stay high, hips come low, knees pulled out and feet flat. He then points to the prep work. https://stream.kettlebell.monster/hls/768b1447-2bff-41a8-ae71-f29750f152d9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1685 VALONA Workout Technique https://stream.kettlebell.monster/thumb/0d3bdc0e-efbd-45be-81a9-f6c5dbd5be02.jpg The coach shows ribbons with the kettlebell base facing up, held by the horns, from one hip behind the head to the other ear and back, then a hang clean, press and switch. Four minutes of stretching and mobility follow: a hip hinge into arms overhead, then scapula, thoracic and chest work. The next 12 minute AMRAP is two tricep push-ups into two alternating bent over rows with a heavier weight than in task one. Score is reps times weight for each task, added together. https://stream.kettlebell.monster/hls/0d3bdc0e-efbd-45be-81a9-f6c5dbd5be02/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1686 VALONA Common Mistakes https://stream.kettlebell.monster/thumb/98e3d9cd-8d62-4e8e-ba26-9424c3c5e51b.jpg For ribbons the coach names holding the kettlebell with the base not facing up, and moving the head instead of the weight. For the hang clean he names turning it into a hip hinge instead of a squat movement with the ankles, and bending the elbow early, which he says risks tendinitis. For the bent over row he names rounded shoulders and curling into the armpit with the biceps. For tricep push-ups he names elbows flaring out, and bridging the hips high or sagging. https://stream.kettlebell.monster/hls/98e3d9cd-8d62-4e8e-ba26-9424c3c5e51b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1687 VALONA Alternatives and Progressions https://stream.kettlebell.monster/thumb/e0bb756c-c14a-431f-928b-8e917b413463.jpg For the tricep push-ups the coach gives two alternatives: coming down onto the knees with the hands under the shoulders and elbows in, and a negative push-up, lowering from plank onto the knees and then the toes. For the ribbons he says the clean can be replaced by bringing the weight down to the ground each time, toppling it over towards you, grabbing it by the horns and pulling back to clean it, so you do not let go of the weight in the air. He then chains this with a deadlift, hang clean, press and switch. https://stream.kettlebell.monster/hls/e0bb756c-c14a-431f-928b-8e917b413463/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1692 VALONA Follow-Along Workout https://stream.kettlebell.monster/thumb/f535c148-7e01-41c0-a53f-347810201c65.jpg The first task is a 12 minute AMRAP: ribbons into alternating hang clean and press. The coach says that anybody can do it if they invest the time in the technique videos and alternatives. After it come mobility moves: hip hinge into arms overhead, scapula work and thoracic flexion. The next 12 minute AMRAP is two tricep push-ups and two alternating bent over rows, with weight heavier than in the first task. https://stream.kettlebell.monster/hls/f535c148-7e01-41c0-a53f-347810201c65/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1694 VALOR Introduction https://stream.kettlebell.monster/thumb/a18bdfca-c339-4eea-9df2-dc9032efd24b.jpg Task one is a single kettlebell 1 RM snatch for 30 seconds each side, then a 2 RM snatch of two reps in 45 seconds each side, then one minute rest. Task two is a four minute EMOM of 16 snatches at 62% of 1 RM, changing sides every minute. Task three is 10 minutes of rotational bent over rows, halos and split stance press. Task four is a six minute EMOM of 18 snatches at 50% of 1 RM, and task five is eight minutes of the same mobility work. The coach gives his own 1 RM as around 32 kilos and 2 RM around 28. https://stream.kettlebell.monster/hls/a18bdfca-c339-4eea-9df2-dc9032efd24b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1695 VALOR Warm-Up Technique https://stream.kettlebell.monster/thumb/e2fd2a2e-bf7c-473c-b818-ebeaa5c2facb.jpg The coach shows three Frankenstein steps, three alternating hamstring curls while stepping back, and three cross knee to elbow, for four rounds. Then five squats touching the ground and standing into arms overhead, pulling the lats down, and five alternating thoracic rotations into lateral flexion, pressing the leg into the ground so the hip does not come along. He says to keep breathing. He does two cycles of the whole warm-up. https://stream.kettlebell.monster/hls/e2fd2a2e-bf7c-473c-b818-ebeaa5c2facb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1696 VALOR Workout Technique https://stream.kettlebell.monster/thumb/f42bb5b0-73b2-4305-ac29-a15cacaa2d1b.jpg The coach explains the hardstyle snatch step by step: pull back, insert, extend the hips to pull out, elbow back, punch in, fixate overhead with the lats on and scapula down, then a hardstyle drop flicking the wrist while pulling the elbow down. He gives 62% of 1 RM for the 16-rep EMOM and 50% for the 18-rep one, noting the faster you finish, the more rest in the minute. Ten minutes of rotational bent over rows, ribbons and split stance press are accessory work. He says to find your 1 RM beforehand. https://stream.kettlebell.monster/hls/f42bb5b0-73b2-4305-ac29-a15cacaa2d1b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1698 VALOR Common Mistakes https://stream.kettlebell.monster/thumb/79ceb4f1-f62f-430f-9827-7b1c23240edb.jpg The coach names snatching when you are not ready, saying you need to master the clean first and the clean and push press in the alternatives and progressions video. He names holding on tight, so the bell bangs the forearm. From overhead in a full snatch he names casting the weight out and following it, which he says is tough on the shoulder, elbow and lower back, and says to regress to the half snatch or wait before hinging. https://stream.kettlebell.monster/hls/79ceb4f1-f62f-430f-9827-7b1c23240edb/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1697 VALOR Alternatives and Progressions https://stream.kettlebell.monster/thumb/7dd41705-4e8e-4ee1-b202-6a545ed307d9.jpg The coach says to work up to the hardstyle snatch by cleaning first, using a clean and push press wherever the workout calls for a snatch, including the 1 RM and 2 RM tasks. He says the elbow should be pulled into the midsection in the rack. He also shows the clean and jerk as an alternative, noting the heels may come off the ground in a jerk but should stay down in a push press. A half snatch, working only on the way up and dropping into the rack, is another progression. https://stream.kettlebell.monster/hls/7dd41705-4e8e-4ee1-b202-6a545ed307d9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1702 VALOR Follow-Along Workout https://stream.kettlebell.monster/thumb/16cbd1df-7b06-4579-8805-6ff078b304a1.jpg The coach counts down one minute. Task one is a 1 RM snatch in 30 seconds each side, then a 2 RM in 45 seconds each side, then one minute rest. Next is 16 snatches at 62% of 1 RM on each side, then 10 minutes of mobility with ribbons, rotational bent over rows and split stance press. The final task is a six minute EMOM of 18 snatches at 50% of 1 RM, followed by five minutes of mobility. He uses a 28 for his 2 RM and a 16 for the last EMOM, and says he may try 36 for his 1 RM next time. https://stream.kettlebell.monster/hls/16cbd1df-7b06-4579-8805-6ff078b304a1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1704 VANGELIS Introduction https://stream.kettlebell.monster/thumb/3847e57a-38d4-4cfa-8644-47944580b452.jpg The coach says the warm-up is two minutes of alternating hip circles with hip hinge and arms overhead, then two minutes of squat with alternating Frankenstein kick. The warm-up is short because the workout starts with 60 jumping jacks. Then comes a combo of squat, dead curl, stand up, half snatch, down to a CrossFit burpee, 60 times. After that come 60 hang cleans and 60 snatches, all for time. https://stream.kettlebell.monster/hls/3847e57a-38d4-4cfa-8644-47944580b452/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1705 VANGELIS Warm-up Technique https://stream.kettlebell.monster/thumb/38ea4609-734f-466c-81c6-842d9e0472d3.jpg The coach shows alternating hip circles, then a hip hinge with a straight back and arms overhead, working shoulder flexion and the thoracic spine, for two minutes. The next two minutes are bodyweight squats, breaking at three joints with shoulders high, with an alternating Frankenstein kick. He says the four minute warm-up is short because the for time workout has its own warm-up part. https://stream.kettlebell.monster/hls/38ea4609-734f-466c-81c6-842d9e0472d3/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1706 VANGELIS Workout Technique https://stream.kettlebell.monster/thumb/82d87046-f8b9-4206-920f-f34b2bc66c95.jpg The coach shows the combo: squat, gorilla grip dead curl into the rack, shoulders rising first, half snatch, lower, then a CrossFit burpee. He says sloppy reps do not count, and that a hang clean needs the elbow to come back to keep the weight close, with the legs decelerating the weight. The 60 snatches can be any snatch. He advises adjusting the reps and weight, saying if the butt comes up first the back may round, and that he found 50 reps a good number, using a 12. https://stream.kettlebell.monster/hls/82d87046-f8b9-4206-920f-f34b2bc66c95/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1707 VANGELIS Common Mistakes https://stream.kettlebell.monster/thumb/1a223f6f-cc74-45a5-8bfd-9dd92d265ca6.jpg For the squat dead curl the coach names a poor hand insert, knees coming in, hips rising before the shoulders, and following the weight as it drops. For cleans and snatches he names a tight grip that causes friction in the hand and a flop over, and he says a clean must be mastered before snatching. For the hang clean he names the elbow not coming back, not transitioning from loose grip into hook grip, and pausing at the bottom before pulling up. He suggests a drill without weight. https://stream.kettlebell.monster/hls/1a223f6f-cc74-45a5-8bfd-9dd92d265ca6/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1708 VANGELIS Alternatives and Progressions https://stream.kettlebell.monster/thumb/185677dc-5c7c-460c-a3d1-36f60c56c27c.jpg The coach shows an assisted curl, with a gorilla grip in the squat and the other hand around the inserted hand. If the half snatch is too much, a push press can be done instead. The CrossFit burpee can become a normal burpee with a plank position. For the hang clean the alternative is double arm, with the second hand inserted as the bell is pulled out using power. For the snatch, the alternative is a swing clean and push press, even with two hands if needed. https://stream.kettlebell.monster/hls/185677dc-5c7c-460c-a3d1-36f60c56c27c/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1712 VANGELIS Follow-Along Workout https://stream.kettlebell.monster/thumb/fc8b8d8c-eb18-47a1-a251-f8edf32e2958.jpg The coach counts down one minute and describes the work: 60 jumping jacks, then straight into 60 of the combo of squat, dead curl, stand up, half snatch, down and a CrossFit burpee. The finish is 60 hang cleans and 60 snatches. He advises keeping track of reps, for example by marking every five or ten. https://stream.kettlebell.monster/hls/fc8b8d8c-eb18-47a1-a251-f8edf32e2958/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1714 VENGEANCE Introduction https://stream.kettlebell.monster/thumb/d7ec1a5c-9743-4d1c-a601-2af8e54258db.jpg The coach says task one is one slow clean and squat in 30 seconds, task two is one clean and one snatch in 30 seconds, task three is one minute of maximum bent over rows, which is scored, and task four is 90 seconds of core routine one or two, then 30 seconds rest. This is done for eight rounds. Routine one is a sit up into child's pose, and routine two is a V hold into bridge. Score is rows times weight, with the same weight for all tasks. The warm-up is six minutes. https://stream.kettlebell.monster/hls/d7ec1a5c-9743-4d1c-a601-2af8e54258db/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1715 VENGEANCE Warm-Up Technique https://stream.kettlebell.monster/thumb/4b6eb334-d157-47ca-be57-53a4eaf6ae83.jpg The coach shows alternating cross knee to elbow, involving the thoracic spine, then alternating Frankenstein kicks stepping back a bit, and deep squats, for 90 seconds. Then he does a light alternating half snatch for 90 seconds, saying that if you cannot snatch you can do switch, clean and push press or jerk. Everything runs for two cycles, a six minute warm-up, followed by the prep work. https://stream.kettlebell.monster/hls/4b6eb334-d157-47ca-be57-53a4eaf6ae83/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1716 VENGEANCE Workout Technique https://stream.kettlebell.monster/thumb/57ddb5f9-605a-4c9d-8f3a-045689269004.jpg The coach does the heavy double kettlebell clean hardstyle and not pendulum, then a slow squat in the 30 seconds with the rack good, the back straight or hyperextended, knees out and shoulders rising first. The clean and snatch needs the setup, rack and overhead position slowed down but the pulls fast. Then one minute of maximum bent over rows, and 90 seconds of sit up into child's pose or V hold into bridge. He plans two 24s, since the lowest weight counts. To protect the back he relaxes between rows. https://stream.kettlebell.monster/hls/57ddb5f9-605a-4c9d-8f3a-045689269004/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1718 VENGEANCE Common Mistakes https://stream.kettlebell.monster/thumb/b7dca2e4-7637-4c6a-a177-551f487f8f53.jpg For the clean and squat the coach names no grip transition, not going into ballistic flight so the biceps curl it, heels off the ground, back rounding, elbows flaring out in the rack, not using the ankles and hips coming up before the shoulders. For the snatch he names casting the weight and following it, holding the handle tight, not hinging deep enough so you muscle the weight up, treating it like a swing and elbows not locked out. For the bent over row he names curling instead of rowing. He suggests filming yourself or using a mirror. https://stream.kettlebell.monster/hls/b7dca2e4-7637-4c6a-a177-551f487f8f53/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1717 VENGEANCE Alternatives and Progressions https://stream.kettlebell.monster/thumb/f98626d7-27a3-44b9-b0d1-ed3ea832cfb8.jpg The coach says the clean and slow squat can be done with a single kettlebell, one side per round or two reps within the 30 seconds, and the squat can be done without weight or as a goblet squat. For the snatch he says master the clean first and use clean and push press. If the bells will not fit between the legs or you cannot row on the outside, row with one kettlebell. For the sit up into child's pose he gives a version dropping the knees to the side, and for the V hold, a crunch and leg raise. https://stream.kettlebell.monster/hls/f98626d7-27a3-44b9-b0d1-ed3ea832cfb8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1721 VENGEANCE Follow-Along Workout https://stream.kettlebell.monster/thumb/1afaaa17-a200-424a-b53c-8f5b7e434659.jpg The coach counts down one minute and describes task one as a double kettlebell clean and squat done as slow as you can within 30 seconds, then putting it down. The next 30 seconds is one clean and one snatch. Then comes one minute of maximum bent over rows, and he says to track them with a pen or chalk. https://stream.kettlebell.monster/hls/1afaaa17-a200-424a-b53c-8f5b7e434659/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1722 VENOM Introduction https://stream.kettlebell.monster/thumb/b7ad6368-fc66-421d-a85c-e5648d44d616.jpg The coach says task one is a hardstyle clean and slow squat in 30 seconds, task two is a hardstyle clean and slow strict press in 30 seconds, and task three is 90 seconds of maximum hardstyle snatch with one kettlebell and one switch. After that is 90 seconds of mobility routine one (alternating hamstring and calf stretch, stiff legged hip hinge) or two (scapula adduction into arms overhead, shoulder circles), alternating by round, for 10 rounds. Score is all snatches times the weight used. He reports 152 reps at 24 kilos, 3,648. https://stream.kettlebell.monster/hls/b7ad6368-fc66-421d-a85c-e5648d44d616/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1725 VENOM Common Mistakes https://stream.kettlebell.monster/thumb/ae08dbe4-5897-4d75-ae74-7d0f433b9507.jpg The coach names doing the clean as a pendulum instead of hardstyle, rounding the back with the shoulders going down first in the squat, and heels coming off or knees caving. He says to perfect the bodyweight squat before adding weight. In the strict press he names leaning back and using momentum, not locking out, and dropping to the side. For the hardstyle snatch he names a lack of speed, rotation of the spine, pressing out too late, and throwing the weight away. https://stream.kettlebell.monster/hls/ae08dbe4-5897-4d75-ae74-7d0f433b9507/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1724 VENOM Alternatives and Progressions https://stream.kettlebell.monster/thumb/4f9d0cb1-7b93-4fa1-a295-42a7b3309fa7.jpg The coach gives one kettlebell instead of two as the first alternative: for the clean and squat use one kettlebell, and for the clean and press use one kettlebell and switch to the other side. For the hardstyle snatch, the alternative is a hardstyle clean followed by a push press, a strict press or a jerk. He says each such rep counts towards the scoring in place of a snatch. https://stream.kettlebell.monster/hls/4f9d0cb1-7b93-4fa1-a295-42a7b3309fa7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1728 VENOM Follow-Along Workout https://stream.kettlebell.monster/thumb/31a526d4-d087-476b-8f65-702fd2ccc1c1.jpg The coach counts down one minute. Each round is one hardstyle clean and squat within 30 seconds, then a slow squat, then one hardstyle clean and one slow strict press within 30 seconds. After that is 90 seconds of hardstyle snatch with only one switch, then mobility work. Afterwards he adds up the score by multiplying 152 reps by the 24 kilo kettlebell, giving 3,648. https://stream.kettlebell.monster/hls/31a526d4-d087-476b-8f65-702fd2ccc1c1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1827 VOLOS I Introduction https://stream.kettlebell.monster/thumb/068b3a04-1b80-4920-8313-3c28592760a1.jpg The coach lists the tasks: eight to 12 double kettlebell chest presses, six to eight side bends into shrug each side, eight to 12 double kettlebell chest flies, six single kettlebell ribbons, eight to 12 seated crush grip presses, and eight to 10 double kettlebell rear shrugs. Each task takes a 90 second interval, and he does three to four rounds. The finisher is chest press drop sets. Afterwards he says his arms and chest were gassed, and that the upper traps and core were worked. https://stream.kettlebell.monster/hls/068b3a04-1b80-4920-8313-3c28592760a1/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1828 VOLOS I Warm-Up Technique https://stream.kettlebell.monster/thumb/d27bcc12-89f9-4e31-ab79-3e29df82129b.jpg The coach shows 14 jumping jacks, six scapula abduction and adduction on each side, six arm circles and six internal and six external shoulder rotations. Then comes thoracic flexion into hyperextension with the glutes squeezed, done in three rounds. Then four chest push-ups, the fourth followed by a downward dog for a five count, and another four push-ups, done three times. He says control of the scapula may take a while. https://stream.kettlebell.monster/hls/d27bcc12-89f9-4e31-ab79-3e29df82129b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1829 VOLOS I Workout Technique https://stream.kettlebell.monster/thumb/7a53bb8b-1cc8-4ca6-a0ed-3c8825be7de2.jpg The coach says each task has a 90 second interval. For the chest press he sets one bell near the chest and curls the other in. For the side bend into shrug he wants slow work, small range at first. For the chest fly he says to extend the elbows and not feel it in the biceps. In the seated crush grip press the bell is crushed and pressed only partway up. The rear shrug moves the weight towards the back. After three to four rounds comes a chest press drop set finisher, dropping weight until you cannot continue. https://stream.kettlebell.monster/hls/7a53bb8b-1cc8-4ca6-a0ed-3c8825be7de2/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1830 VOLOS I Common Mistakes https://stream.kettlebell.monster/thumb/99073724-c427-4b09-8a24-c8ef3fa8aee9.jpg For the chest press the coach names a broken wrist grip and pressing with the weight above the chest instead of above the elbow. For the side bend into shrug he names turning it into a thoracic flexion rather than a bend to the side. For the chest fly he names turning it into a curl. For ribbons he names turning the head. For the crush grip press he names not crushing the bell, and for the rear shrug he names pulling the elbow up too far and bending at the neck. https://stream.kettlebell.monster/hls/99073724-c427-4b09-8a24-c8ef3fa8aee9/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1831 VOLOS I Alternatives and Progressions https://stream.kettlebell.monster/thumb/bdf90c64-5624-42d3-b9d5-401c6f390f13.jpg The coach says you can do everything with one kettlebell, or with uneven kettlebells, switching halfway, and a single heavy bell actually asks more of the core. For the side bend into shrug he gives down and up first, adding the shrug later. For the chest fly the alternative is a lighter weight, or a chest press. For ribbons he suggests working on partial range, and for the seated crush grip press he suggests sitting against a wall or standing. For the rear shrug, do it at the side if you cannot go back. https://stream.kettlebell.monster/hls/bdf90c64-5624-42d3-b9d5-401c6f390f13/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1834 VOLOS I Follow-Along Workout https://stream.kettlebell.monster/thumb/6e0432fa-c717-469b-8a9b-f8a6b6e08015.jpg The coach counts down one minute and says to try to finish each task within about 80 seconds. The tasks are chest press, side bend into shrug, chest flies, ribbons, seated crush grip press and rear shrugs, with rep targets of eight to 12, six to eight and eight to 10. After four rounds comes the drop sets, with no 90 second interval, starting at a 16 and going until you cannot continue, then dropping to the next weight. https://stream.kettlebell.monster/hls/6e0432fa-c717-469b-8a9b-f8a6b6e08015/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1735 VOLOS II Introduction https://stream.kettlebell.monster/thumb/980c2bc9-d08b-4dc9-befd-fb440774c258.jpg The coach says task one is hang clean and jerk for eight minutes AMRAP, switching at will. Task two is mobility work including the 90/90 windmill, leg over curtsy into runner's lunge, ankle dorsiflexion, knee extension, thoracic rotation with arm up, and shin box. Task three is a combo of hang clean, rack squat, swing, press and row, 40 rounds for time. The warm-up is two jumping jacks, two CrossFit burpees and two squats for four rounds, then upward into downward dog and thoracic rotations, three cycles. https://stream.kettlebell.monster/hls/980c2bc9-d08b-4dc9-befd-fb440774c258/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1740 VOLOS II Follow-Along Workout https://stream.kettlebell.monster/thumb/9ca91474-04c0-49b3-aa4c-f7c575330f6a.jpg The coach sets out three single kettlebell tasks: a hang clean and jerk AMRAP for eight minutes, 12 minutes of mobility work to follow along with, and a combo of hang clean, squat, swing, press and row, 40 times for time. He lists the mobility moves as a 90/90 windmill, leg over curtsy, stand up, runner's lunge, ankle dorsiflexion, knee extension, thoracic rotation with arm up and shin box. At the end he says you can adjust the reps if your weight was too heavy. https://stream.kettlebell.monster/hls/9ca91474-04c0-49b3-aa4c-f7c575330f6a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1741 VULCAN Introduction https://stream.kettlebell.monster/thumb/3a095e43-f4e6-49b5-a093-251b2820811e.jpg The coach lists the warm-up as squat hip hinge with alternating reverse lunge into arms overhead, then alternating Cossack squat, hip circles and Frankenstein kicks, two minutes each, two rounds. The first AMRAP is 12 minutes of snatch into overhead reverse lunge, switching at will. Then five minutes of active recovery with runner's lunge and twist, crunch, bridge, deep squat and twist. The second AMRAP is 12 minutes of six jumping jacks, two triceps push-ups and two seated presses each side. Score is rounds times weight, and only full rounds count. https://stream.kettlebell.monster/hls/3a095e43-f4e6-49b5-a093-251b2820811e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1742 VULCAN Warm-up Technique https://stream.kettlebell.monster/thumb/234892b0-4782-47a5-bd16-bd8eecd37413.jpg The coach shows a squat with feet just outside hip width and toes slightly out, then a hip hinge with a straight back, then an alternating reverse lunge into arms overhead, for two minutes. Then alternating Cossack squats, going only as deep as you can, with alternating hip circles and alternating Frankenstein kicks, for two minutes. Both parts are done for two rounds. https://stream.kettlebell.monster/hls/234892b0-4782-47a5-bd16-bd8eecd37413/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1744 VULCAN Common Mistakes https://stream.kettlebell.monster/thumb/5fa1c720-5af9-4766-b73b-3933a1a2647b.jpg For the snatch the coach names not going far enough back in the hinge, not generating enough power, and holding the handle in a farmer's grip so the bell bangs the forearm. For the overhead reverse lunge he names stepping back in line with the front leg, advising to think of each foot on a railroad track, and continuing with a bent elbow when fatigued. For the seated press he names leaning back and not coming under the weight. For the Cossack squat he names using the shoulders instead of the hips, ankles and knees. https://stream.kettlebell.monster/hls/5fa1c720-5af9-4766-b73b-3933a1a2647b/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1745 VULCAN AlternativES and Progressions https://stream.kettlebell.monster/thumb/37c2592f-f83e-4339-9313-c3dda7126f4d.jpg The coach says to spend time on perfecting the clean, and that the alternative to the snatch is a clean and push press, then the overhead reverse lunge or a racked lunge. For the mobility block he says to use less range rather than an alternative. For tricep push-ups he shows a negative push-up onto the knees and then the feet, and a push-up from the knees. For the seated press he shows doing it on the knees, a negative curl, and using the other hand to assist the curl. https://stream.kettlebell.monster/hls/37c2592f-f83e-4339-9313-c3dda7126f4d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1751 VULTURE Introduction https://stream.kettlebell.monster/thumb/98c8b535-9729-4490-8bae-35c91a034ad7.jpg The coach says task one is a four minute warm-up of squat into cross knee to elbow and inchworm push-up into downward dog, then two minutes of prep work to choose the weight. The chipper is 50 squat dead curls into standing, then 50 of any press (push press, strict press or momentum are allowed, and sides can be switched), done twice for 200 reps. The time cap is 30 minutes. Score is remaining seconds multiplied by the kettlebell weight used. https://stream.kettlebell.monster/hls/98c8b535-9729-4490-8bae-35c91a034ad7/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1752 VULTURE Workout Technique https://stream.kettlebell.monster/thumb/7340e568-7dcb-4ece-b2e9-8e34301d3d4f.jpg The coach covers the squat, breaking at three joints, with the knees pulled out and shoulders high, then cross knee to elbow, and inchworm into push-up and downward dog. In the squat dead curl he uses a gorilla grip with the elbows on the inside of the thighs, thumbs through to the horns, curls to the chest, taps the ground and stands up. An any press counts when the weight ends overhead and the elbow comes back under the weight into the rack. Score is seconds left times weight, for example 12 kilos times 120 seconds. https://stream.kettlebell.monster/hls/7340e568-7dcb-4ece-b2e9-8e34301d3d4f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1754 VULTURE Common Mistakes https://stream.kettlebell.monster/thumb/eeadd9c9-0e5c-4273-aeee-33c6a0b8ea7f.jpg In this training video, the coach identifies several common mistakes people make while performing kettlebell exercises, particularly focusing on the squat dead curl and various presses. Key errors include improper knee alignment, back rounding, and not locking out the knees and hips during movements. The coach advises elevating the weight if necessary and emphasizes the significance of proper form, such as keeping elbows in and avoiding bouncing weights. Additionally, the video addresses pressing techniques, warns against jerking motions, and stresses the need to listen to one’s body, prioritizing safety over completing a set number of reps. Viewers are encouraged to adjust their weights and take breaks if they feel pain or discomfort. The overall message promotes smart and safe training practices, reinforcing the idea that training should be both hard and wise. https://stream.kettlebell.monster/hls/eeadd9c9-0e5c-4273-aeee-33c6a0b8ea7f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1755 VULTURE Alternatives and Progressions https://stream.kettlebell.monster/thumb/26f3e836-e8c5-43d9-9c1d-cbfd93f47f80.jpg The coach says the squat needs good mobility, or the back and knees suffer. As an alternative, he squats with bodyweight as deep as he can, swings the weight back, comes up, pulls the elbows in and switches the hands to the horns without letting go. He also describes starting from the top as a negative curl. He advises reducing the reps, for example from 50 to 40, 35 or 30, as this takes more time. https://stream.kettlebell.monster/hls/26f3e836-e8c5-43d9-9c1d-cbfd93f47f80/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1758 XERXES Warm-up Technique https://stream.kettlebell.monster/thumb/6c01ae7e-d797-4616-b062-dc77d1ddd743.jpg The coach shows a burpee with the chest, lats, abs and quads on, then a squat in which he says to adjust the stance so the joints align and nothing is felt in the knees. Next are arms overhead and alternating thoracic rotation for two minutes, then 30 seconds of jumping jacks and 30 seconds of alternating Frankenstein kicks. That is three minutes, done for two rounds, a six minute warm-up, and he says a third round can be added. https://stream.kettlebell.monster/hls/6c01ae7e-d797-4616-b062-dc77d1ddd743/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1759 XERXES Workout Technique https://stream.kettlebell.monster/thumb/5f775833-fd78-4bc9-bf0d-a1fd3f88a12e.jpg The coach explains the half snatch with the hook grip, a deep hinge, pulling the weight out with the legs, ballistic flight, punching into the corner of the handle and fixating. Each time the bells touch the ground the penalty is four CrossFit burpees. After the snatches come 100 single kettlebell push presses or jerks. He advises pacing, keeping breathing normal and working to just before muscular fatigue. He did 25, then 15, then 10, and only had to do burpees twice. https://stream.kettlebell.monster/hls/5f775833-fd78-4bc9-bf0d-a1fd3f88a12e/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1761 XERXES Common Mistakes https://stream.kettlebell.monster/thumb/ef226cd0-64b0-466d-920c-1f8851f6013d.jpg For the half snatch the coach names not going deep enough when dropping from the rack, looking at the horizon the whole time, a deep hand insert in a farmer's grip with too tight a grip, not enough power so it becomes a shoulder press, fingers caught between the handles, and casting the weights away. For the CrossFit burpee he names the feet landing too wide because the hips are not high enough. For the jerk he names coming under the weight without the arm extended. https://stream.kettlebell.monster/hls/ef226cd0-64b0-466d-920c-1f8851f6013d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1760 XERXES Alternatives and Progressions https://stream.kettlebell.monster/thumb/cbaba333-d051-4a8f-a728-e3ac8cf9d62f.jpg The coach says the double kettlebell half snatch can be done with one kettlebell, and to raise the reps from 50 to 60 or 70 if it is too easy. A progression is clean and push press or clean and jerk. Outside the workout he suggests high swings to check you can get the weight high enough to let go and insert the hand. For the CrossFit burpee, if you cannot do a tricep push-up, use a plank or go onto the knees, and add the jump and clap later. https://stream.kettlebell.monster/hls/cbaba333-d051-4a8f-a728-e3ac8cf9d62f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1765 XERXES Follow-Along Workout https://stream.kettlebell.monster/thumb/a052487b-3ff7-4408-822a-eb3662f98338.jpg The coach counts down one minute, then sets 50 double kettlebell half snatches, with four CrossFit burpees anytime the weight is put down. After the 50, you do 100 single kettlebell push presses or jerks, choosing which, or mixing, using one of the bells from the snatches. All of it is for time. He lets the video run to 20 minutes, then says to finish in the cool down if still going. https://stream.kettlebell.monster/hls/a052487b-3ff7-4408-822a-eb3662f98338/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1769 YADAKA Warm-up Technique https://stream.kettlebell.monster/thumb/6108837c-b231-486e-9af9-cd44e8e8f296.jpg The coach shows six jumping jacks and three Frankenstein kicks each side for two minutes. Then a Jefferson curl into arms overhead, and alternating thoracic rotation into a squat, keeping the hips where they are, for two minutes. The last two minutes are alternating single leg hip circle into a full hip circle, then an alternating side bend with the arm overhead, which he says not to force. The whole warm-up is six minutes. https://stream.kettlebell.monster/hls/6108837c-b231-486e-9af9-cd44e8e8f296/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1770 YADAKA Workout Technique https://stream.kettlebell.monster/thumb/004d76d9-bd25-4703-a619-cc229f0007cc.jpg The coach does the combo with one kettlebell in about 90 seconds to 1 minute 40, so it takes up most of the two minutes, and then repeats on the other side, for 14 rounds. He places the bell between the feet for the squat deadlift to work on ankle dorsiflexion, does a reverse single leg deadlift, one explosive hang clean, a narrow goblet squat, ribbons in a narrow stance, and an overhead reverse lunge into runner's lunge. He says to go as slowly as possible, and the single leg deadlift is best done without shoes. https://stream.kettlebell.monster/hls/004d76d9-bd25-4703-a619-cc229f0007cc/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1771 YADAKA Common Mistakes https://stream.kettlebell.monster/thumb/6caeed5d-9cc9-4fb9-8da6-afad7e9ae1b5.jpg For the squat deadlift the coach names turning it into a hinge and lifting with the arm. For the reverse single leg deadlift he names letting the torso lead, a rounded back and going fast. For the hang clean he names pausing at the bottom, a broken wrist grip and a disconnected rack. For the narrow goblet squat he names following the weight, the wrong grip, not going narrow and coming down with the shoulders and not the hips. For ribbons he names not finishing both ways and holding the breath. For the lunge he names an unlocked elbow and not lunging back far enough. https://stream.kettlebell.monster/hls/6caeed5d-9cc9-4fb9-8da6-afad7e9ae1b5/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1772 YADAKA Alternatives and Progressions https://stream.kettlebell.monster/thumb/73a97a02-5491-41c3-89b6-bd6aa57aaffd.jpg For the squat deadlift the coach says to elevate the weight on a box and develop quad strength and ankle flexibility. For the reverse single leg deadlift he gives a single leg stiff legged hip hinge without weight, or adding the weight but not going to the ground. For the hang clean he shows using the other hand for assistance. For the narrow goblet squat and ribbons he says to go wider for more stability. For the overhead reverse lunge he suggests pressing it up and working in that position, then racked, then lunging. https://stream.kettlebell.monster/hls/73a97a02-5491-41c3-89b6-bd6aa57aaffd/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1776 YADAKA Follow-Along Workout https://stream.kettlebell.monster/thumb/1bfda4e6-ced3-42a1-84b8-85cac7012157.jpg The coach counts down one minute, saying to use one light to medium bell and work slowly for two minutes per set. Each round is a squat deadlift, reverse single leg deadlift, hang clean (the only fast part), narrow goblet squat, ribbons in a narrow stance, then a reverse lunge overhead into runner's lunge. One side is one round, and 14 rounds make 28 minutes. During the video he cues each move and the change of grips. At about round 10 he says he is moving to his 16. https://stream.kettlebell.monster/hls/1bfda4e6-ced3-42a1-84b8-85cac7012157/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1778 ZONE X Introduction https://stream.kettlebell.monster/thumb/97d94b41-b481-4f37-ace9-e0157f7b0a3d.jpg The coach says the aim is to stay at about 64 to 76% of your maximum heart rate, which is about 120 for him, and describes a six second pulse count at the neck, adding a zero. Each set is a double kettlebell clean, squat and press, followed by an alternating reverse lunge into arms overhead, then into thoracic rotation, then an alternating single leg hip flexor stretch into reach. The work lasts 32 minutes. The warm-up is five jumping jacks, one squat and one push-up, scarecrow into straight arms overhead, and hip circles with Frankenstein kicks, three cycles. https://stream.kettlebell.monster/hls/97d94b41-b481-4f37-ace9-e0157f7b0a3d/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1779 ZONE X Warm-up Technique https://stream.kettlebell.monster/thumb/ec273c98-ef04-4965-a9df-247247d0b0b8.jpg The coach shows five jumping jacks, one squat and one push-up, repeated for one minute. He says to adjust the squat stance until it is comfortable, and any push-up works. Then scarecrow into straight arms and overhead for 30 seconds, for the shoulders and scapula. Then 30 seconds of alternating hip circles and alternating Frankenstein kicks. Three cycles make six minutes, and he says to make it four cycles if not warm. https://stream.kettlebell.monster/hls/ec273c98-ef04-4965-a9df-247247d0b0b8/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1785 ZONE X Workout Technique https://stream.kettlebell.monster/thumb/b378a98e-b504-412f-a6e5-7a586f357336.jpg The coach says to estimate your maximum heart rate from a number minus your age, and train at 64 to 76% of it, about 120 bpm for him. He does a double kettlebell clean, squat and press slowly, then puts the weight down and does one of three options: alternating reverse lunge into arms overhead, alternating reverse lunge into thoracic rotation, or alternating single leg hip flexor stretch into reach. He says he thinks 2 x 16 is right, since 2 x 28 would push his heart rate to 145 or higher. This repeats for 32 minutes. https://stream.kettlebell.monster/hls/b378a98e-b504-412f-a6e5-7a586f357336/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1780 ZONE X Common Mistakes https://stream.kettlebell.monster/thumb/53292783-cad3-4478-b35b-814b7b2984cc.jpg For the clean the coach names overreaching, with the shoulders lower than the hips, being too close to pull the weight back, not enough power so the biceps muscle it up, and racking to the side instead of with the elbows under the weight. For the squat he names rounding the back without bending at the ankles, and the hips rising before the shoulders. For the press he names pressing out to the side, not fully extending, lowering to the side, and throwing the weights and following them. https://stream.kettlebell.monster/hls/53292783-cad3-4478-b35b-814b7b2984cc/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1781 ZONE X Alternatives And Progressions https://stream.kettlebell.monster/thumb/db55ad39-f997-4158-a820-35023d5a1c96.jpg The coach says the only complex part is working with double bells, and that you can work with one bell and, if you want, do the other side too. He says it depends on how your heart rate goes: if you cannot stay in the zone, or are too low, you may need to do two reps. https://stream.kettlebell.monster/hls/db55ad39-f997-4158-a820-35023d5a1c96/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1784 ZONE X Follow-Along Workout https://stream.kettlebell.monster/thumb/04df1679-cb59-47e7-b14c-11f81e4ba335.jpg The coach counts down one minute and says to work with a double or single bell in the fat burning zone, about 64 to 76% of maximum heart rate, which is about 120 bpm for him. He uses two 16s and goes nice and slow, followed by flexibility work. At one point his heart rate is slightly above 120 and he slows down. Afterwards he says it is good to throw in with other workouts, between high and low intensity, and that no extra stretching is needed because it was done within the 32 minutes. https://stream.kettlebell.monster/hls/04df1679-cb59-47e7-b14c-11f81e4ba335/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1787 IKU™ BEGINNER WORKOUT — Introduction https://stream.kettlebell.monster/thumb/35ce03a1-9071-44e0-a4dc-eeec069c5caa.jpg The coach says the warm-up is three hip hinges, three squats and six jumping jacks for two minutes, then one minute of joint work, two cycles. Each round is 45 seconds of double arm hip hinge swings, goblet squats, a shoulder press on each side and a bent over row on each side, with 15 seconds rest, then one minute of stretching. Four rounds make 28 minutes. Score is total reps times weight. He suggests 40 to 50% of your 1 RM strict press, and says to increase the weight once every round is done at the same pace. https://stream.kettlebell.monster/hls/35ce03a1-9071-44e0-a4dc-eeec069c5caa/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1788 IKU™ BEGINNER WORKOUT — Warm-Up Technique https://stream.kettlebell.monster/thumb/2be3bc36-5a04-4ef4-addf-fe54feeab6cc.jpg The coach explains the hip hinge, with the ankles not moving, shins vertical, spine neutral and a pull up from the glutes and hamstrings, because the double arm swing builds on it. He explains the squat, which becomes the goblet squat in the workout, with feet slightly out, three joints, knees forward and hips back and down. Then jumping jacks. The pattern of three hip hinges, three squats and six jumping jacks runs for two minutes, then one minute of joint work, and two cycles make six minutes. https://stream.kettlebell.monster/hls/2be3bc36-5a04-4ef4-addf-fe54feeab6cc/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1789 IKU™ BEGINNER WORKOUT — Workout Technique https://stream.kettlebell.monster/thumb/338b6350-d75f-4d6f-851f-0b5a2c8c694a.jpg The coach says 45 seconds of swings does not mean you must keep going, and to put the weight down for a few seconds if the grip fatigues. He explains the swing with the hip hinge, waiting at the top before hinging, and inserting the weight to the back. For the goblet squat he shows getting the bell into the goblet grip. For the shoulder press he wants the weight above the elbow, only the shoulder and elbow moving. For the bent over row he uses a hand support, lat first. Then one minute of stretching, four rounds, 28 minutes. https://stream.kettlebell.monster/hls/338b6350-d75f-4d6f-851f-0b5a2c8c694a/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1790 IKU™ BEGINNER WORKOUT — Common Mistakes https://stream.kettlebell.monster/thumb/9b2fbf67-0d98-4185-b059-3f2da602525f.jpg The coach advises filming yourself and comparing. For the swing he names the wrong distance from the bell, not pulling back far enough, shoulder blades not pulled back and down, not fully extending the hips, not waiting before hinging, and a farmer's grip. For the goblet squat he names holding the bell out too far, knees buckling in, heels coming up and rounding. For the shoulder press he names a side press and the elbow out when lowering. For the row he names a rounded back and curling, which he links to tendonitis. https://stream.kettlebell.monster/hls/9b2fbf67-0d98-4185-b059-3f2da602525f/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1791 IKU™ BEGINNER WORKOUT — Alternatives and Progressions https://stream.kettlebell.monster/thumb/2a9668bd-1a89-4983-982b-a10e49c82963.jpg The coach says a progression to the swing is bodyweight swings to work on the pattern, then fewer reps, then a one or two second reset between swings. For the goblet squat there are alternative ways to bring up the bell, including holding the bell another way, which he says is more bicep and wrist work, and he says the bodyweight squat must be good first. For the shoulder press he says to stand in front of a wall with the arm overhead, and use a stick or light weights such as 4 or 6 kilo. He says the bent over row has no progression, so lower the weight. https://stream.kettlebell.monster/hls/2a9668bd-1a89-4983-982b-a10e49c82963/master.m3u8 monthly 0.6 https://kettlebell.monster/explore/videos/1795 IKU™ BEGINNER WORKOUT — Follow-Along Workout https://stream.kettlebell.monster/thumb/86acb317-8177-40d2-875b-c2a8c825f192.jpg The coach counts down one minute. Each round is double arm hip hinge swings, goblet squat, shoulder press on each side, and bent over row on each side, followed by one minute of stretching, for four rounds. Afterwards he counts his reps with a 16 and gives 257 reps times 16 as a score of 4112. He says he will not go up in weight until he finishes every round at the same pace. https://stream.kettlebell.monster/hls/86acb317-8177-40d2-875b-c2a8c825f192/master.m3u8 monthly 0.6 https://kettlebell.monster/workout/user/203-reintegration-program 2026-09-18T14:09:48.478Z weekly 0.5 https://kettlebell.monster/workout/user/244-the-giant-day-1-geoff-neupert 2026-08-23T15:38:16.603Z weekly 0.5 https://kettlebell.monster/workout/user/232-emom-burner 2026-07-11T20:20:52.212Z weekly 0.5 https://kettlebell.monster/workout/user/213-catch-the-morning-train 2026-05-25T16:13:55.851Z weekly 0.5 https://kettlebell.monster/workout/user/215-let-there-be-fire 2026-05-22T13:57:41.309Z weekly 0.5 https://kettlebell.monster/workout/user/206-switcheroo-swings 2026-05-17T01:14:06.612Z weekly 0.5 https://kettlebell.monster/workout/user/198-sunday-swing 2026-05-09T22:17:02.841Z weekly 0.5 https://kettlebell.monster/workout/user/199-single-arm-snatch-amrap-hard-swings-farmer-carry-amrap 2026-05-09T17:37:45.713Z weekly 0.5 https://kettlebell.monster/workout/user/195-oblivion 2026-05-04T14:24:19.870Z weekly 0.5 https://kettlebell.monster/workout/user/14-fast-furious 2026-05-03T18:24:02.330Z weekly 0.5 https://kettlebell.monster/workout/user/85-the-forge 2026-05-03T18:10:52.744Z weekly 0.5 https://kettlebell.monster/workout/user/191-north-star 2026-04-29T19:48:27.696Z weekly 0.5 https://kettlebell.monster/workout/user/192-double-half-snatch 2026-04-29T10:32:08.309Z weekly 0.5 https://kettlebell.monster/workout/user/178-emom-strength-endo 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/177-pd-03-unstoppable 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/162-classic-rounds 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/92-dread 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/189-for-time-40-60-100 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/82-welcome-back 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/65-5-minutes-double-half-snatch 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/64-simple-but-not 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/40-pd-02-absolute-power 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/35-simple-amrap 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/32-pjd-01-training-day 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/30-non-ballistic-strength 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/29-jump-rope-farmer-s-carry 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/28-classic-rounds 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/workout/user/190-emom-burner 2026-04-28T12:32:19.531Z weekly 0.5 https://kettlebell.monster/learn/encyclopedia/alternating-chest-floor-press-682 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-chest-floor-press-683 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-circular-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-dead-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-half-kneeling-curl 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-hybrid-floor-press-687 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-hybrid-floor-press-686 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-lateral-flexion-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-open-palm-squat 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-pass-through-switch-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-strict-shoulder-press-588 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-strict-shoulder-press-589 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-swingclean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-triceps-floor-press-684 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-triceps-floor-press-685 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-tripod-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-waiters-dead-clean-716 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-waiters-dead-clean-717 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-waiters-hang-clean-712 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-waiters-hang-clean-713 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-waiters-swingclean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/alternating-wrestler-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/american-swing 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/archer-push-up 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/arch-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/arch-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/armbar 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/around-the-body 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/asgard 2026-09-20T13:34:39.303Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/asgard-rr 2026-09-24T06:07:04.568Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/assisted-dead-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/assisted-dead-clean-drill 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/assisted-swingclean 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/back-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/back-squat-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/back-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/belly-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/belly-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bent-over-row-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bent-over-row-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bent-over-row-with-rotation 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bent-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bent-press-with-support 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bent-side-curl-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bent-side-curl-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bent-side-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bootstrappers 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-clean-from-dead-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-clean-from-dead-double-kettlebell 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-horn-swingclean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-press-1077 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-push-up-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-push-up-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-squat-1064 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bottoms-up-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bridge 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/bridge-and-chest-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/burpee-deadlift 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/calf-raise-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/calf-raise-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/calf-raise-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/chest-floor-press-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/chest-floor-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/chest-floor-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/chest-flye-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/chest-flye-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/circular-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/clean-and-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/clean-and-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/cossack-squat-1066 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/cossack-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/cossack-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/cross-crunch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/crunch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/crunch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/crunch-and-reach-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/crunch-and-reach-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/crunch-and-reach-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/crush-grip-push-up 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-clean-942 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-clean-double-kettlebell 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-clean-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/deadlift 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-row-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-row-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-snatch-895 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-hip-hinge-swing-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-hip-hinge-swing-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-hip-hinge-swing-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-squat-swing-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-squat-swing-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-squat-swing-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-swing 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-swingclean-single-arm 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-swingclean-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-swingsnatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-swingsnatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-start-waiters-swingclean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/dead-to-overhead 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/deck-squat 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/farmer-carry-single-arm 2026-09-29T19:18:31.321Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/farmer-carry-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/floor-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/floor-pullover 2026-09-29T20:21:42.387Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/freestyle-jerk-single-arm 2026-06-16T07:42:51.270Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/freestyle-jerk-double-kettlebell 2026-06-16T07:42:51.270Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/frontal-hold-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/frontal-hold-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/frontal-hold-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/full-dead-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/full-dead-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/full-hang-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/full-hang-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/full-lateral-snatch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/full-snatch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/full-squat-swingsnatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/full-squat-swingsnatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/goblet-carry 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/goblet-clean 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/goblet-cossack-squat 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/goblet-lunge 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/goblet-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/goblet-squat 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/gorilla-clean 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/gorilla-curl 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/gorilla-row 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/grip-transition-drill 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-crush-grip-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-dead-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-dead-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-hang-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-hang-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-kneeling-curl 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-kneeling-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-kneeling-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-lateral-snatch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-snatch-893 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-squat-swingsnatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/half-squat-swingsnatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/halo 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hammer-curl 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-clean-single-arm 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-clean-double-kettlebell 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-clean-943 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-clean-and-strict-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-lift-double-arm 2026-10-25T12:49:21.102Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-lift-single-arm 2026-10-25T12:49:21.102Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-lift-double-kettlebell 2026-10-25T12:49:21.102Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hang-snatch-896 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-clean-double-kettlebell 2026-02-18T19:09:08.877Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-clean-939 2026-09-08T09:48:09.708Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-clean-single-arm 2026-02-18T19:09:08.877Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-clean-rkc-double-kettlebell 2026-09-08T09:48:09.708Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-clean-rkc-single-arm 2026-09-08T09:48:09.708Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-clean-strongfirst-double-kettlebell 2026-09-08T09:48:09.708Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-clean-strongfirst-single-arm 2026-09-08T09:48:09.708Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-full-snatch-rkc-single-arm 2026-09-08T09:21:32.768Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-full-snatch-rkc-double-kettlebell 2026-09-08T09:21:32.768Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-full-snatch-strongfirst-double-kettlebell 2026-02-18T19:09:08.877Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-full-snatch-strongfirst-single-arm 2026-02-18T19:09:08.877Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-half-snatch-rkc-double-kettlebell 2026-09-08T09:21:32.768Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-half-snatch-rkc-single-arm 2026-09-08T09:21:32.768Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-half-snatch-strongfirst-single-arm 2026-02-18T19:09:08.877Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-half-snatch-strongfirst-double-kettlebell 2026-02-18T19:09:08.877Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-jerk-double-kettlebell 2026-06-16T07:42:51.270Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-jerk-single-arm 2026-06-16T07:42:51.270Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-push-press-1038 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-push-press-double-kettlebell 2026-06-16T13:04:59.220Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-push-press-single-arm 2026-06-26T14:15:37.618Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-push-press-rkc-single-arm 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-push-press-rkc-double-kettlebell 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-push-press-strongfirst-single-arm 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-push-press-strongfirst-double-kettlebell 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-snatch 2026-09-08T09:21:32.768Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-double-kettlebell 2026-06-08T08:00:23.826Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-single-arm 2026-06-08T08:00:23.826Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-1012 2026-09-08T10:35:04.396Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-double-arm 2026-06-08T08:00:23.826Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-rkc-double-kettlebell 2026-09-08T10:35:04.396Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-rkc-double-arm 2026-09-08T10:35:04.396Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-rkc-single-arm 2026-09-08T10:35:04.396Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-strongfirst-double-arm 2026-09-08T10:35:04.396Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-strongfirst-single-arm 2026-09-08T10:35:04.396Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hardstyle-swing-strongfirst-double-kettlebell 2026-09-08T10:35:04.396Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/high-pull-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/high-pull-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-deadlift-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-deadlift-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-deadlift-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-figure-eight 2026-09-24T12:50:19.672Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-full-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-full-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-half-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-half-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-swing-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-swing-1014 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-swing-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-swing-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-swingclean-single-arm 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hip-hinge-swingclean-double-kettlebell 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hybrid-floor-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/hybrid-floor-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/iron-cross 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/jefferson-curl 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-anatomy 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-ankle-dorsiflexion 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-back-extension 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-calf-raise 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-carry 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-crunch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-curl 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-deadlift 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-flyes 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-get-up 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-high-pull 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-hold 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-jerk 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-lunge 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-mobility-combo 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-push-up 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-rotation 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-row 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-side-bend 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-sit-up 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-snatch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-squat 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-step-up 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-swing 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kettlebell-windmill 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/king-s-combo 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kneeling-deep-windmill 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kneeling-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kneeling-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kneeling-press-1037 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/kneeling-windmill 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/lateral-flexion-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/lateral-snatch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/lawnmower-clean-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/lawnmower-clean-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/lean-back-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/lean-back-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/low-windmill 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/lunge-dead-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/military-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/military-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/monster-combo 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/narrow-stance-flared-row-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/narrow-stance-flared-row-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/narrow-stance-tucked-row-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/narrow-stance-tucked-row-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/ninety-ninety-get-up-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/ninety-ninety-get-up-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/ninety-ninety-windmill 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-hang-clean-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-hang-clean-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-press-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-press-1079 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-squat-1067 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-squat-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-swingclean-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-swingclean-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/open-palm-swingclean-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-and-deadlift 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-carry-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-carry-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-cossack-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-cossack-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-curtsy-lunge-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-curtsy-lunge-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-deadlift 2026-10-06T21:33:52.559Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-hindu-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-hindu-squat-single-arm 2026-09-09T06:45:13.152Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-racked-cossack-squat 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-racked-curtsy-lunge 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-racked-squat 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-reverse-lunge-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-reverse-lunge-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-squat-1063 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/overhead-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pass-through-switch-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-clean-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-clean-single-arm 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-clean-and-push-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-full-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-full-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-half-snatch-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-half-snatch-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-snatch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-swing-double-kettlebell 2026-06-08T08:04:52.120Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-swing-single-arm 2026-06-08T08:04:52.120Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pendulum-swing-double-arm 2026-06-08T08:04:52.120Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pistol-squat-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pistol-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/power-swing 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pullover-and-scapula-adduction 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/pullover-into-crunch 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/push-press-single-arm 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/push-press-1072 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/push-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/push-up-into-runner-s-lunge 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-ankle-dorsiflexion-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-ankle-dorsiflexion-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-carry-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-carry-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-curtsy-get-up-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-curtsy-get-up-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-curtsy-lunge-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-curtsy-lunge-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-deadlift 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-hindu-squat-single-arm 2026-09-09T06:45:13.152Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-hindu-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-reverse-lunge-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-reverse-lunge-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-squat-1062 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-squat-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-squat-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-surrender-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/racked-surrender-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/rack-hold-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/rack-hold-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/rear-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/rear-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/renegade-row 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/renegade-row-with-push-up 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/reverse-curtsy-get-up-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/reverse-curtsy-get-up-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/reverse-ninety-ninety-get-up-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/reverse-ninety-ninety-get-up-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/ribbons 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/row 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/runner-s-lunge 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/runners-lunge-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/russian-twist 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/seated-hammer-curl 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/seated-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/seated-press-1075 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/seated-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/seesaw-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/short-lever-swing 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/side-bend-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/side-bend-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/side-press-1074 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/side-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/side-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/side-push-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/single-leg-deadlift-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/single-leg-deadlift-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/single-leg-deadlift-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sit-up-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sit-up-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sit-up-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/slasher 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/slingshot 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sots-press-1076 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sots-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sots-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sots-press-with-rotation 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sots-press-with-support 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/spartan-side-plank 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/spartan-side-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/speed-switch-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/spiral-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/spiral-raise 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/split-clean 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/split-stance-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/split-stance-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/split-stance-tucked-row 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-clean 2026-09-08T09:48:09.708Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-clean-and-jerk-single-arm 2026-10-13T13:16:44.279Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-clean-and-jerk-double-kettlebell 2026-10-13T13:16:44.279Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-jerk-double-kettlebell 2026-02-18T19:09:07.618Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-jerk-single-arm 2026-02-18T19:09:08.877Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-press-1039 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-press-double-kettlebell 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-press-single-arm 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-push-press-double-kettlebell 2026-06-16T13:04:59.220Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-push-press-single-arm 2026-09-08T12:14:21.644Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-snatch 2026-09-08T09:21:32.768Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sportstyle-swing 2026-09-08T10:35:04.396Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-deadlift-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-deadlift-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-deadlift-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-figure-eight 2026-09-24T12:50:19.672Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-into-jerk 2026-09-29T20:21:42.387Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-swing-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-swing-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-swing-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-swing-1015 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-swingclean-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-swingclean-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-thruster-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-thruster-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/squat-thruster-1065 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/staggered-stance-deadlift-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/staggered-stance-deadlift-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/staggered-stance-deadlift-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/standing-biceps-curl-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/standing-biceps-curl-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/standing-pullover 2026-09-29T20:21:42.387Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/static-squat-dead-curl-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/static-squat-dead-curl-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/static-squat-dead-curl-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/static-squat-dead-curl-and-stand-up-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/static-squat-dead-curl-and-stand-up-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/steelsurfer 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/step-up-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/step-up-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/step-up-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/stiff-legged-deadlift-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/stiff-legged-deadlift-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/stiff-legged-deadlift-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/stiff-legged-flared-bent-over-row-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/stiff-legged-flared-bent-over-row-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/stiff-legged-hip-hinge-swing-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/stiff-legged-hip-hinge-swing-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/stiff-legged-hip-hinge-swing-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/strict-front-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/strict-front-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/strict-press 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/strict-shoulder-press-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/strict-shoulder-press-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/suitcase-clean-double-kettlebell 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/suitcase-clean-single-arm 2026-09-25T17:53:31.094Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/suitcase-deadlift-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/suitcase-deadlift-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/suitcase-hang-clean-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/suitcase-hang-clean-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/suitcase-swing-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/suitcase-swing-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sumo-deadlift-double-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sumo-deadlift-double-kettlebell 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sumo-deadlift-single-arm 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sumo-deadlift-high-pull 2026-09-08T15:03:57.103Z monthly 0.7 https://kettlebell.monster/learn/encyclopedia/sumo-squat 2026-09-08T15:03:57.103Z monthly 0.7 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https://kettlebell.monster/learn/course/kettlebell-beginner-program/advance 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/kettlebell-beginner-guide/assisted-dead-clean-drill Practice Drill: Assisted Dead Clean https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/e3d070fa-a2c0-4350-b238-977ff2acb400/public A focused drill for learning the clean without building the common habit of banging the kettlebell into the forearm. https://stream.kettlebell.monster/hls/11a254cc-7ab9-4416-98bb-e5a6f0b0128d/master.m3u8 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/mobility-under-load 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/advance/free-mobile-app 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/advance/online-certification 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/advance/membership 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/advance/books 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/program 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/kettlebell-beginner-guide/instructional-video Fundamental Technique Guide https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/e3d070fa-a2c0-4350-b238-977ff2acb400/public Taco Fleur's full 71-minute technique guide for every movement in the beginner program, in chapters so you can jump to the movement you need. Deeper than the workout setup video; use it when a movement needs work. https://stream.kettlebell.monster/hls/491eafa8-436f-4a44-9163-2b9e96e7d507/master.m3u8 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/advance/community 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/kettlebell-beginner-workout/explanation Workout Setup And RPM Progression https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/e3d070fa-a2c0-4350-b238-977ff2acb400/public The IKU Workout's own setup and technique explanation: the format, the exercises as used in the workout, strength and cardio adjustments, how often to train, and how the RPM progression works. Watch it once before your first session. https://stream.kettlebell.monster/hls/8149e6b4-346d-46a4-a57e-3196a4f8fcd3/master.m3u8 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/kettlebell-beginner-workout 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/thank-you 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/kettlebell-beginner-workout/follow-along-video-with-music IKU Workout Follow-Along: With Music https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/e3d070fa-a2c0-4350-b238-977ff2acb400/public The same IKU Beginner Workout follow-along with music. Use it once the structure is familiar and you want more drive. https://stream.kettlebell.monster/hls/f447f3bf-6205-4972-ad15-20b7252ef55e/master.m3u8 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/kettlebell-beginner-workout/follow-along-video-no-music IKU Workout Follow-Along: No Music https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/e3d070fa-a2c0-4350-b238-977ff2acb400/public The IKU Beginner Workout as a 28-minute follow-along without music. Use this version first so you can hear the cues clearly. https://stream.kettlebell.monster/hls/aa0cc2ab-5267-4b55-9043-8c3bb8641a92/master.m3u8 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/shoulder-mobility Prepare: Shoulder Mobility https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/e3d070fa-a2c0-4350-b238-977ff2acb400/public Use this shoulder mobility routine before training or on recovery days when your shoulders need attention. https://stream.kettlebell.monster/hls/52a14e65-9301-4138-8051-32af237d9046/master.m3u8 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/introduction 2026-09-26T09:39:06.334Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-complexes-made-simple 2026-09-24T06:06:39.195Z monthly 0.6 https://kettlebell.monster/learn/course/fast-iron 2026-09-21T12:08:55.793Z monthly 0.6 https://kettlebell.monster/learn/course/fast-iron/fast-iron-start-here 2026-09-21T12:08:52.168Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-pendulum-clean-double-kb 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-dead-clean-double-kb Dead Clean (Double KB) — Exercise Encyclopedia https://customer-0cgjc1aq4rmq8qr0.cloudflarestream.com/762340e5-e9ff-4f37-b64e-b30ee236f6c9/thumbnails/thumbnail.jpg?time=5s Learn the Dead Clean (Double KB) from the IKU Exercise Encyclopedia, a double kettlebell variation that demands bilateral coordination and core stability. This tutorial covers grip technique, proper racking position, ballistic flight phase. https://customer-0cgjc1aq4rmq8qr0.cloudflarestream.com/762340e5-e9ff-4f37-b64e-b30ee236f6c9/manifest/video.m3u8 https://customer-0cgjc1aq4rmq8qr0.cloudflarestream.com/762340e5-e9ff-4f37-b64e-b30ee236f6c9/iframe 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/intermediate-to-advanced-kettlebell-swing-variations/kettlebell-short-lever-swing Kettlebell Short Lever Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Kettlebell Short Lever Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/536dc00c-78e8-4c9c-a03b-61ffffde0d08/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/fundamentals-kettlebell-swing-variations/the-american-swing The American Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public The American Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/b769f271-9bfe-4b55-a69e-90bf888e5409/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/deck-squat Deck Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Next, the deck squat. Sure. We can argue. Is this the right point where we're introducing this? Right now we have built up some strength. We have worked on the narrow squat, we have worked on the Hindu squat. https://stream.kettlebell.monster/hls/0076a14b-b781-4553-a6f1-c312383a2b97/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/kettlebell-swing-common-mistakes/shoulders-forward-and-no-scapula-activation Shoulders Forward and no Scapula Activation https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Practice Activity Do you engage your scapula correctly? https://stream.kettlebell.monster/hls/3d925527-f612-428b-b756-a54233b15239/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-suitcase-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/kettlebell-swing-common-mistakes/involving-the-ankles Involving the Ankles https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Practice Activity When you're performing a hip hinge, whether swing or just bodyweight, are your ankles moving at all? https://stream.kettlebell.monster/hls/ccb2d674-5f77-4959-ad7b-a8043848b862/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-goblet-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/kettlebell-swing-common-mistakes/shoulder-raise Shoulder Raise https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Practice Activity Is your swing 100% powered by the legs? https://stream.kettlebell.monster/hls/73498849-b328-404c-8f3c-39cce0dfffe6/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/kettlebell-swing-common-mistakes/not-coming-into-full-extension-at-the-top-of-the-swing Not Coming into full Extension at the top of the Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Practice Activity Are you standing tall at the top of the swing? https://stream.kettlebell.monster/hls/ca1f66e1-94b2-41e6-a405-a5bf2d4b9100/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/kettlebell-swing-common-mistakes/kettlebell-bobbing Kettlebell Bobbing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Practice Activity Does the kettlebell remain an extension of the arm? https://stream.kettlebell.monster/hls/2a4e3843-a1e2-4f74-a08e-9def4e690d9d/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/introduction/what-you-will-learn What You Will Learn https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public You will learn more about the kettlebell swing in this course than you will anywhere else. https://stream.kettlebell.monster/hls/b038aec9-ad33-4f67-b897-d1fe8dfdf8ae/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/intermediate-to-advanced-kettlebell-swing-variations/double-kettlebell-suitcase-swing Double Kettlebell Suitcase Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Double Kettlebell Suitcase Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/15aaf78a-81f3-40a0-8310-aba30d5761e8/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/intermediate-to-advanced-kettlebell-swing-variations/single-arm-hip-hinge-swing Single-Arm Hip Hinge Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Single-Arm Hip Hinge Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/f8aef10f-94b6-4b59-b57b-99eb93b564f6/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-suitcase-clean-double-kb 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/how-to-program-the-kettlebell-swing How to Program The Kettlebell Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public The concepts covered on programming are very basic but fundamental. https://stream.kettlebell.monster/hls/21bff8b9-086c-49c1-855a-830f923d7412/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/conclusion Conclusion https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Once again, thank you for taking part in this course. From here, there are many ways to upgrade your knowledge or get involved even more, here are some options: Become kettlebell certified Join our private online group for coaching and workouts Participate in one of our many online kettlebell communities Buy individual workouts or books https://stream.kettlebell.monster/hls/bbad0184-e7d7-424c-a817-f1501de064c8/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/stretching-and-cool-down Stretching and Cool Down https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Practice Activity Design a stretching and cooling down routine from the information provided in the video. https://stream.kettlebell.monster/hls/ae6c2e82-d8ef-4b3d-8361-08c67613aabc/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/mobility Mobility https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Exercises that improve squat mobility, range of motion, stability, and back strength. Covers the Sots press from a squat position and dead curls from a squat — both build the static hold at the bottom. https://stream.kettlebell.monster/hls/26a28cd4-cf7b-48a6-a82a-395eac17efd2/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/intermediate-to-advanced-kettlebell-swing-variations/kettlebell-single-arm-pendulum-swing Kettlebell Single-Arm Pendulum Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Kettlebell Single-Arm Pendulum Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/fa492951-1095-480d-a057-3cadb532f2af/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/intermediate-to-advanced-kettlebell-swing-variations/single-arm-squat-swing Single-Arm Squat Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Single-Arm Squat Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/b19064c1-6bc5-4091-a06e-23ea5e3855b4/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/kettlebell-swing-common-mistakes/gripping-too-tight Gripping too tight https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Practice Activity Spend time analyzing your grip, does it release at the top, and is it not too tight at the end of the backswing? https://stream.kettlebell.monster/hls/f814ed57-5b9f-4825-8c17-e1cfee88da9f/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/kettlebell-swing-progressions Kettlebell Swing Progressions https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public This progression is designed to take a complete beginner from never having used a kettlebell for swings before to swinging safely and effectively. https://stream.kettlebell.monster/hls/ccd95e03-e6cd-424a-9a8a-2393ae1ec7f2/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/warming-up-for-kettlebell-swings Warming Up For Kettlebell Swings https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Warming Up For Kettlebell Swings — video lesson with full demonstration. https://stream.kettlebell.monster/hls/6630c089-e18a-4d7c-8b3c-917ae309d922/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-bottoms-up-clean-from-dead-double-kb 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/fundamentals-kettlebell-swing-variations/kettlebell-double-arm-hip-hinge-swing Kettlebell Double-Arm Hip Hinge Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Kettlebell Double-Arm Hip Hinge Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/cd0fb7c8-4adf-4cba-ac83-0bc1103bc19b/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/introduction/why-kettlebell-swing Why Kettlebell Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Why Kettlebell Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/01a5d671-dc98-4953-86cf-312bad5339d2/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/introduction/muscles-used Muscles Used https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Muscles Used — video lesson with full demonstration. https://stream.kettlebell.monster/hls/91f7e23b-a1e5-4fa1-8bd1-a4cd0f14c02e/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/introduction Introduction https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public You’re currently in a lesson that has a video that can be identified by the white triangle (play button). https://stream.kettlebell.monster/hls/56f83a09-c227-4a1b-b04b-e289483a0f97/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/introduction/the-kettlebell-swing The Kettlebell Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public The Kettlebell Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/8a44de27-fef2-4699-a98e-c0ed6959291d/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/grips Grips https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Different kettlebell grip variations for squats — goblet, open palm, overhead, and bottoms-up. How each grip changes the training stimulus and when to use them. https://stream.kettlebell.monster/hls/774a2829-e7d2-4eec-9fa6-edd02e9d77db/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/squat-jump Squat Jump https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Practice Activities Start including the bodyweight squat jump in your practice activities. Start with a low height and slowly, over a period of time, increase the height of your jump. Assess yourself to make sure you meet all form and technique requirements. Take note of the things that need fixing. Everything from the bodyweight squat applies. Do you land on the balls of your feet, or do you land with flat feet? Do you land with soft knees, or do you land with your knees straight? https://stream.kettlebell.monster/hls/374da81d-f8cc-4abc-9352-c753aaa6cd05/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-hip-hinge-swingclean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/introduction/who-this-course-is-for Who This Course is For https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Who This Course is For — video lesson with full demonstration. https://stream.kettlebell.monster/hls/bae97d6a-5794-476f-8a3b-93239eee31b7/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/welcome/course-vs-certification 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/the-kettlebell-swing-is-not-just-one-exercise The Kettlebell Swing Is Not Just One Exercise https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/2ba195f7-06d8-417b-79d1-a3391038d500/public A companion to the beginner kettlebell swing video: how movement pattern, intent, programming, and goals change what the swing is training. https://www.youtube.com/watch?v=yeB_J0rqc5Q 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-ballistic-and-the-power-application 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-set-up 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/combo-complex-flow-difference Kettlebell Combo, Complex, and Flow: What's the Difference? https://customer-0cgjc1aq4rmq8qr0.cloudflarestream.com/tjrcFRUGms4/thumbnails/thumbnail.jpg?time=5s Combo, complex, and flow get used interchangeably in the kettlebell world. This article tightens the terminology used across Cavemantraining, IKU, and Kettlebell Monster: a combo is a fixed sequence repeated as a unit, a complex runs rep blocks per exercise without a put-down, a flow is a continuous cyclical sequence with seamless transitions, and anything else is just a sequence. Includes the overlap rules, a decision tree, a worked example, and programming notes. https://customer-0cgjc1aq4rmq8qr0.cloudflarestream.com/tjrcFRUGms4/manifest/video.m3u8 https://customer-0cgjc1aq4rmq8qr0.cloudflarestream.com/tjrcFRUGms4/iframe 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-the-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-hikeback 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/kettlebell-swing-common-mistakes/following-the-kettlebell Following the Kettlebell https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Practice Activity Film yourself side-on and either slow down the video or use pause frames (pausing) to determine whether you are following the kettlebell the moment that it... https://stream.kettlebell.monster/hls/56e8ca35-d737-419f-9ffe-192d80a29954/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-dead-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/introduction/practice-activities-explained Practice Activities Explained https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public What are Practice Activities? Practice activities are a way to get familiar with the exercise or movement. The activity will specify what to look out for, and what to do, but it will usually not specify for how long. One should practice the given activity for as long as needed until everything is as expected. A practice activity is performing an exercise or movement repeatedly in order to acquire or polish a skill. Perfect the Skill Practice activities are not to be confused with a workout. Ever https://stream.kettlebell.monster/hls/7c1e3b20-0f1f-405c-b5a0-5199a11bc761/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-hang-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-bottoms-up-horn-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/fundamentals-kettlebell-swing-variations/double-arm-pendulum-swing Double-Arm Pendulum Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Double-Arm Pendulum Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/43c92faa-94c7-4c37-9ff5-3a54ee124d59/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/fundamentals-kettlebell-swing-variations/kettlebell-double-arm-squat-swing Kettlebell Double-Arm Squat Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public Kettlebell Double-Arm Squat Swing — video lesson with full demonstration. https://stream.kettlebell.monster/hls/ea292cc8-c76b-456b-84d3-a1d690ddab61/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/cossack-squat/bonus-material Bonus Material https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Bonus material and additional resources for the Cossack squat variation. https://stream.kettlebell.monster/hls/0d1d09d0-cf71-4fff-9c4a-3bcdcf02e7cf/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/warming-up Warming Up https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public A complete warm-up routine for squatting. Covers joint work for feet, ankles, knees, and hips, raising body temperature, bodyweight squats, lunges, and thoracic spine rotation for loaded squats. https://stream.kettlebell.monster/hls/da261507-2572-45c9-973f-b53389280d42/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-upside-down-horn-grip-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-suitcase-hang-clean-double-kb 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-suitcase-hang-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-pass-through-switch-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-open-palm-swingclean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-pendulum-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-gorilla-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-dead-start-waiters-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-bottoms-up-clean-from-dead 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-waiters-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-swingclean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-speed-switch-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-hip-hinge-swingclean-double-kb 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-alternating-swingclean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-hang-clean-double-kb 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-alternating-dead-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-dead-start-swingclean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-assisted-swingclean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-assisted-dead-clean 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/encyclopedia-assisted-dead-clean-drill 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/neo-kettlebell-strength-routine NEO — The Free 5-Day Kettlebell Strength Routine https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/learn-neo-routine-cover/public The complete NEO strength split — five named training days, every warm-up, workout and stretch written out. Free, in full. https://www.youtube.com/watch?v=Q8SVYqgEWbY 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/assessing-the-squat Assessing the Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Assessing the squat to be able to measure progress, we first need to set a baseline. So you need to measure the squat. What do we need to measure? We need to measure the depth and the form. Then we have limitations that we need to identify. https://stream.kettlebell.monster/hls/82756643-d71a-49dd-af48-58f1b5c785c1/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/loaded-hindu-squat Loaded Hindu Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public The Hindu squat is great for the ankles, for foot strength, because your feet are going to bend like this. So you're going to work in this position. Great for the calves as well, because lifting the heel, that's calf work. https://stream.kettlebell.monster/hls/680e7a50-866a-463f-a575-78a9a300069b/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/loaded-cossack-squat Loaded Cossack Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public The Cossack squat is a great way. To work on flexibility. Hamstring flexibility, adductive flexibility, depending on how you turn your foot. It's a great way to develop strength unilaterally. https://stream.kettlebell.monster/hls/0d1d09d0-cf71-4fff-9c4a-3bcdcf02e7cf/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/staggered-squat Staggered Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public A way to work your way up to more unilateral work. Like the Cossack squat is doing staggered squat. So I bring this back, I come into the ball of my foot and then squat. I try to use this only for balance and this for the weight. https://stream.kettlebell.monster/hls/b46bf063-3e03-46f2-85aa-cf9a27d1af31/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/squat-deadlift Squat Deadlift https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Practice Activities Start including the squat deadlift in your practice activities. Use one or two kettlebells. Work with just one or two reps at a time at the heaviest weight you can handle. Assess yourself to make sure you meet all form and technique requirements. Take note of the things that need fixing. Do you come into full extension? Are you able to reach (flexibility) the weights without compromising form? https://stream.kettlebell.monster/hls/013bdbdf-829c-472f-a98d-de292a2a4492/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/back-squat Back Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Practice Activities Start including the back squat in your practice activities if you find that the back position works better for you than the racked position Assess yourself to make sure you meet all form and technique requirements. Take note of the things that need fixing. https://stream.kettlebell.monster/hls/cb7d3823-14d8-473f-8250-13a4cd652534/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-what-this-exercise-actually-is 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-parts-of-the-kettlebell 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/racked-squat/double-kettlebell-racked-squat Double Kettlebell Racked Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public The double kettlebell racked squat — two kettlebells in the racked position. Builds on the single racked squat with increased load and core demand. https://stream.kettlebell.monster/hls/b51048d6-6487-41ad-9ba9-5f5f56be5ff9/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/overhead-squat Overhead Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public The overhead squat. Nothing is more harder than squatting overhead with two kettlebells. It's harder than a barbell, I guarantee it. Why barbell? You're out here, you're pulling it apart. It's connected. There's a lot of stability here. https://stream.kettlebell.monster/hls/6f768d43-a48f-40a8-b44a-9ae133ef82b6/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/squat-thruster Squat Thruster https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public The Squat Thruster. So that's like a squat jump. We're not leaving the ground, but we. Are using the same explosiveness and we're moving fast. But this time we're bringing the kettlebells from a rack position to to overhead. https://stream.kettlebell.monster/hls/a827e537-57a0-4db0-a875-00d90b0cec06/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/programming Programming https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Endurance The following is an example of how to program to increase endurance. Strength Hypertrophy Power Cardio https://stream.kettlebell.monster/hls/00d129c8-afaf-4aaa-befe-aa74ac8c5199/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/recap Recap https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Course summary and next steps. Review the full progression path from warm-up through loaded squats, and how to design your own training plan. https://stream.kettlebell.monster/hls/4ca5b4c0-115a-4dcc-8059-c7a6b5107054/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-racking 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/racked-squat Racked Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Practice Activities Start including the racked squat in your practice activities. Work with one racked kettlebell and two racked kettlebells. Assess yourself to make sure you meet all form and technique requirements. Take note of the things that need fixing. How is your racking position? Are your elbows flaring out, creating excessive load on the shoulders? Is your back rounding now that you loaded the squat? https://stream.kettlebell.monster/hls/b0fc48fe-482f-4569-9e45-b7c1ced14b3d/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-drop-into-backswing 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/offset-squat Offset Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public How to use offset loading to add variety and challenge to your squat training. Work with uneven weights to build unilateral strength and core stability. https://stream.kettlebell.monster/hls/6b79bc2b-56b5-4142-9482-11f396e2584f/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/hindu-squat Hindu Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Next in the progression is the Hindu squat. It places a lot, a lot on the quads. So it's a great exercise to work the quads, but you need to already have developed some strength before you can do this exercise. Otherwise it will hurt your knees. https://stream.kettlebell.monster/hls/3dfde1ac-b91e-49ba-a822-fef4fde85060/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/sumo-squat Sumo Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Practice Activities Start including the bodyweight sumo squat in your practice activities. Include static holds of this variation as well.. Assess yourself to make sure you meet all form and technique requirements. Take note of the things that need fixing. Do you pull your knees out, or are they caving in? Are your feet pointed out wide enough, or are they pointing forward? https://stream.kettlebell.monster/hls/ef5ddec6-a71a-4eb7-9f8e-306ba672edcf/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-the-four-problems 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/narrow-squat Narrow Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public The narrow squat, narrow stance, super important squat variation. So, as I mentioned in the intro to this course, there always has to be a reason to do something. https://stream.kettlebell.monster/hls/f59c404a-9f18-4805-9a5d-1e375a959fd3/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/single-leg-squat Single Leg Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Practice Activities Start including the bodyweight single-leg squat in your practice activities. Start with shallow reps and slowly over time increase the depth (range) of your squat until you reach full depth with good form. You can do one staggered squat and follow up with one single-leg squat. Assess yourself to make sure you meet all form and technique requirements. Take note of the things that need fixing. Are you excessively leaning forward? Are you losing balance? https://stream.kettlebell.monster/hls/48a4e7e3-e02f-47a6-9c38-0f3664112be5/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/cossack-squat Cossack Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Next thing in the progression is the Cossack squat. This is a progression to unilateral work. Great. To work up to the pistol squat as well. So single leg work, but with support. Here's how it goes. We step out, we adjust. https://stream.kettlebell.monster/hls/028a3e2f-9ed8-42c9-80f5-6377675a7b13/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/sissy-squat Sissy Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Practice Activities Start including the bodyweight Sissy squat in your practice activities. Assess yourself to make sure you meet all form and technique requirements. Take note of the things that need fixing. https://stream.kettlebell.monster/hls/e5c81ae8-48d8-4357-aea0-6871d148ff99/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/isometric-squat Isometric Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Static squats are great. So static squat just means that you're going down and you stay there or you're staying at a certain range of that squat that's great to work on muscular endurance. https://stream.kettlebell.monster/hls/2d416252-d0e6-4652-bd71-3107ee1245f2/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/common-mistakes Common Mistakes https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Learn the most common squat mistakes and how to avoid them. Covers creating fake range by hip hinging instead of squatting, why knees should come over the toes, the correct way to rise out of a squat, preventing knee cave-in, keeping heels grounded, proper stance width, and maintaining a straight back. https://stream.kettlebell.monster/hls/c8db8fce-b4f9-4f9a-807f-8034ab71340f/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-swing-old/fundamentals-kettlebell-swing-variations/kettlebell-double-arm-hardstyle-swing Kettlebell Double-Arm Hardstyle Swing https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/44949b72-9412-4fd9-244b-376862080300/public As was brought to my attention by Philipp Wolf, my arms are not as straight as I explained they should be for a proper Hardstyle swing. Hardstyle requires the arms to be as straight as possible and the weight to travel away from the body. The following demonstration video is a much better example of what is expected when it comes to the arms. https://youtu.be/ozbm6My66gU If you want to read more about arms bent versus straight, you can do so here . https://stream.kettlebell.monster/hls/ce63ae51-872e-48ef-8002-508c61b36861/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/goblet-squat Goblet Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/7580cbc5-b0ac-4813-1fbd-497d800cd900/public Loaded squat variations. So now we start adding a kettlebell to the mix, and we're loading that. Squat with a kettlebell. Obviously, any of those variations that we do with body weight, we can add a kettlebell to it. https://stream.kettlebell.monster/hls/1b668241-b988-4b76-bedf-4a41f9013c7c/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/why-squat Why Squat? https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Why everyone should squat, at any age. The squat is a fundamental human movement, a compound exercise involving three joints, and one of the best movements for strength, cardio, and joint health. https://stream.kettlebell.monster/hls/27330fd8-fcd0-4324-a5d6-b0c5e068169c/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/bodyweight-squat Bodyweight Squat https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public So let's get started with the progression. The first thing is a bodyweight squat, just the most common squat. I call it a wide stance squat. Because there's also a narrow stance squat. There is also a sumo squat and so on. You got hybrid in between, etc. https://stream.kettlebell.monster/hls/90ce491f-6b8c-429d-8bf3-377ba16ac24a/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/welcome Welcome https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Course introduction by Taco Fleur. Learn who this course is for, what it covers — from bodyweight squat variations through loaded kettlebell squats — and the different course formats available (self-study, exams, and certification). https://stream.kettlebell.monster/hls/a1fc2236-a21a-4115-9175-0dfda193bee4/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/stretching Stretching https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public Essential stretching for squat performance. Covers ankle flexibility, quadriceps and hip flexors, hamstrings and glutes, calves, and the correct approach to stretching — relax and release, never force. https://stream.kettlebell.monster/hls/8598ee7e-ad19-481f-b9ab-c4ef3b51b742/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/master-the-kettlebell-squat/how-to-improve How to Improve https://imagedelivery.net/RsSkIR2z84O3esWR-3mvLg/8f954652-126b-4339-5e1b-691ed65d5200/public How to improve your squat technique through low-volume regular practice, slow controlled movement, and self-assessment. Film yourself, review, compare, and make notes on what to fix. https://stream.kettlebell.monster/hls/eb27a749-39ce-40e7-9901-d58a49a94480/master.m3u8 2026-09-18T07:40:21.409Z monthly 0.6 https://kettlebell.monster/learn/course/asgard-protocol 2026-09-17T08:08:23.570Z monthly 0.6 https://kettlebell.monster/learn/kettlebell-weight-for-swings 2026-09-09T15:25:50.088Z monthly 0.6 https://kettlebell.monster/learn/what-kettlebell-weight-for-swings 2026-09-09T15:25:50.088Z monthly 0.6 https://kettlebell.monster/definition/what-kettlebell-weight-to-use-light-medium-or-heavy/ 2026-09-09T15:25:50.088Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/form-feedback-checkpoint 2026-09-07T12:15:59.779Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/kbp-start-here 2026-09-07T12:15:59.779Z monthly 0.6 https://kettlebell.monster/learn/course/kettlebell-beginner-program/kettlebell-beginner-guide 2026-09-07T12:15:59.779Z monthly 0.6 https://kettlebell.monster/learn/kettlebell-blisters-calluses 2026-09-04T12:02:18.687Z monthly 0.6 https://kettlebell.monster/learn/course/science-of-detraining/how-long-before-you-lose-strength 2026-09-04T12:01:31.454Z monthly 0.6 https://kettlebell.monster/learn/course/science-of-detraining/strength-is-a-skill 2026-09-04T12:01:31.454Z monthly 0.6 https://kettlebell.monster/learn/science/science-of-detraining 2026-09-04T12:01:31.454Z monthly 0.6 https://kettlebell.monster/learn/survey/kettlebell-training-survey 2026-08-23T14:12:38.401Z monthly 0.6 https://kettlebell.monster/learn/survey/why-have-you-not-posted-yet 2026-08-23T14:12:38.401Z monthly 0.6 https://kettlebell.monster/learn/what-kettlebell-to-buy 2026-08-11T14:26:05.928Z monthly 0.6 https://kettlebell.monster/learn/how-to-film-yourself-for-assessment 2026-08-11T05:18:55.174Z monthly 0.6 https://kettlebell.monster/kettlebell-training-exercises-by-age-group/ 2026-08-10T07:06:48.933Z monthly 0.6 https://kettlebell.monster/learn/kettlebell-clean-for-beginners 2026-08-06T09:13:36.549Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-final-exam 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-the-four-problems/hip-hinge-clean-m8-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-what-this-exercise-actually-is/hip-hinge-clean-m0-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-ballistic-and-the-power-application/hip-hinge-clean-m7-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-drop-into-backswing/hip-hinge-clean-m6-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-racking/hip-hinge-clean-m5-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-the-clean/hip-hinge-clean-m4-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-hikeback/hip-hinge-clean-m3-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-set-up/hip-hinge-clean-m2-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/course/learn-the-hip-hinge-clean-for-power/hip-hinge-clean-parts-of-the-kettlebell/hip-hinge-clean-m1-knowledge-check 2026-08-05T16:00:25.643Z monthly 0.6 https://kettlebell.monster/learn/science/kettlebell-grip-and-thumb-position 2026-08-05T12:09:50.270Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-beginner-guidance 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-resources-links 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-optional-cardio 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-four-training-days 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-train-hard-train-smart 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-duration-rounds-rest 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-12-week-cycle 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-1rm-and-load 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-start-here 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-split-training 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii/ppii-what-it-is 2026-08-04T04:53:48.291Z monthly 0.6 https://kettlebell.monster/learn/course/prometheus-phase-ii 2026-08-01T19:27:22.465Z monthly 0.6 https://kettlebell.monster/learn/course/neo-kettlebell-strength 2026-07-26T09:10:22.004Z monthly 0.6 https://kettlebell.monster/kettlebell-press/kettlebell-strict-press/ 2026-07-19T13:30:02.512Z monthly 0.6 https://kettlebell.monster/learn/science/why-one-side-weaker-kettlebells 2026-07-18T12:35:55.236Z monthly 0.6 https://kettlebell.monster/learn/science/kettlebell-programming-women-over-40 2026-07-18T12:30:33.159Z monthly 0.6 https://kettlebell.monster/learn/science/increase-kettlebell-press-reps 2026-07-17T14:43:16.220Z monthly 0.6 https://kettlebell.monster/learn/hardstyle-vs-sport-style 2026-07-17T07:11:12.953Z monthly 0.6 https://kettlebell.monster/learn/science/kettlebell-weight-for-squats 2026-07-16T16:01:27.568Z monthly 0.6 https://kettlebell.monster/learn/science/single-vs-double-kettlebells 2026-07-15T16:06:45.554Z monthly 0.6 https://kettlebell.monster/learn/course/spine-core/spine-stability-under-load 2026-07-15T15:59:55.827Z monthly 0.6 https://kettlebell.monster/learn/science/should-you-go-heavier-kettlebell-swing 2026-07-14T09:28:54.816Z monthly 0.6 https://kettlebell.monster/learn/science/do-you-always-need-to-warm-up 2026-07-10T08:42:59.388Z monthly 0.6 https://kettlebell.monster/learn/science/kettlebell-curls-scapula-muscles 2026-07-10T08:42:59.388Z monthly 0.6 https://kettlebell.monster/learn/ive-done-everything-right 2026-07-10T08:42:59.388Z monthly 0.6 https://kettlebell.monster/learn/science/what-critics-call-ribbon-dancing 2026-07-10T08:42:59.388Z monthly 0.6 https://kettlebell.monster/learn/science/best-rep-range-hypertrophy-kettlebells 2026-07-10T08:42:59.388Z monthly 0.6 https://kettlebell.monster/learn/science/use-it-or-lose-it-adaptation 2026-07-10T08:42:59.388Z monthly 0.6 https://kettlebell.monster/learn/kettlebell-goblet-press-assessment-exam-317 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/science/kettlebell-core-movement 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/course/getting-started/getting-started-science-training/getting-started-exam-lesson-6 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/additional-kettlebell-exercises-practical-exam-15 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/feedback-exam-321 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/single-kettlebell-fingertip-press-assessment-exam-341 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/copyright-exam-copy-exam-142 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/course/getting-started/getting-started-welcome/getting-started-exam-lesson-1 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/course/getting-started/getting-started-exercise-encyclopedia/getting-started-exam-lesson-2 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/course/advanced-kettlebell-training/advanced-kettlebell-sport 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/listing-exam-348 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/course/getting-started/getting-started-tracking-recovery/getting-started-exam-lesson-7 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/course/ground-up/introduction 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/speed-switch-assessment-exam-281 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/pendulum-clean-assessment-exam-280 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/alternating-swingclean-assessment-exam-279 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/swingclean-assessment-exam-278 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/course/advanced-kettlebell-training/advanced-coaching-teaching/advanced-exam-lesson-6 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/course/advanced-kettlebell-training/advanced-programming-periodization/advanced-exam-lesson-1 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/hang-clean-assessment-exam-276 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/learn/alternating-dead-clean-assessment-exam-275 2026-07-08T05:53:32.774Z monthly 0.6 https://kettlebell.monster/definition/what-are-amrap-for-time-and-other-tasks-types/ 2026-07-08T05:53:32.774Z monthly 0.6 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https://kettlebell.monster/connect/post/20 2025-12-25T11:12:47.322Z weekly 0.5 https://kettlebell.monster/connect/post/21 2025-12-25T12:04:13.593Z weekly 0.5 https://kettlebell.monster/connect/post/22 2025-12-25T13:13:21.424Z weekly 0.5 https://kettlebell.monster/connect/post/23 2025-12-25T14:08:16.115Z weekly 0.5 https://kettlebell.monster/connect/post/24 2025-12-25T14:47:19.228Z weekly 0.5 https://kettlebell.monster/connect/post/25 2025-12-25T15:05:10.114Z weekly 0.5 https://kettlebell.monster/connect/post/26 2025-12-25T15:09:09.976Z weekly 0.5 https://kettlebell.monster/connect/post/27 2025-12-25T15:11:00.062Z weekly 0.5 https://kettlebell.monster/connect/post/28 2025-12-25T15:11:57.488Z weekly 0.5 https://kettlebell.monster/connect/post/29 2025-12-25T15:13:31.056Z weekly 0.5 https://kettlebell.monster/connect/post/30 2025-12-25T15:24:43.467Z weekly 0.5 https://kettlebell.monster/connect/post/31 2025-12-25T15:54:26.442Z weekly 0.5 https://kettlebell.monster/connect/post/32 2025-12-26T00:41:29.206Z weekly 0.5 https://kettlebell.monster/connect/post/33 2025-12-26T01:26:09.520Z weekly 0.5 https://kettlebell.monster/connect/post/36 2025-12-26T02:13:43.959Z weekly 0.5 https://kettlebell.monster/connect/post/37 2025-12-26T02:56:56.742Z weekly 0.5 https://kettlebell.monster/connect/post/40 2025-12-26T12:53:23.272Z weekly 0.5 https://kettlebell.monster/connect/post/50 2025-12-27T02:30:48.175Z weekly 0.5 https://kettlebell.monster/connect/post/58 2025-12-27T08:41:46.608Z weekly 0.5 https://kettlebell.monster/connect/post/59 2025-12-27T08:59:59.637Z weekly 0.5 https://kettlebell.monster/connect/post/61 2025-12-27T09:26:08.060Z weekly 0.5 https://kettlebell.monster/connect/post/62 2025-12-27T10:15:33.247Z weekly 0.5 https://kettlebell.monster/connect/post/63 2025-12-27T11:18:47.770Z weekly 0.5 https://kettlebell.monster/connect/post/64 2025-12-27T11:45:11.016Z weekly 0.5 https://kettlebell.monster/connect/post/65 2025-12-27T11:53:50.533Z weekly 0.5 https://kettlebell.monster/connect/post/66 2025-12-27T12:06:05.904Z weekly 0.5 https://kettlebell.monster/connect/post/68 2025-12-27T13:04:45.749Z weekly 0.5 https://kettlebell.monster/connect/post/71 2025-12-28T04:42:35.282Z weekly 0.5 https://kettlebell.monster/connect/post/82 2026-01-25T19:44:40.489Z weekly 0.5 https://kettlebell.monster/connect/post/83 2026-01-28T14:52:52.524Z weekly 0.5 https://kettlebell.monster/connect/post/84 2026-01-28T14:52:52.524Z weekly 0.5 https://kettlebell.monster/connect/post/89 2026-01-28T14:52:52.524Z weekly 0.5 https://kettlebell.monster/connect/post/95 2026-01-29T06:59:40.752Z weekly 0.5 https://kettlebell.monster/connect/post/96 2026-01-29T13:44:57.160Z weekly 0.5 https://kettlebell.monster/connect/post/97 2026-01-29T13:54:38.936Z weekly 0.5 https://kettlebell.monster/connect/post/98 2026-01-30T06:54:03.135Z weekly 0.5 https://kettlebell.monster/connect/post/99 2026-02-10T15:39:10.494Z weekly 0.5 https://kettlebell.monster/connect/post/100 2026-02-15T14:56:49.288Z weekly 0.5 https://kettlebell.monster/connect/post/101 2026-02-15T16:04:11.206Z weekly 0.5 https://kettlebell.monster/connect/post/109 2026-03-12T07:16:37.796Z weekly 0.5 https://kettlebell.monster/connect/post/112 2026-03-16T07:51:58.108Z weekly 0.5 https://kettlebell.monster/connect/post/113 2026-03-17T01:46:30.315Z weekly 0.5 https://kettlebell.monster/connect/post/114 2026-03-17T13:37:28.586Z weekly 0.5 https://kettlebell.monster/connect/post/116 2026-03-20T18:47:22.739Z weekly 0.5 https://kettlebell.monster/connect/post/117 2026-03-21T15:18:18.510Z weekly 0.5 https://kettlebell.monster/connect/post/118 2026-03-21T15:55:24.143Z weekly 0.5 https://kettlebell.monster/connect/post/119 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/120 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/121 2026-03-22T09:07:49.447Z weekly 0.5 https://kettlebell.monster/connect/post/122 2026-03-22T09:14:01.527Z weekly 0.5 https://kettlebell.monster/connect/post/124 2026-03-22T16:15:03.887Z weekly 0.5 https://kettlebell.monster/connect/post/125 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/126 2026-03-23T08:43:07.789Z weekly 0.5 https://kettlebell.monster/connect/post/127 2026-03-25T14:52:35.935Z weekly 0.5 https://kettlebell.monster/connect/post/129 2026-03-25T17:54:51.179Z weekly 0.5 https://kettlebell.monster/connect/post/130 2026-03-25T19:40:35.753Z weekly 0.5 https://kettlebell.monster/connect/post/131 2026-03-25T20:52:34.823Z weekly 0.5 https://kettlebell.monster/connect/post/132 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/133 2026-03-26T14:38:03.810Z weekly 0.5 https://kettlebell.monster/connect/post/134 2026-03-27T21:20:53.878Z weekly 0.5 https://kettlebell.monster/connect/post/135 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/137 2026-03-28T14:58:35.493Z weekly 0.5 https://kettlebell.monster/connect/post/138 2026-03-28T15:37:10.941Z weekly 0.5 https://kettlebell.monster/connect/post/139 2026-03-28T22:36:10.844Z weekly 0.5 https://kettlebell.monster/connect/post/140 2026-03-29T00:46:12.039Z weekly 0.5 https://kettlebell.monster/connect/post/141 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/142 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/143 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/144 2026-03-29T08:14:12.323Z weekly 0.5 https://kettlebell.monster/connect/post/145 2026-03-29T11:37:09.077Z weekly 0.5 https://kettlebell.monster/connect/post/146 2026-03-29T13:10:40.487Z weekly 0.5 https://kettlebell.monster/connect/post/147 2026-03-29T13:58:50.253Z weekly 0.5 https://kettlebell.monster/connect/post/148 2026-03-29T16:17:38.829Z weekly 0.5 https://kettlebell.monster/connect/post/149 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/150 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/151 2026-03-29T22:27:45.637Z weekly 0.5 https://kettlebell.monster/connect/post/152 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/153 2026-03-30T00:21:52.651Z weekly 0.5 https://kettlebell.monster/connect/post/154 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/156 2026-03-30T18:07:45.363Z weekly 0.5 https://kettlebell.monster/connect/post/158 2026-03-30T20:28:32.866Z weekly 0.5 https://kettlebell.monster/connect/post/159 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/160 2026-03-30T20:37:27.398Z weekly 0.5 https://kettlebell.monster/connect/post/162 2026-03-31T00:04:00.820Z weekly 0.5 https://kettlebell.monster/connect/post/164 2026-03-31T15:55:17.276Z weekly 0.5 https://kettlebell.monster/connect/post/165 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/166 2026-03-31T17:14:30.593Z weekly 0.5 https://kettlebell.monster/connect/post/167 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/168 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/169 2026-04-01T06:33:26.388Z weekly 0.5 https://kettlebell.monster/connect/post/170 2026-03-31T21:46:09.647Z weekly 0.5 https://kettlebell.monster/connect/post/172 2026-04-01T07:51:40.075Z weekly 0.5 https://kettlebell.monster/connect/post/173 2026-04-01T13:47:14.731Z weekly 0.5 https://kettlebell.monster/connect/post/174 2026-04-01T13:57:52.571Z weekly 0.5 https://kettlebell.monster/connect/post/175 2026-04-01T16:35:04.030Z weekly 0.5 https://kettlebell.monster/connect/post/176 2026-04-01T17:40:57.323Z weekly 0.5 https://kettlebell.monster/connect/post/182 2026-04-02T17:53:09.775Z weekly 0.5 https://kettlebell.monster/connect/post/183 2026-04-02T18:11:18.581Z weekly 0.5 https://kettlebell.monster/connect/post/184 2026-04-02T18:32:27.294Z weekly 0.5 https://kettlebell.monster/connect/post/185 2026-04-02T21:55:23.567Z weekly 0.5 https://kettlebell.monster/connect/post/186 2026-04-02T22:47:21.867Z weekly 0.5 https://kettlebell.monster/connect/post/187 2026-04-03T05:40:55.949Z weekly 0.5 https://kettlebell.monster/connect/post/188 2026-04-03T14:56:21.994Z weekly 0.5 https://kettlebell.monster/connect/post/189 2026-04-03T15:54:53.005Z weekly 0.5 https://kettlebell.monster/connect/post/190 2026-04-03T17:07:07.707Z weekly 0.5 https://kettlebell.monster/connect/post/191 2026-04-03T18:25:13.104Z weekly 0.5 https://kettlebell.monster/connect/post/192 2026-04-04T01:13:16.766Z weekly 0.5 https://kettlebell.monster/connect/post/194 2026-04-04T08:39:54.992Z weekly 0.5 https://kettlebell.monster/connect/post/195 2026-04-04T08:54:46.656Z weekly 0.5 https://kettlebell.monster/connect/post/196 2026-04-04T13:22:15.155Z weekly 0.5 https://kettlebell.monster/connect/post/197 2026-04-04T13:41:48.931Z weekly 0.5 https://kettlebell.monster/connect/post/199 2026-04-04T21:44:19.650Z weekly 0.5 https://kettlebell.monster/connect/post/200 2026-04-05T08:30:43.157Z weekly 0.5 https://kettlebell.monster/connect/post/201 2026-04-05T09:21:43.680Z weekly 0.5 https://kettlebell.monster/connect/post/202 2026-04-05T09:25:42.716Z weekly 0.5 https://kettlebell.monster/connect/post/203 2026-04-05T09:39:28.164Z weekly 0.5 https://kettlebell.monster/connect/post/204 2026-04-05T10:10:56.126Z weekly 0.5 https://kettlebell.monster/connect/post/212 2026-04-05T11:46:58.431Z weekly 0.5 https://kettlebell.monster/connect/post/213 2026-04-05T11:47:40.755Z weekly 0.5 https://kettlebell.monster/connect/post/215 2026-04-05T13:16:12.929Z weekly 0.5 https://kettlebell.monster/connect/post/216 2026-04-05T13:24:05.862Z weekly 0.5 https://kettlebell.monster/connect/post/217 2026-04-05T13:48:38.174Z weekly 0.5 https://kettlebell.monster/connect/post/218 2026-04-05T15:45:04.480Z weekly 0.5 https://kettlebell.monster/connect/post/219 2026-04-05T16:31:59.317Z weekly 0.5 https://kettlebell.monster/connect/post/221 2026-04-05T17:29:55.338Z weekly 0.5 https://kettlebell.monster/connect/post/222 2026-04-05T17:32:23.228Z weekly 0.5 https://kettlebell.monster/connect/post/223 2026-04-05T17:34:47.120Z weekly 0.5 https://kettlebell.monster/connect/post/224 2026-04-05T18:25:48.541Z weekly 0.5 https://kettlebell.monster/connect/post/225 2026-04-05T18:34:27.142Z weekly 0.5 https://kettlebell.monster/connect/post/226 2026-04-06T08:02:34.986Z weekly 0.5 https://kettlebell.monster/connect/post/227 2026-04-06T09:13:14.126Z weekly 0.5 https://kettlebell.monster/connect/post/228 2026-04-06T10:36:51.345Z weekly 0.5 https://kettlebell.monster/connect/post/229 2026-04-06T11:24:53.425Z weekly 0.5 https://kettlebell.monster/connect/post/230 2026-04-06T11:26:45.365Z weekly 0.5 https://kettlebell.monster/connect/post/231 2026-04-06T11:34:41.743Z weekly 0.5 https://kettlebell.monster/connect/post/232 2026-04-06T12:20:32.759Z weekly 0.5 https://kettlebell.monster/connect/post/233 2026-04-06T12:42:23.498Z weekly 0.5 https://kettlebell.monster/connect/post/234 2026-04-06T13:11:12.024Z weekly 0.5 https://kettlebell.monster/connect/post/235 2026-04-06T13:34:48.205Z weekly 0.5 https://kettlebell.monster/connect/post/236 2026-04-06T13:43:42.383Z weekly 0.5 https://kettlebell.monster/connect/post/237 2026-04-06T13:50:01.636Z weekly 0.5 https://kettlebell.monster/connect/post/238 2026-04-06T14:20:45.623Z weekly 0.5 https://kettlebell.monster/connect/post/240 2026-04-06T16:18:46.530Z weekly 0.5 https://kettlebell.monster/connect/post/242 2026-04-06T18:13:54.724Z weekly 0.5 https://kettlebell.monster/connect/post/243 2026-04-06T18:15:49.599Z weekly 0.5 https://kettlebell.monster/connect/post/244 2026-04-06T20:59:34.889Z weekly 0.5 https://kettlebell.monster/connect/post/245 2026-04-06T21:01:54.485Z weekly 0.5 https://kettlebell.monster/connect/post/246 2026-04-06T21:06:23.654Z weekly 0.5 https://kettlebell.monster/connect/post/251 2026-04-06T21:35:19.885Z weekly 0.5 https://kettlebell.monster/connect/post/252 2026-04-06T22:26:49.256Z weekly 0.5 https://kettlebell.monster/connect/post/254 2026-04-07T02:55:24.559Z weekly 0.5 https://kettlebell.monster/connect/post/255 2026-04-07T04:08:31.067Z weekly 0.5 https://kettlebell.monster/connect/post/256 2026-04-07T07:46:26.026Z weekly 0.5 https://kettlebell.monster/connect/post/263 2026-04-07T10:33:33.976Z weekly 0.5 https://kettlebell.monster/connect/post/264 2026-04-07T14:05:45.401Z weekly 0.5 https://kettlebell.monster/connect/post/265 2026-04-07T14:11:59.344Z weekly 0.5 https://kettlebell.monster/connect/post/267 2026-04-07T15:18:15.057Z weekly 0.5 https://kettlebell.monster/connect/post/268 2026-04-07T16:00:14.080Z weekly 0.5 https://kettlebell.monster/connect/post/269 2026-04-07T16:03:59.682Z weekly 0.5 https://kettlebell.monster/connect/post/272 2026-04-07T21:17:14.545Z weekly 0.5 https://kettlebell.monster/connect/post/273 2026-04-07T21:22:09.782Z weekly 0.5 https://kettlebell.monster/connect/post/274 2026-04-08T00:34:27.998Z weekly 0.5 https://kettlebell.monster/connect/post/275 2026-04-08T03:08:01.769Z weekly 0.5 https://kettlebell.monster/connect/post/276 2026-04-08T03:17:03.625Z weekly 0.5 https://kettlebell.monster/connect/post/277 2026-04-08T04:32:40.427Z weekly 0.5 https://kettlebell.monster/connect/post/278 2026-04-08T04:47:43.451Z weekly 0.5 https://kettlebell.monster/connect/post/279 2026-04-08T07:22:36.377Z weekly 0.5 https://kettlebell.monster/connect/post/280 2026-04-08T11:21:00.624Z weekly 0.5 https://kettlebell.monster/connect/post/283 2026-04-08T14:56:32.856Z weekly 0.5 https://kettlebell.monster/connect/post/286 2026-04-08T15:03:00.402Z weekly 0.5 https://kettlebell.monster/connect/post/287 2026-04-08T16:17:28.280Z weekly 0.5 https://kettlebell.monster/connect/post/288 2026-04-08T16:22:49.551Z weekly 0.5 https://kettlebell.monster/connect/post/289 2026-04-08T22:48:48.159Z weekly 0.5 https://kettlebell.monster/connect/post/290 2026-04-08T22:53:32.943Z weekly 0.5 https://kettlebell.monster/connect/post/291 2026-04-08T23:16:51.149Z weekly 0.5 https://kettlebell.monster/connect/post/293 2026-04-09T01:35:42.063Z weekly 0.5 https://kettlebell.monster/connect/post/294 2026-04-09T03:50:55.385Z weekly 0.5 https://kettlebell.monster/connect/post/296 2026-04-09T10:50:48.782Z weekly 0.5 https://kettlebell.monster/connect/post/298 2026-04-09T15:11:40.197Z weekly 0.5 https://kettlebell.monster/connect/post/303 2026-04-09T19:03:46.465Z weekly 0.5 https://kettlebell.monster/connect/post/305 2026-04-09T20:33:07.858Z weekly 0.5 https://kettlebell.monster/connect/post/306 2026-04-09T21:45:55.475Z weekly 0.5 https://kettlebell.monster/connect/post/307 2026-04-09T22:34:53.522Z weekly 0.5 https://kettlebell.monster/connect/post/309 2026-04-10T05:29:12.306Z weekly 0.5 https://kettlebell.monster/connect/post/313 2026-04-10T11:26:19.849Z weekly 0.5 https://kettlebell.monster/connect/post/314 2026-04-10T11:33:55.087Z weekly 0.5 https://kettlebell.monster/connect/post/316 2026-04-10T16:33:56.825Z weekly 0.5 https://kettlebell.monster/connect/post/317 2026-04-10T22:33:42.965Z weekly 0.5 https://kettlebell.monster/connect/post/318 2026-04-10T23:46:10.106Z weekly 0.5 https://kettlebell.monster/connect/post/319 2026-04-11T04:55:31.255Z weekly 0.5 https://kettlebell.monster/connect/post/322 2026-04-11T16:37:34.185Z weekly 0.5 https://kettlebell.monster/connect/post/323 2026-04-11T17:13:00.586Z weekly 0.5 https://kettlebell.monster/connect/post/325 2026-04-11T22:45:22.448Z weekly 0.5 https://kettlebell.monster/connect/post/326 2026-04-12T07:25:37.569Z weekly 0.5 https://kettlebell.monster/connect/post/327 2026-04-12T09:45:28.654Z weekly 0.5 https://kettlebell.monster/connect/post/328 2026-04-12T09:47:14.131Z weekly 0.5 https://kettlebell.monster/connect/post/329 2026-04-12T09:50:21.454Z weekly 0.5 https://kettlebell.monster/connect/post/330 2026-04-12T11:08:39.781Z weekly 0.5 https://kettlebell.monster/connect/post/332 2026-04-12T12:53:40.664Z weekly 0.5 https://kettlebell.monster/connect/post/333 2026-04-12T14:40:18.361Z weekly 0.5 https://kettlebell.monster/connect/post/335 2026-04-12T16:07:05.121Z weekly 0.5 https://kettlebell.monster/connect/post/336 2026-04-12T16:29:57.414Z weekly 0.5 https://kettlebell.monster/connect/post/337 2026-04-12T16:41:56.565Z weekly 0.5 https://kettlebell.monster/connect/post/338 2026-04-12T17:45:41.043Z weekly 0.5 https://kettlebell.monster/connect/post/340 2026-04-12T20:55:47.967Z weekly 0.5 https://kettlebell.monster/connect/post/343 2026-04-13T02:18:24.454Z weekly 0.5 https://kettlebell.monster/connect/post/344 2026-04-13T04:31:37.259Z weekly 0.5 https://kettlebell.monster/connect/post/345 2026-04-13T07:00:38.869Z weekly 0.5 https://kettlebell.monster/connect/post/346 2026-04-13T11:31:21.479Z weekly 0.5 https://kettlebell.monster/connect/post/348 2026-04-13T16:36:47.729Z weekly 0.5 https://kettlebell.monster/connect/post/349 2026-04-13T17:27:15.204Z weekly 0.5 https://kettlebell.monster/connect/post/350 2026-04-14T06:09:03.775Z weekly 0.5 https://kettlebell.monster/connect/post/352 2026-04-14T13:02:41.699Z weekly 0.5 https://kettlebell.monster/connect/post/353 2026-04-14T13:05:44.712Z weekly 0.5 https://kettlebell.monster/connect/post/354 2026-04-14T15:53:04.487Z weekly 0.5 https://kettlebell.monster/connect/post/355 2026-04-14T17:08:14.466Z weekly 0.5 https://kettlebell.monster/connect/post/357 2026-04-14T19:23:47.589Z weekly 0.5 https://kettlebell.monster/connect/post/358 2026-04-14T19:40:26.433Z weekly 0.5 https://kettlebell.monster/connect/post/360 2026-04-15T05:50:46.466Z weekly 0.5 https://kettlebell.monster/connect/post/361 2026-04-15T09:29:39.768Z weekly 0.5 https://kettlebell.monster/connect/post/363 2026-04-15T14:08:40.694Z weekly 0.5 https://kettlebell.monster/connect/post/364 2026-04-15T17:20:51.341Z weekly 0.5 https://kettlebell.monster/connect/post/365 2026-04-15T22:06:06.074Z weekly 0.5 https://kettlebell.monster/connect/post/366 2026-04-16T08:33:12.884Z weekly 0.5 https://kettlebell.monster/connect/post/367 2026-04-16T11:08:52.076Z weekly 0.5 https://kettlebell.monster/connect/post/368 2026-04-16T12:38:51.403Z weekly 0.5 https://kettlebell.monster/connect/post/369 2026-04-16T16:27:25.218Z weekly 0.5 https://kettlebell.monster/connect/post/370 2026-04-17T05:18:42.942Z weekly 0.5 https://kettlebell.monster/connect/post/371 2026-04-17T05:35:23.457Z weekly 0.5 https://kettlebell.monster/connect/post/372 2026-04-17T05:48:41.651Z weekly 0.5 https://kettlebell.monster/connect/post/373 2026-04-17T13:11:09.849Z weekly 0.5 https://kettlebell.monster/connect/post/374 2026-04-17T19:01:10.048Z weekly 0.5 https://kettlebell.monster/connect/post/375 2026-04-17T21:54:15.210Z weekly 0.5 https://kettlebell.monster/connect/post/376 2026-04-17T22:05:08.176Z weekly 0.5 https://kettlebell.monster/connect/post/377 2026-04-18T01:05:27.502Z weekly 0.5 https://kettlebell.monster/connect/post/378 2026-04-18T02:20:11.112Z weekly 0.5 https://kettlebell.monster/connect/post/379 2026-04-18T05:40:38.811Z weekly 0.5 https://kettlebell.monster/connect/post/380 2026-04-18T16:18:50.361Z weekly 0.5 https://kettlebell.monster/connect/post/381 2026-04-18T17:21:50.473Z weekly 0.5 https://kettlebell.monster/connect/post/383 2026-04-18T17:40:41.870Z weekly 0.5 https://kettlebell.monster/connect/post/384 2026-04-18T19:39:33.271Z weekly 0.5 https://kettlebell.monster/connect/post/385 2026-04-18T21:52:15.712Z weekly 0.5 https://kettlebell.monster/connect/post/386 2026-04-19T05:26:47.493Z weekly 0.5 https://kettlebell.monster/connect/post/387 2026-04-19T12:05:56.156Z weekly 0.5 https://kettlebell.monster/connect/post/388 2026-04-19T14:31:04.929Z weekly 0.5 https://kettlebell.monster/connect/post/389 2026-04-19T14:53:49.183Z weekly 0.5 https://kettlebell.monster/connect/post/390 2026-04-19T16:17:39.159Z weekly 0.5 https://kettlebell.monster/connect/post/392 2026-04-20T06:43:57.591Z weekly 0.5 https://kettlebell.monster/connect/post/393 2026-04-20T18:37:45.262Z weekly 0.5 https://kettlebell.monster/connect/post/394 2026-04-20T18:38:53.205Z weekly 0.5 https://kettlebell.monster/connect/post/395 2026-04-20T18:39:56.149Z weekly 0.5 https://kettlebell.monster/connect/post/396 2026-04-20T21:03:06.924Z weekly 0.5 https://kettlebell.monster/connect/post/397 2026-04-20T21:03:58.978Z weekly 0.5 https://kettlebell.monster/connect/post/398 2026-04-21T05:52:19.634Z weekly 0.5 https://kettlebell.monster/connect/post/399 2026-04-21T07:45:35.365Z weekly 0.5 https://kettlebell.monster/connect/post/400 2026-04-21T08:21:24.886Z weekly 0.5 https://kettlebell.monster/connect/post/401 2026-04-21T22:33:33.483Z weekly 0.5 https://kettlebell.monster/connect/post/402 2026-04-22T04:36:56.564Z weekly 0.5 https://kettlebell.monster/connect/post/403 2026-04-22T08:02:32.225Z weekly 0.5 https://kettlebell.monster/connect/post/404 2026-04-22T21:26:34.712Z weekly 0.5 https://kettlebell.monster/connect/post/405 2026-04-22T21:57:49.050Z weekly 0.5 https://kettlebell.monster/connect/post/406 2026-04-22T23:50:00.648Z weekly 0.5 https://kettlebell.monster/connect/post/407 2026-04-23T11:03:40.095Z weekly 0.5 https://kettlebell.monster/connect/post/408 2026-04-23T17:50:56.710Z weekly 0.5 https://kettlebell.monster/connect/post/409 2026-04-23T18:55:09.976Z weekly 0.5 https://kettlebell.monster/connect/post/410 2026-04-23T21:07:17.859Z weekly 0.5 https://kettlebell.monster/connect/post/411 2026-04-23T21:29:05.865Z weekly 0.5 https://kettlebell.monster/connect/post/412 2026-04-24T00:06:45.941Z weekly 0.5 https://kettlebell.monster/connect/post/413 2026-04-24T00:07:37.001Z weekly 0.5 https://kettlebell.monster/connect/post/414 2026-04-24T08:33:06.132Z weekly 0.5 https://kettlebell.monster/connect/post/416 2026-04-24T16:47:34.621Z weekly 0.5 https://kettlebell.monster/connect/post/417 2026-04-24T22:17:24.597Z weekly 0.5 https://kettlebell.monster/connect/post/418 2026-04-25T00:12:27.619Z weekly 0.5 https://kettlebell.monster/connect/post/419 2026-04-25T06:38:56.156Z weekly 0.5 https://kettlebell.monster/connect/post/420 2026-04-25T12:51:27.918Z weekly 0.5 https://kettlebell.monster/connect/post/421 2026-04-25T14:38:05.914Z weekly 0.5 https://kettlebell.monster/connect/post/423 2026-04-25T17:56:38.078Z weekly 0.5 https://kettlebell.monster/connect/post/424 2026-04-25T18:07:13.352Z weekly 0.5 https://kettlebell.monster/connect/post/425 2026-04-25T18:28:40.140Z weekly 0.5 https://kettlebell.monster/connect/post/426 2026-04-26T07:12:27.341Z weekly 0.5 https://kettlebell.monster/connect/post/427 2026-04-26T11:11:38.100Z weekly 0.5 https://kettlebell.monster/connect/post/428 2026-04-26T13:20:22.821Z weekly 0.5 https://kettlebell.monster/connect/post/429 2026-04-26T16:09:04.029Z weekly 0.5 https://kettlebell.monster/connect/post/430 2026-04-26T17:44:50.572Z weekly 0.5 https://kettlebell.monster/connect/post/431 2026-04-26T19:01:20.799Z weekly 0.5 https://kettlebell.monster/connect/post/432 2026-04-26T19:40:22.795Z weekly 0.5 https://kettlebell.monster/connect/post/433 2026-04-27T05:35:06.888Z weekly 0.5 https://kettlebell.monster/connect/post/434 2026-04-27T13:54:28.380Z weekly 0.5 https://kettlebell.monster/connect/post/435 2026-04-27T14:53:00.680Z weekly 0.5 https://kettlebell.monster/connect/post/436 2026-04-27T18:49:44.022Z weekly 0.5 https://kettlebell.monster/connect/post/437 2026-04-27T22:45:03.324Z weekly 0.5 https://kettlebell.monster/connect/post/438 2026-04-27T23:15:59.637Z weekly 0.5 https://kettlebell.monster/connect/post/439 2026-04-28T05:42:06.194Z weekly 0.5 https://kettlebell.monster/connect/post/440 2026-04-28T20:23:54.180Z weekly 0.5 https://kettlebell.monster/connect/post/441 2026-04-28T23:41:22.388Z weekly 0.5 https://kettlebell.monster/connect/post/443 2026-04-29T05:06:34.239Z weekly 0.5 https://kettlebell.monster/connect/post/444 2026-04-29T07:54:58.240Z weekly 0.5 https://kettlebell.monster/connect/post/445 2026-04-29T10:01:28.394Z weekly 0.5 https://kettlebell.monster/connect/post/446 2026-04-29T10:32:01.634Z weekly 0.5 https://kettlebell.monster/connect/post/447 2026-04-29T10:50:24.561Z weekly 0.5 https://kettlebell.monster/connect/post/448 2026-04-29T18:17:53.131Z weekly 0.5 https://kettlebell.monster/connect/post/449 2026-04-29T22:42:42.286Z weekly 0.5 https://kettlebell.monster/connect/post/450 2026-04-30T05:35:28.857Z weekly 0.5 https://kettlebell.monster/connect/post/451 2026-04-30T08:37:16.873Z weekly 0.5 https://kettlebell.monster/connect/post/452 2026-04-30T10:56:02.471Z weekly 0.5 https://kettlebell.monster/connect/post/453 2026-04-30T15:17:26.140Z weekly 0.5 https://kettlebell.monster/connect/post/454 2026-05-01T10:14:52.400Z weekly 0.5 https://kettlebell.monster/connect/post/455 2026-05-01T10:29:54.337Z weekly 0.5 https://kettlebell.monster/connect/post/456 2026-05-01T10:59:28.352Z weekly 0.5 https://kettlebell.monster/connect/post/457 2026-05-01T13:29:30.101Z weekly 0.5 https://kettlebell.monster/connect/post/458 2026-05-01T22:35:27.181Z weekly 0.5 https://kettlebell.monster/connect/post/459 2026-05-02T08:26:30.192Z weekly 0.5 https://kettlebell.monster/connect/post/460 2026-05-02T09:58:23.483Z weekly 0.5 https://kettlebell.monster/connect/post/461 2026-05-02T11:02:22.358Z weekly 0.5 https://kettlebell.monster/connect/post/462 2026-05-02T13:54:40.105Z weekly 0.5 https://kettlebell.monster/connect/post/463 2026-05-02T14:26:44.837Z weekly 0.5 https://kettlebell.monster/connect/post/464 2026-05-02T15:44:42.774Z weekly 0.5 https://kettlebell.monster/connect/post/465 2026-05-02T17:26:09.136Z weekly 0.5 https://kettlebell.monster/connect/post/466 2026-05-02T21:09:39.604Z weekly 0.5 https://kettlebell.monster/connect/post/467 2026-05-03T11:34:34.584Z weekly 0.5 https://kettlebell.monster/connect/post/468 2026-05-03T13:55:20.500Z weekly 0.5 https://kettlebell.monster/connect/post/469 2026-05-03T14:15:46.846Z weekly 0.5 https://kettlebell.monster/connect/post/470 2026-05-03T15:23:26.991Z weekly 0.5 https://kettlebell.monster/connect/post/471 2026-05-03T15:38:57.495Z weekly 0.5 https://kettlebell.monster/connect/post/472 2026-05-03T20:28:05.283Z weekly 0.5 https://kettlebell.monster/connect/post/473 2026-05-03T20:53:26.888Z weekly 0.5 https://kettlebell.monster/connect/post/474 2026-05-04T10:20:55.677Z weekly 0.5 https://kettlebell.monster/connect/post/475 2026-05-04T10:26:59.041Z weekly 0.5 https://kettlebell.monster/connect/post/476 2026-05-04T10:32:44.403Z weekly 0.5 https://kettlebell.monster/connect/post/477 2026-05-04T10:43:08.827Z weekly 0.5 https://kettlebell.monster/connect/post/478 2026-05-04T14:08:26.422Z weekly 0.5 https://kettlebell.monster/connect/post/479 2026-05-04T14:24:19.993Z weekly 0.5 https://kettlebell.monster/connect/post/480 2026-05-04T18:18:34.535Z weekly 0.5 https://kettlebell.monster/connect/post/481 2026-05-05T06:22:33.860Z weekly 0.5 https://kettlebell.monster/connect/post/482 2026-05-05T10:40:12.444Z weekly 0.5 https://kettlebell.monster/connect/post/483 2026-05-05T10:45:08.022Z weekly 0.5 https://kettlebell.monster/connect/post/484 2026-05-05T10:58:12.871Z weekly 0.5 https://kettlebell.monster/connect/post/485 2026-05-05T13:00:35.046Z weekly 0.5 https://kettlebell.monster/connect/post/486 2026-05-05T19:23:18.232Z weekly 0.5 https://kettlebell.monster/connect/post/487 2026-05-05T20:08:00.458Z weekly 0.5 https://kettlebell.monster/connect/post/488 2026-05-05T20:57:41.275Z weekly 0.5 https://kettlebell.monster/connect/post/489 2026-05-05T22:36:00.531Z weekly 0.5 https://kettlebell.monster/connect/post/490 2026-05-06T10:28:36.184Z weekly 0.5 https://kettlebell.monster/connect/post/491 2026-05-06T11:06:26.871Z weekly 0.5 https://kettlebell.monster/connect/post/493 2026-05-06T12:13:20.108Z weekly 0.5 https://kettlebell.monster/connect/post/494 2026-05-06T23:37:22.959Z weekly 0.5 https://kettlebell.monster/connect/post/495 2026-05-06T23:38:40.090Z weekly 0.5 https://kettlebell.monster/connect/post/496 2026-05-07T07:15:44.060Z weekly 0.5 https://kettlebell.monster/connect/post/497 2026-05-07T11:01:14.084Z weekly 0.5 https://kettlebell.monster/connect/post/498 2026-05-07T11:10:11.397Z weekly 0.5 https://kettlebell.monster/connect/post/499 2026-05-07T16:17:55.621Z weekly 0.5 https://kettlebell.monster/connect/post/500 2026-05-07T18:18:12.383Z weekly 0.5 https://kettlebell.monster/connect/post/501 2026-05-07T19:49:52.547Z weekly 0.5 https://kettlebell.monster/connect/post/502 2026-05-07T21:54:26.183Z weekly 0.5 https://kettlebell.monster/connect/post/503 2026-05-07T22:49:10.355Z weekly 0.5 https://kettlebell.monster/connect/post/504 2026-05-08T07:20:02.406Z weekly 0.5 https://kettlebell.monster/connect/post/505 2026-05-08T08:16:58.199Z weekly 0.5 https://kettlebell.monster/connect/post/506 2026-05-08T12:56:07.153Z weekly 0.5 https://kettlebell.monster/connect/post/507 2026-05-08T13:29:37.035Z weekly 0.5 https://kettlebell.monster/connect/post/508 2026-05-08T22:03:10.275Z weekly 0.5 https://kettlebell.monster/connect/post/509 2026-05-08T22:05:31.731Z weekly 0.5 https://kettlebell.monster/connect/post/510 2026-05-09T06:31:59.351Z weekly 0.5 https://kettlebell.monster/connect/post/511 2026-05-09T09:48:54.357Z weekly 0.5 https://kettlebell.monster/connect/post/512 2026-05-09T09:58:21.912Z weekly 0.5 https://kettlebell.monster/connect/post/513 2026-05-09T11:55:37.910Z weekly 0.5 https://kettlebell.monster/connect/post/514 2026-05-09T16:22:54.673Z weekly 0.5 https://kettlebell.monster/connect/post/515 2026-05-09T16:28:29.419Z weekly 0.5 https://kettlebell.monster/connect/post/516 2026-05-09T17:48:52.602Z weekly 0.5 https://kettlebell.monster/connect/post/517 2026-05-10T07:33:42.896Z weekly 0.5 https://kettlebell.monster/connect/post/518 2026-05-10T09:03:13.990Z weekly 0.5 https://kettlebell.monster/connect/post/519 2026-05-10T10:13:22.543Z weekly 0.5 https://kettlebell.monster/connect/post/520 2026-05-10T12:27:55.531Z weekly 0.5 https://kettlebell.monster/connect/post/522 2026-05-10T18:37:02.683Z weekly 0.5 https://kettlebell.monster/connect/post/523 2026-05-11T06:52:20.734Z weekly 0.5 https://kettlebell.monster/connect/post/524 2026-05-11T11:16:41.847Z weekly 0.5 https://kettlebell.monster/connect/post/525 2026-05-11T11:26:15.375Z weekly 0.5 https://kettlebell.monster/connect/post/526 2026-05-11T14:52:12.795Z weekly 0.5 https://kettlebell.monster/connect/post/527 2026-05-11T21:04:55.509Z weekly 0.5 https://kettlebell.monster/connect/post/528 2026-05-12T09:25:29.938Z weekly 0.5 https://kettlebell.monster/connect/post/529 2026-05-12T10:45:47.686Z weekly 0.5 https://kettlebell.monster/connect/post/530 2026-05-12T13:35:54.230Z weekly 0.5 https://kettlebell.monster/connect/post/531 2026-05-12T18:10:02.589Z weekly 0.5 https://kettlebell.monster/connect/post/532 2026-05-12T18:39:38.305Z weekly 0.5 https://kettlebell.monster/connect/post/533 2026-05-12T19:47:49.570Z weekly 0.5 https://kettlebell.monster/connect/post/534 2026-05-12T19:50:18.801Z weekly 0.5 https://kettlebell.monster/connect/post/535 2026-05-12T19:51:12.381Z weekly 0.5 https://kettlebell.monster/connect/post/536 2026-05-13T05:32:02.461Z weekly 0.5 https://kettlebell.monster/connect/post/537 2026-05-13T10:39:52.301Z weekly 0.5 https://kettlebell.monster/connect/post/538 2026-05-13T11:38:14.973Z weekly 0.5 https://kettlebell.monster/connect/post/539 2026-05-13T12:47:52.157Z weekly 0.5 https://kettlebell.monster/connect/post/541 2026-05-13T13:35:15.832Z weekly 0.5 https://kettlebell.monster/connect/post/543 2026-05-13T21:44:58.612Z weekly 0.5 https://kettlebell.monster/connect/post/544 2026-05-14T04:41:34.110Z weekly 0.5 https://kettlebell.monster/connect/post/545 2026-05-14T07:54:34.467Z weekly 0.5 https://kettlebell.monster/connect/post/546 2026-05-14T10:33:02.854Z weekly 0.5 https://kettlebell.monster/connect/post/547 2026-05-14T13:58:32.508Z weekly 0.5 https://kettlebell.monster/connect/post/548 2026-05-14T14:09:54.399Z weekly 0.5 https://kettlebell.monster/connect/post/549 2026-05-14T15:36:25.444Z weekly 0.5 https://kettlebell.monster/connect/post/550 2026-05-14T20:10:51.151Z weekly 0.5 https://kettlebell.monster/connect/post/551 2026-05-14T20:20:19.466Z weekly 0.5 https://kettlebell.monster/connect/post/552 2026-05-14T21:06:30.559Z weekly 0.5 https://kettlebell.monster/connect/post/553 2026-05-14T22:29:51.570Z weekly 0.5 https://kettlebell.monster/connect/post/554 2026-05-15T05:13:48.249Z weekly 0.5 https://kettlebell.monster/connect/post/555 2026-05-15T13:14:54.924Z weekly 0.5 https://kettlebell.monster/connect/post/556 2026-05-15T17:48:49.144Z weekly 0.5 https://kettlebell.monster/connect/post/557 2026-05-15T18:17:15.792Z weekly 0.5 https://kettlebell.monster/connect/post/558 2026-05-15T19:35:43.968Z weekly 0.5 https://kettlebell.monster/connect/post/560 2026-05-15T21:10:04.816Z weekly 0.5 https://kettlebell.monster/connect/post/561 2026-05-15T22:09:25.417Z weekly 0.5 https://kettlebell.monster/connect/post/562 2026-05-16T07:23:16.997Z weekly 0.5 https://kettlebell.monster/connect/post/563 2026-05-16T11:18:49.494Z weekly 0.5 https://kettlebell.monster/connect/post/564 2026-05-16T11:37:52.298Z weekly 0.5 https://kettlebell.monster/connect/post/565 2026-05-16T17:05:16.293Z weekly 0.5 https://kettlebell.monster/connect/post/566 2026-05-16T17:42:02.755Z weekly 0.5 https://kettlebell.monster/connect/post/567 2026-05-16T20:17:45.765Z weekly 0.5 https://kettlebell.monster/connect/post/568 2026-05-16T23:13:06.136Z weekly 0.5 https://kettlebell.monster/connect/post/569 2026-05-17T01:21:57.284Z weekly 0.5 https://kettlebell.monster/connect/post/572 2026-05-17T06:27:05.487Z weekly 0.5 https://kettlebell.monster/connect/post/573 2026-05-17T07:06:06.611Z weekly 0.5 https://kettlebell.monster/connect/post/574 2026-05-17T07:14:17.689Z weekly 0.5 https://kettlebell.monster/connect/post/575 2026-05-17T10:20:40.898Z weekly 0.5 https://kettlebell.monster/connect/post/576 2026-05-17T13:44:42.347Z weekly 0.5 https://kettlebell.monster/connect/post/577 2026-05-17T15:39:28.628Z weekly 0.5 https://kettlebell.monster/connect/post/578 2026-05-17T15:50:20.490Z weekly 0.5 https://kettlebell.monster/connect/post/579 2026-05-18T11:50:30.477Z weekly 0.5 https://kettlebell.monster/connect/post/580 2026-05-18T17:08:12.045Z weekly 0.5 https://kettlebell.monster/connect/post/581 2026-05-18T17:49:44.629Z weekly 0.5 https://kettlebell.monster/connect/post/582 2026-05-18T18:53:50.844Z weekly 0.5 https://kettlebell.monster/connect/post/583 2026-05-18T22:06:53.471Z weekly 0.5 https://kettlebell.monster/connect/post/584 2026-05-19T05:31:47.730Z weekly 0.5 https://kettlebell.monster/connect/post/585 2026-05-19T10:18:50.940Z weekly 0.5 https://kettlebell.monster/connect/post/586 2026-05-19T10:40:45.571Z weekly 0.5 https://kettlebell.monster/connect/post/587 2026-05-19T12:42:16.021Z weekly 0.5 https://kettlebell.monster/connect/post/588 2026-05-19T20:02:28.597Z weekly 0.5 https://kettlebell.monster/connect/post/589 2026-05-20T10:31:15.417Z weekly 0.5 https://kettlebell.monster/connect/post/590 2026-05-20T22:00:50.926Z weekly 0.5 https://kettlebell.monster/connect/post/591 2026-05-21T11:37:50.963Z weekly 0.5 https://kettlebell.monster/connect/post/592 2026-05-21T12:43:53.270Z weekly 0.5 https://kettlebell.monster/connect/post/593 2026-05-21T14:55:57.694Z weekly 0.5 https://kettlebell.monster/connect/post/594 2026-05-21T18:04:06.894Z weekly 0.5 https://kettlebell.monster/connect/post/595 2026-05-22T13:52:10.988Z weekly 0.5 https://kettlebell.monster/connect/post/596 2026-05-22T13:57:41.426Z weekly 0.5 https://kettlebell.monster/connect/post/597 2026-05-22T17:12:46.860Z weekly 0.5 https://kettlebell.monster/connect/post/598 2026-05-22T20:44:18.612Z weekly 0.5 https://kettlebell.monster/connect/post/599 2026-05-23T11:49:00.885Z weekly 0.5 https://kettlebell.monster/connect/post/600 2026-05-23T17:16:26.561Z weekly 0.5 https://kettlebell.monster/connect/post/601 2026-05-23T17:55:21.576Z weekly 0.5 https://kettlebell.monster/connect/post/602 2026-05-24T15:13:38.060Z weekly 0.5 https://kettlebell.monster/connect/post/603 2026-05-24T17:49:55.931Z weekly 0.5 https://kettlebell.monster/connect/post/605 2026-05-25T10:41:53.137Z weekly 0.5 https://kettlebell.monster/connect/post/606 2026-05-25T12:58:52.188Z weekly 0.5 https://kettlebell.monster/connect/post/607 2026-05-25T18:05:42.932Z weekly 0.5 https://kettlebell.monster/connect/post/608 2026-05-26T11:18:36.107Z weekly 0.5 https://kettlebell.monster/connect/post/609 2026-05-26T19:00:18.199Z weekly 0.5 https://kettlebell.monster/connect/post/610 2026-05-26T21:08:48.250Z weekly 0.5 https://kettlebell.monster/connect/post/611 2026-05-26T21:10:47.560Z weekly 0.5 https://kettlebell.monster/connect/post/612 2026-05-27T09:58:21.990Z weekly 0.5 https://kettlebell.monster/connect/post/613 2026-05-27T11:17:09.175Z weekly 0.5 https://kettlebell.monster/connect/post/614 2026-05-27T21:45:38.409Z weekly 0.5 https://kettlebell.monster/connect/post/615 2026-05-28T11:26:42.283Z weekly 0.5 https://kettlebell.monster/connect/post/616 2026-05-28T11:31:16.174Z weekly 0.5 https://kettlebell.monster/connect/post/617 2026-05-28T15:10:18.597Z weekly 0.5 https://kettlebell.monster/connect/post/618 2026-05-28T15:14:55.947Z weekly 0.5 https://kettlebell.monster/connect/post/619 2026-05-28T20:30:56.662Z weekly 0.5 https://kettlebell.monster/connect/post/620 2026-05-28T20:53:00.289Z weekly 0.5 https://kettlebell.monster/connect/post/622 2026-05-29T10:18:16.112Z weekly 0.5 https://kettlebell.monster/connect/post/623 2026-05-29T22:11:19.911Z weekly 0.5 https://kettlebell.monster/connect/post/624 2026-05-30T15:15:22.189Z weekly 0.5 https://kettlebell.monster/connect/post/625 2026-05-30T17:22:18.989Z weekly 0.5 https://kettlebell.monster/connect/post/626 2026-05-30T17:26:46.884Z weekly 0.5 https://kettlebell.monster/connect/post/627 2026-05-31T11:38:36.419Z weekly 0.5 https://kettlebell.monster/connect/post/628 2026-05-31T16:59:52.490Z weekly 0.5 https://kettlebell.monster/connect/post/629 2026-05-31T18:28:21.241Z weekly 0.5 https://kettlebell.monster/connect/post/630 2026-06-01T10:45:12.883Z weekly 0.5 https://kettlebell.monster/connect/post/631 2026-06-01T21:00:50.818Z weekly 0.5 https://kettlebell.monster/connect/post/632 2026-06-01T21:56:23.602Z weekly 0.5 https://kettlebell.monster/connect/post/633 2026-06-01T22:04:02.883Z weekly 0.5 https://kettlebell.monster/connect/post/634 2026-06-02T00:01:02.547Z weekly 0.5 https://kettlebell.monster/connect/post/635 2026-06-02T14:41:19.783Z weekly 0.5 https://kettlebell.monster/connect/post/636 2026-06-02T19:57:44.167Z weekly 0.5 https://kettlebell.monster/connect/post/637 2026-06-02T23:32:56.718Z weekly 0.5 https://kettlebell.monster/connect/post/638 2026-06-03T00:00:35.040Z weekly 0.5 https://kettlebell.monster/connect/post/639 2026-06-03T10:36:34.837Z weekly 0.5 https://kettlebell.monster/connect/post/640 2026-06-03T13:43:21.048Z weekly 0.5 https://kettlebell.monster/connect/post/641 2026-06-03T20:36:11.532Z weekly 0.5 https://kettlebell.monster/connect/post/642 2026-06-03T21:12:11.728Z weekly 0.5 https://kettlebell.monster/connect/post/643 2026-06-03T22:08:38.173Z weekly 0.5 https://kettlebell.monster/connect/post/644 2026-06-04T01:06:20.745Z weekly 0.5 https://kettlebell.monster/connect/post/645 2026-06-04T03:00:34.751Z weekly 0.5 https://kettlebell.monster/connect/post/646 2026-06-04T11:02:34.169Z weekly 0.5 https://kettlebell.monster/connect/post/647 2026-06-04T20:25:00.090Z weekly 0.5 https://kettlebell.monster/connect/post/648 2026-06-05T05:28:58.287Z weekly 0.5 https://kettlebell.monster/connect/post/649 2026-06-05T06:00:16.612Z weekly 0.5 https://kettlebell.monster/connect/post/650 2026-06-05T11:06:55.470Z weekly 0.5 https://kettlebell.monster/connect/post/651 2026-06-05T12:17:51.877Z weekly 0.5 https://kettlebell.monster/connect/post/652 2026-06-06T12:39:22.432Z weekly 0.5 https://kettlebell.monster/connect/post/653 2026-06-06T15:54:57.721Z weekly 0.5 https://kettlebell.monster/connect/post/654 2026-06-06T18:00:18.417Z weekly 0.5 https://kettlebell.monster/connect/post/656 2026-06-07T11:46:43.125Z weekly 0.5 https://kettlebell.monster/connect/post/658 2026-06-07T15:40:45.704Z weekly 0.5 https://kettlebell.monster/connect/post/659 2026-06-07T15:48:27.856Z weekly 0.5 https://kettlebell.monster/connect/post/660 2026-06-08T02:54:56.274Z weekly 0.5 https://kettlebell.monster/connect/post/661 2026-06-08T12:05:17.922Z weekly 0.5 https://kettlebell.monster/connect/post/662 2026-06-08T21:16:13.956Z weekly 0.5 https://kettlebell.monster/connect/post/663 2026-06-08T21:27:33.487Z weekly 0.5 https://kettlebell.monster/connect/post/664 2026-06-08T22:56:01.787Z weekly 0.5 https://kettlebell.monster/connect/post/665 2026-06-09T03:00:04.816Z weekly 0.5 https://kettlebell.monster/connect/post/666 2026-06-09T16:05:27.420Z weekly 0.5 https://kettlebell.monster/connect/post/667 2026-06-09T22:22:51.788Z weekly 0.5 https://kettlebell.monster/connect/post/668 2026-06-10T10:36:07.675Z weekly 0.5 https://kettlebell.monster/connect/post/669 2026-06-10T10:39:33.954Z weekly 0.5 https://kettlebell.monster/connect/post/670 2026-06-10T10:52:09.936Z weekly 0.5 https://kettlebell.monster/connect/post/671 2026-06-10T12:00:56.129Z weekly 0.5 https://kettlebell.monster/connect/post/677 2026-06-10T22:32:12.275Z weekly 0.5 https://kettlebell.monster/connect/post/678 2026-06-11T10:37:07.033Z weekly 0.5 https://kettlebell.monster/connect/post/679 2026-06-11T13:16:10.844Z weekly 0.5 https://kettlebell.monster/connect/post/680 2026-06-11T13:17:11.557Z weekly 0.5 https://kettlebell.monster/connect/post/681 2026-06-11T15:00:50.711Z weekly 0.5 https://kettlebell.monster/connect/post/682 2026-06-12T01:30:25.549Z weekly 0.5 https://kettlebell.monster/connect/post/683 2026-06-12T14:10:02.804Z weekly 0.5 https://kettlebell.monster/connect/post/684 2026-06-12T21:22:04.505Z weekly 0.5 https://kettlebell.monster/connect/post/685 2026-06-13T00:00:49.864Z weekly 0.5 https://kettlebell.monster/connect/post/686 2026-06-13T03:18:43.027Z weekly 0.5 https://kettlebell.monster/connect/post/687 2026-06-13T16:11:09.368Z weekly 0.5 https://kettlebell.monster/connect/post/688 2026-06-14T03:24:04.696Z weekly 0.5 https://kettlebell.monster/connect/post/689 2026-06-14T11:41:35.692Z weekly 0.5 https://kettlebell.monster/connect/post/690 2026-06-14T12:00:47.596Z weekly 0.5 https://kettlebell.monster/connect/post/691 2026-06-14T20:00:20.930Z weekly 0.5 https://kettlebell.monster/connect/post/692 2026-06-15T03:47:50.889Z weekly 0.5 https://kettlebell.monster/connect/post/693 2026-06-15T12:54:23.367Z weekly 0.5 https://kettlebell.monster/connect/post/694 2026-06-15T13:03:42.107Z weekly 0.5 https://kettlebell.monster/connect/post/695 2026-06-15T22:42:46.898Z weekly 0.5 https://kettlebell.monster/connect/post/696 2026-06-16T03:00:57.502Z weekly 0.5 https://kettlebell.monster/connect/post/697 2026-06-16T03:36:07.777Z weekly 0.5 https://kettlebell.monster/connect/post/698 2026-06-16T22:44:58.010Z weekly 0.5 https://kettlebell.monster/connect/post/699 2026-06-17T03:29:49.848Z weekly 0.5 https://kettlebell.monster/connect/post/700 2026-06-17T14:07:17.541Z weekly 0.5 https://kettlebell.monster/connect/post/701 2026-06-17T22:27:20.557Z weekly 0.5 https://kettlebell.monster/connect/post/702 2026-06-18T06:00:15.220Z weekly 0.5 https://kettlebell.monster/connect/post/703 2026-06-18T10:29:28.883Z weekly 0.5 https://kettlebell.monster/connect/post/704 2026-06-18T14:55:02.370Z weekly 0.5 https://kettlebell.monster/connect/post/708 2026-06-19T01:03:43.350Z weekly 0.5 https://kettlebell.monster/connect/post/709 2026-06-19T03:00:15.086Z weekly 0.5 https://kettlebell.monster/connect/post/710 2026-06-19T03:22:10.410Z weekly 0.5 https://kettlebell.monster/connect/post/711 2026-06-19T12:59:02.478Z weekly 0.5 https://kettlebell.monster/connect/post/712 2026-06-20T01:49:28.110Z weekly 0.5 https://kettlebell.monster/connect/post/713 2026-06-20T09:00:15.274Z weekly 0.5 https://kettlebell.monster/connect/post/714 2026-06-20T14:22:34.532Z weekly 0.5 https://kettlebell.monster/connect/post/715 2026-06-21T07:30:02.331Z weekly 0.5 https://kettlebell.monster/connect/post/716 2026-06-21T17:13:46.102Z weekly 0.5 https://kettlebell.monster/connect/post/717 2026-06-22T08:52:21.988Z weekly 0.5 https://kettlebell.monster/connect/post/718 2026-06-22T10:33:35.940Z weekly 0.5 https://kettlebell.monster/connect/post/719 2026-06-22T12:00:15.169Z weekly 0.5 https://kettlebell.monster/connect/post/726 2026-06-23T22:04:49.004Z weekly 0.5 https://kettlebell.monster/connect/post/727 2026-06-23T22:12:42.893Z weekly 0.5 https://kettlebell.monster/connect/post/728 2026-06-24T03:35:22.488Z weekly 0.5 https://kettlebell.monster/connect/post/729 2026-06-24T10:34:57.029Z weekly 0.5 https://kettlebell.monster/connect/post/730 2026-06-24T11:32:28.223Z weekly 0.5 https://kettlebell.monster/connect/post/731 2026-06-24T12:00:19.054Z weekly 0.5 https://kettlebell.monster/connect/post/732 2026-06-25T01:52:31.433Z weekly 0.5 https://kettlebell.monster/connect/post/733 2026-06-25T13:56:31.577Z weekly 0.5 https://kettlebell.monster/connect/post/734 2026-06-25T22:05:42.502Z weekly 0.5 https://kettlebell.monster/connect/post/735 2026-06-26T00:00:18.321Z weekly 0.5 https://kettlebell.monster/connect/post/736 2026-06-26T13:07:09.328Z weekly 0.5 https://kettlebell.monster/connect/post/737 2026-06-27T04:07:32.077Z weekly 0.5 https://kettlebell.monster/connect/post/738 2026-06-27T11:10:59.032Z weekly 0.5 https://kettlebell.monster/connect/post/739 2026-06-27T11:47:59.275Z weekly 0.5 https://kettlebell.monster/connect/post/740 2026-06-27T12:00:14.477Z weekly 0.5 https://kettlebell.monster/connect/post/741 2026-06-27T17:29:12.779Z weekly 0.5 https://kettlebell.monster/connect/post/742 2026-06-27T18:37:52.065Z weekly 0.5 https://kettlebell.monster/connect/post/743 2026-06-28T11:56:39.447Z weekly 0.5 https://kettlebell.monster/connect/post/744 2026-06-28T12:00:48.224Z weekly 0.5 https://kettlebell.monster/connect/post/745 2026-06-29T09:35:49.096Z weekly 0.5 https://kettlebell.monster/connect/post/746 2026-06-29T11:41:00.284Z weekly 0.5 https://kettlebell.monster/connect/post/747 2026-06-30T10:55:23.425Z weekly 0.5 https://kettlebell.monster/connect/post/748 2026-06-30T15:00:48.314Z weekly 0.5 https://kettlebell.monster/connect/post/749 2026-06-30T21:53:30.143Z weekly 0.5 https://kettlebell.monster/connect/post/750 2026-06-30T22:58:12.690Z weekly 0.5 https://kettlebell.monster/connect/post/751 2026-07-01T10:56:45.811Z weekly 0.5 https://kettlebell.monster/connect/post/752 2026-07-01T18:42:35.258Z weekly 0.5 https://kettlebell.monster/connect/post/753 2026-07-01T22:15:52.740Z weekly 0.5 https://kettlebell.monster/connect/post/754 2026-07-02T00:00:54.768Z weekly 0.5 https://kettlebell.monster/connect/post/755 2026-07-02T07:38:55.791Z weekly 0.5 https://kettlebell.monster/connect/post/758 2026-07-03T09:55:07.426Z weekly 0.5 https://kettlebell.monster/connect/post/759 2026-07-03T10:02:29.888Z weekly 0.5 https://kettlebell.monster/connect/post/760 2026-07-03T10:34:13.091Z weekly 0.5 https://kettlebell.monster/connect/post/761 2026-07-03T12:00:32.159Z weekly 0.5 https://kettlebell.monster/connect/post/762 2026-07-03T14:41:32.404Z weekly 0.5 https://kettlebell.monster/connect/post/764 2026-07-03T18:53:58.104Z weekly 0.5 https://kettlebell.monster/connect/post/766 2026-07-04T03:00:59.302Z weekly 0.5 https://kettlebell.monster/connect/post/767 2026-07-04T06:00:35.243Z weekly 0.5 https://kettlebell.monster/connect/post/770 2026-07-04T11:42:11.836Z weekly 0.5 https://kettlebell.monster/connect/post/771 2026-07-04T13:53:19.640Z weekly 0.5 https://kettlebell.monster/connect/post/772 2026-07-04T15:32:25.434Z weekly 0.5 https://kettlebell.monster/connect/post/773 2026-07-05T11:28:09.501Z weekly 0.5 https://kettlebell.monster/connect/post/774 2026-07-05T12:00:36.077Z weekly 0.5 https://kettlebell.monster/connect/post/775 2026-07-05T13:23:42.758Z weekly 0.5 https://kettlebell.monster/connect/post/777 2026-07-05T20:53:17.323Z weekly 0.5 https://kettlebell.monster/connect/post/780 2026-07-06T11:11:26.716Z weekly 0.5 https://kettlebell.monster/connect/post/781 2026-07-06T12:03:59.655Z weekly 0.5 https://kettlebell.monster/connect/post/783 2026-07-06T19:05:33.976Z weekly 0.5 https://kettlebell.monster/connect/post/784 2026-07-06T22:15:01.902Z weekly 0.5 https://kettlebell.monster/connect/post/785 2026-07-07T03:41:01.161Z weekly 0.5 https://kettlebell.monster/connect/post/786 2026-07-07T13:21:54.127Z weekly 0.5 https://kettlebell.monster/connect/post/788 2026-07-07T16:24:54.348Z weekly 0.5 https://kettlebell.monster/connect/post/789 2026-07-07T17:23:55.719Z weekly 0.5 https://kettlebell.monster/connect/post/790 2026-07-08T10:20:10.724Z weekly 0.5 https://kettlebell.monster/connect/post/791 2026-07-08T10:24:32.290Z weekly 0.5 https://kettlebell.monster/connect/post/792 2026-07-08T10:45:26.126Z weekly 0.5 https://kettlebell.monster/connect/post/795 2026-07-08T18:00:58.972Z weekly 0.5 https://kettlebell.monster/connect/post/796 2026-07-08T18:30:45.066Z weekly 0.5 https://kettlebell.monster/connect/post/797 2026-07-08T22:18:09.933Z weekly 0.5 https://kettlebell.monster/connect/post/798 2026-07-09T04:04:22.447Z weekly 0.5 https://kettlebell.monster/connect/post/800 2026-07-09T06:00:54.070Z weekly 0.5 https://kettlebell.monster/connect/post/801 2026-07-09T10:46:20.094Z weekly 0.5 https://kettlebell.monster/connect/post/802 2026-07-09T13:11:36.063Z weekly 0.5 https://kettlebell.monster/connect/post/803 2026-07-09T21:00:21.103Z weekly 0.5 https://kettlebell.monster/connect/post/804 2026-07-09T22:28:20.015Z weekly 0.5 https://kettlebell.monster/connect/post/805 2026-07-10T06:11:49.770Z weekly 0.5 https://kettlebell.monster/connect/post/806 2026-07-10T09:00:25.914Z weekly 0.5 https://kettlebell.monster/connect/post/807 2026-07-10T13:24:33.104Z weekly 0.5 https://kettlebell.monster/connect/post/808 2026-07-10T13:27:55.263Z weekly 0.5 https://kettlebell.monster/connect/post/809 2026-07-10T18:12:28.037Z weekly 0.5 https://kettlebell.monster/connect/post/810 2026-07-10T18:18:35.341Z weekly 0.5 https://kettlebell.monster/connect/post/811 2026-07-10T21:00:26.090Z weekly 0.5 https://kettlebell.monster/connect/post/813 2026-07-11T04:14:41.500Z weekly 0.5 https://kettlebell.monster/connect/post/814 2026-07-11T15:13:18.749Z weekly 0.5 https://kettlebell.monster/connect/post/815 2026-07-11T15:19:39.719Z weekly 0.5 https://kettlebell.monster/connect/post/816 2026-07-12T06:13:13.956Z weekly 0.5 https://kettlebell.monster/connect/post/817 2026-07-12T11:24:09.837Z weekly 0.5 https://kettlebell.monster/connect/post/818 2026-07-12T12:00:55.524Z weekly 0.5 https://kettlebell.monster/connect/post/819 2026-07-12T18:23:26.082Z weekly 0.5 https://kettlebell.monster/connect/post/820 2026-07-12T18:46:32.253Z weekly 0.5 https://kettlebell.monster/connect/post/821 2026-07-13T11:23:53.462Z weekly 0.5 https://kettlebell.monster/connect/post/822 2026-07-13T16:23:10.945Z weekly 0.5 https://kettlebell.monster/connect/post/823 2026-07-13T22:21:50.218Z weekly 0.5 https://kettlebell.monster/connect/post/825 2026-07-14T09:20:48.928Z weekly 0.5 https://kettlebell.monster/connect/post/826 2026-07-15T16:13:00.008Z weekly 0.5 https://kettlebell.monster/connect/post/827 2026-07-15T21:00:17.729Z weekly 0.5 https://kettlebell.monster/connect/post/828 2026-07-15T22:23:14.776Z weekly 0.5 https://kettlebell.monster/connect/post/829 2026-07-15T23:15:44.762Z weekly 0.5 https://kettlebell.monster/connect/post/831 2026-07-16T06:01:00.129Z weekly 0.5 https://kettlebell.monster/connect/post/832 2026-07-16T13:46:53.754Z weekly 0.5 https://kettlebell.monster/connect/post/833 2026-07-16T17:58:42.897Z weekly 0.5 https://kettlebell.monster/connect/post/834 2026-07-16T18:11:15.234Z weekly 0.5 https://kettlebell.monster/connect/post/835 2026-07-17T12:52:16.060Z weekly 0.5 https://kettlebell.monster/connect/post/836 2026-07-17T17:41:04.736Z weekly 0.5 https://kettlebell.monster/connect/post/837 2026-07-17T18:32:38.078Z weekly 0.5 https://kettlebell.monster/connect/post/838 2026-07-17T21:00:44.439Z weekly 0.5 https://kettlebell.monster/connect/post/839 2026-07-18T15:26:05.231Z weekly 0.5 https://kettlebell.monster/connect/post/840 2026-07-18T15:33:46.183Z weekly 0.5 https://kettlebell.monster/connect/post/843 2026-07-18T16:26:56.959Z weekly 0.5 https://kettlebell.monster/connect/post/844 2026-07-18T18:15:22.789Z weekly 0.5 https://kettlebell.monster/connect/post/846 2026-07-19T15:00:24.227Z weekly 0.5 https://kettlebell.monster/connect/post/850 2026-07-20T11:12:21.201Z weekly 0.5 https://kettlebell.monster/connect/post/851 2026-07-20T22:18:59.772Z weekly 0.5 https://kettlebell.monster/connect/post/852 2026-07-20T22:57:07.996Z weekly 0.5 https://kettlebell.monster/connect/post/853 2026-07-22T10:48:28.679Z weekly 0.5 https://kettlebell.monster/connect/post/854 2026-07-22T15:09:20.050Z weekly 0.5 https://kettlebell.monster/connect/post/855 2026-07-22T21:16:53.019Z weekly 0.5 https://kettlebell.monster/connect/post/856 2026-07-22T22:11:05.679Z weekly 0.5 https://kettlebell.monster/connect/post/857 2026-07-23T00:00:09.214Z weekly 0.5 https://kettlebell.monster/connect/post/858 2026-07-23T05:24:18.200Z weekly 0.5 https://kettlebell.monster/connect/post/859 2026-07-23T13:19:17.438Z weekly 0.5 https://kettlebell.monster/connect/post/861 2026-07-23T20:53:25.856Z weekly 0.5 https://kettlebell.monster/connect/post/862 2026-07-23T21:00:44.686Z weekly 0.5 https://kettlebell.monster/connect/post/863 2026-07-24T08:02:52.634Z weekly 0.5 https://kettlebell.monster/connect/post/864 2026-07-25T12:12:50.902Z weekly 0.5 https://kettlebell.monster/connect/post/865 2026-07-25T14:06:52.565Z weekly 0.5 https://kettlebell.monster/connect/post/866 2026-07-25T14:47:58.138Z weekly 0.5 https://kettlebell.monster/connect/post/867 2026-07-25T15:14:18.450Z weekly 0.5 https://kettlebell.monster/connect/post/868 2026-07-25T16:43:22.817Z weekly 0.5 https://kettlebell.monster/connect/post/869 2026-07-25T18:00:03.462Z weekly 0.5 https://kettlebell.monster/connect/post/870 2026-07-26T11:30:15.877Z weekly 0.5 https://kettlebell.monster/connect/post/871 2026-07-26T11:55:37.077Z weekly 0.5 https://kettlebell.monster/connect/post/872 2026-07-26T13:07:20.272Z weekly 0.5 https://kettlebell.monster/connect/post/873 2026-07-26T15:00:03.135Z weekly 0.5 https://kettlebell.monster/connect/post/874 2026-07-26T15:41:53.977Z weekly 0.5 https://kettlebell.monster/connect/post/875 2026-07-26T18:11:09.654Z weekly 0.5 https://kettlebell.monster/connect/post/876 2026-07-26T22:03:27.170Z weekly 0.5 https://kettlebell.monster/connect/post/877 2026-07-27T16:46:54.540Z weekly 0.5 https://kettlebell.monster/connect/post/879 2026-07-27T17:24:43.069Z weekly 0.5 https://kettlebell.monster/connect/post/880 2026-07-27T18:00:58.281Z weekly 0.5 https://kettlebell.monster/connect/post/881 2026-07-27T21:17:16.934Z weekly 0.5 https://kettlebell.monster/connect/post/882 2026-07-27T23:42:59.340Z weekly 0.5 https://kettlebell.monster/connect/post/883 2026-07-28T09:05:51.676Z weekly 0.5 https://kettlebell.monster/connect/post/884 2026-07-28T11:32:28.766Z weekly 0.5 https://kettlebell.monster/connect/post/886 2026-07-28T12:49:22.034Z weekly 0.5 https://kettlebell.monster/connect/post/887 2026-07-28T22:07:08.067Z weekly 0.5 https://kettlebell.monster/connect/post/888 2026-07-29T10:39:58.068Z weekly 0.5 https://kettlebell.monster/connect/post/889 2026-07-29T12:30:05.706Z weekly 0.5 https://kettlebell.monster/connect/post/890 2026-07-29T22:26:53.574Z weekly 0.5 https://kettlebell.monster/connect/post/891 2026-07-30T00:00:53.268Z weekly 0.5 https://kettlebell.monster/connect/post/892 2026-07-30T10:41:43.227Z weekly 0.5 https://kettlebell.monster/connect/post/893 2026-07-31T11:08:50.064Z weekly 0.5 https://kettlebell.monster/connect/post/894 2026-07-31T17:24:47.824Z weekly 0.5 https://kettlebell.monster/connect/post/895 2026-08-01T03:00:53.203Z weekly 0.5 https://kettlebell.monster/connect/post/896 2026-08-02T17:55:23.120Z weekly 0.5 https://kettlebell.monster/connect/post/897 2026-08-03T13:13:33.775Z weekly 0.5 https://kettlebell.monster/connect/post/898 2026-08-03T21:36:03.623Z weekly 0.5 https://kettlebell.monster/connect/post/899 2026-08-04T00:00:31.729Z weekly 0.5 https://kettlebell.monster/connect/post/900 2026-08-04T12:41:45.651Z weekly 0.5 https://kettlebell.monster/connect/post/902 2026-08-05T11:55:52.558Z weekly 0.5 https://kettlebell.monster/connect/post/903 2026-08-05T15:25:19.588Z weekly 0.5 https://kettlebell.monster/connect/post/904 2026-08-05T17:24:15.921Z weekly 0.5 https://kettlebell.monster/connect/post/905 2026-08-05T19:16:29.569Z weekly 0.5 https://kettlebell.monster/connect/post/906 2026-08-05T21:00:29.690Z weekly 0.5 https://kettlebell.monster/connect/post/907 2026-08-05T22:59:43.245Z weekly 0.5 https://kettlebell.monster/connect/post/908 2026-08-06T16:44:41.681Z weekly 0.5 https://kettlebell.monster/connect/post/909 2026-08-07T09:06:17.705Z weekly 0.5 https://kettlebell.monster/connect/post/910 2026-08-07T09:21:00.398Z weekly 0.5 https://kettlebell.monster/connect/post/911 2026-08-07T12:00:24.459Z weekly 0.5 https://kettlebell.monster/connect/post/912 2026-08-07T13:48:13.605Z weekly 0.5 https://kettlebell.monster/connect/post/913 2026-08-07T16:03:00.666Z weekly 0.5 https://kettlebell.monster/connect/post/914 2026-08-07T16:08:39.114Z weekly 0.5 https://kettlebell.monster/connect/post/915 2026-08-07T19:23:34.257Z weekly 0.5 https://kettlebell.monster/connect/post/916 2026-08-08T00:00:24.299Z weekly 0.5 https://kettlebell.monster/connect/post/917 2026-08-08T15:47:09.569Z weekly 0.5 https://kettlebell.monster/connect/post/918 2026-08-08T16:01:44.577Z weekly 0.5 https://kettlebell.monster/connect/post/920 2026-08-09T13:45:01.297Z weekly 0.5 https://kettlebell.monster/connect/post/921 2026-08-09T15:00:12.653Z weekly 0.5 https://kettlebell.monster/connect/post/922 2026-08-09T15:32:34.292Z weekly 0.5 https://kettlebell.monster/connect/post/924 2026-08-10T22:08:40.271Z weekly 0.5 https://kettlebell.monster/connect/post/925 2026-08-11T10:43:13.345Z weekly 0.5 https://kettlebell.monster/connect/post/926 2026-08-11T12:00:08.879Z weekly 0.5 https://kettlebell.monster/connect/post/927 2026-08-11T22:25:42.590Z weekly 0.5 https://kettlebell.monster/connect/post/928 2026-08-12T16:10:09.303Z weekly 0.5 https://kettlebell.monster/connect/post/930 2026-08-12T22:15:40.480Z weekly 0.5 https://kettlebell.monster/connect/post/931 2026-08-13T03:48:48.906Z weekly 0.5 https://kettlebell.monster/connect/post/932 2026-08-13T15:00:08.911Z weekly 0.5 https://kettlebell.monster/connect/post/933 2026-08-13T19:04:00.547Z weekly 0.5 https://kettlebell.monster/connect/post/934 2026-08-14T21:58:02.892Z weekly 0.5 https://kettlebell.monster/connect/post/935 2026-08-15T11:41:41.028Z weekly 0.5 https://kettlebell.monster/connect/post/936 2026-08-15T15:00:13.371Z weekly 0.5 https://kettlebell.monster/connect/post/937 2026-08-15T16:11:21.896Z weekly 0.5 https://kettlebell.monster/connect/post/938 2026-08-16T13:16:18.142Z weekly 0.5 https://kettlebell.monster/connect/post/939 2026-08-16T13:31:35.424Z weekly 0.5 https://kettlebell.monster/connect/post/940 2026-08-16T20:26:30.535Z weekly 0.5 https://kettlebell.monster/connect/post/941 2026-08-16T20:57:35.135Z weekly 0.5 https://kettlebell.monster/connect/post/942 2026-08-16T21:00:13.808Z weekly 0.5 https://kettlebell.monster/connect/post/943 2026-08-17T22:15:36.802Z weekly 0.5 https://kettlebell.monster/connect/post/944 2026-08-19T15:54:20.073Z weekly 0.5 https://kettlebell.monster/connect/post/945 2026-08-19T22:09:23.709Z weekly 0.5 https://kettlebell.monster/connect/post/946 2026-08-20T00:00:13.387Z weekly 0.5 https://kettlebell.monster/connect/post/948 2026-08-20T21:27:22.254Z weekly 0.5 https://kettlebell.monster/connect/post/949 2026-08-21T10:34:19.069Z weekly 0.5 https://kettlebell.monster/connect/post/950 2026-08-22T03:00:12.779Z weekly 0.5 https://kettlebell.monster/connect/post/951 2026-08-22T17:02:32.083Z weekly 0.5 https://kettlebell.monster/connect/post/952 2026-08-22T17:03:53.545Z weekly 0.5 https://kettlebell.monster/connect/post/953 2026-08-23T15:33:27.541Z weekly 0.5 https://kettlebell.monster/connect/post/954 2026-08-24T03:00:18.365Z weekly 0.5 https://kettlebell.monster/connect/post/955 2026-08-25T08:29:27.416Z weekly 0.5 https://kettlebell.monster/connect/post/956 2026-08-25T22:03:28.502Z weekly 0.5 https://kettlebell.monster/connect/post/957 2026-08-26T10:46:08.993Z weekly 0.5 https://kettlebell.monster/connect/post/958 2026-08-26T11:06:29.282Z weekly 0.5 https://kettlebell.monster/connect/post/959 2026-08-26T12:00:43.255Z weekly 0.5 https://kettlebell.monster/connect/post/960 2026-08-26T20:59:57.597Z weekly 0.5 https://kettlebell.monster/connect/post/961 2026-08-26T21:22:18.501Z weekly 0.5 https://kettlebell.monster/connect/post/962 2026-08-26T22:30:16.771Z weekly 0.5 https://kettlebell.monster/connect/post/963 2026-08-27T00:00:43.902Z weekly 0.5 https://kettlebell.monster/connect/post/964 2026-08-27T11:26:02.177Z weekly 0.5 https://kettlebell.monster/connect/post/965 2026-08-27T15:42:23.797Z weekly 0.5 https://kettlebell.monster/connect/post/966 2026-08-28T11:39:17.420Z weekly 0.5 https://kettlebell.monster/connect/post/967 2026-08-28T15:01:14.337Z weekly 0.5 https://kettlebell.monster/connect/post/968 2026-08-28T23:01:03.624Z weekly 0.5 https://kettlebell.monster/connect/post/969 2026-08-28T23:08:38.191Z weekly 0.5 https://kettlebell.monster/connect/post/971 2026-08-29T18:28:52.588Z weekly 0.5 https://kettlebell.monster/connect/post/972 2026-08-29T19:15:59.417Z weekly 0.5 https://kettlebell.monster/connect/post/973 2026-08-30T08:40:25.836Z weekly 0.5 https://kettlebell.monster/connect/post/974 2026-08-30T09:01:04.933Z weekly 0.5 https://kettlebell.monster/connect/post/975 2026-08-31T10:58:21.906Z weekly 0.5 https://kettlebell.monster/connect/post/976 2026-08-31T16:16:42.392Z weekly 0.5 https://kettlebell.monster/connect/post/977 2026-09-01T19:55:47.828Z weekly 0.5 https://kettlebell.monster/connect/post/978 2026-09-01T21:01:06.062Z weekly 0.5 https://kettlebell.monster/connect/post/979 2026-09-01T21:43:28.230Z weekly 0.5 https://kettlebell.monster/connect/post/980 2026-09-03T10:22:47.184Z weekly 0.5 https://kettlebell.monster/connect/post/982 2026-09-03T18:43:49.518Z weekly 0.5 https://kettlebell.monster/connect/post/983 2026-09-03T22:08:30.435Z weekly 0.5 https://kettlebell.monster/connect/post/984 2026-09-04T00:00:21.789Z weekly 0.5 https://kettlebell.monster/connect/post/985 2026-09-04T16:07:38.290Z weekly 0.5 https://kettlebell.monster/connect/post/986 2026-09-04T16:09:30.105Z weekly 0.5 https://kettlebell.monster/connect/post/987 2026-09-04T18:43:12.606Z weekly 0.5 https://kettlebell.monster/connect/post/988 2026-09-04T20:55:14.454Z weekly 0.5 https://kettlebell.monster/connect/post/989 2026-09-04T21:00:21.830Z weekly 0.5 https://kettlebell.monster/connect/post/990 2026-09-05T05:22:27.582Z weekly 0.5 https://kettlebell.monster/connect/post/991 2026-09-05T17:04:32.023Z weekly 0.5 https://kettlebell.monster/connect/post/993 2026-09-06T06:00:34.743Z weekly 0.5 https://kettlebell.monster/connect/post/994 2026-09-06T15:32:28.422Z weekly 0.5 https://kettlebell.monster/connect/post/995 2026-09-06T16:39:13.004Z weekly 0.5 https://kettlebell.monster/connect/post/996 2026-09-07T11:11:29.261Z weekly 0.5 https://kettlebell.monster/connect/post/997 2026-09-08T08:08:15.989Z weekly 0.5 https://kettlebell.monster/connect/post/998 2026-09-08T09:00:38.825Z weekly 0.5 https://kettlebell.monster/connect/post/999 2026-09-08T15:59:08.596Z weekly 0.5 https://kettlebell.monster/connect/post/1000 2026-09-08T22:19:29.532Z weekly 0.5 https://kettlebell.monster/connect/post/1001 2026-09-09T12:48:03.108Z weekly 0.5 https://kettlebell.monster/connect/post/1002 2026-09-09T22:22:49.463Z weekly 0.5 https://kettlebell.monster/connect/post/1003 2026-09-10T12:00:35.564Z weekly 0.5 https://kettlebell.monster/connect/post/1004 2026-09-11T22:02:47.058Z weekly 0.5 https://kettlebell.monster/connect/post/1005 2026-09-12T09:53:32.850Z weekly 0.5 https://kettlebell.monster/connect/post/1006 2026-09-12T10:56:38.853Z weekly 0.5 https://kettlebell.monster/connect/post/1007 2026-09-12T15:00:28.334Z weekly 0.5 https://kettlebell.monster/connect/post/1008 2026-09-12T17:10:50.996Z weekly 0.5 https://kettlebell.monster/connect/post/1009 2026-09-13T15:26:21.858Z weekly 0.5 https://kettlebell.monster/connect/post/1010 2026-09-15T22:44:11.665Z weekly 0.5 https://kettlebell.monster/connect/post/1011 2026-09-16T00:00:30.014Z weekly 0.5 https://kettlebell.monster/connect/post/1012 2026-09-16T10:41:41.577Z weekly 0.5 https://kettlebell.monster/connect/post/1014 2026-09-16T22:42:14.367Z weekly 0.5 https://kettlebell.monster/connect/post/1015 2026-09-17T11:05:08.029Z weekly 0.5 https://kettlebell.monster/connect/post/1016 2026-09-17T18:32:56.534Z weekly 0.5 https://kettlebell.monster/connect/post/1017 2026-09-17T21:00:20.916Z weekly 0.5 https://kettlebell.monster/connect/post/1018 2026-09-17T23:22:37.441Z weekly 0.5 https://kettlebell.monster/connect/post/1019 2026-09-18T12:57:30.573Z weekly 0.5 https://kettlebell.monster/connect/post/1020 2026-09-18T13:52:02.971Z weekly 0.5 https://kettlebell.monster/connect/post/1021 2026-09-18T13:52:06.480Z weekly 0.5 https://kettlebell.monster/connect/post/1022 2026-09-18T14:09:48.519Z weekly 0.5 https://kettlebell.monster/connect/post/1023 2026-09-18T15:00:15.229Z weekly 0.5 https://kettlebell.monster/connect/post/1024 2026-09-18T22:18:29.877Z weekly 0.5 https://kettlebell.monster/connect/post/1025 2026-09-18T23:10:14.715Z weekly 0.5 https://kettlebell.monster/connect/post/1026 2026-09-19T06:42:21.076Z weekly 0.5 https://kettlebell.monster/connect/post/1027 2026-09-19T15:39:15.597Z weekly 0.5 https://kettlebell.monster/connect/post/1028 2026-09-19T17:35:59.140Z weekly 0.5 https://kettlebell.monster/connect/post/1029 2026-09-20T00:00:11.728Z weekly 0.5 https://kettlebell.monster/connect/post/1030 2026-09-20T12:29:07.291Z weekly 0.5 https://kettlebell.monster/connect/post/1031 2026-09-20T20:43:11.529Z weekly 0.5 https://kettlebell.monster/connect/post/1032 2026-09-21T10:10:24.306Z weekly 0.5 https://kettlebell.monster/connect/post/1033 2026-09-21T12:46:17.527Z weekly 0.5 https://kettlebell.monster/connect/post/1034 2026-09-21T15:00:07.519Z weekly 0.5 https://kettlebell.monster/connect/post/1035 2026-09-21T21:11:44.747Z weekly 0.5 https://kettlebell.monster/connect/post/1036 2026-09-22T10:43:49.363Z weekly 0.5 https://kettlebell.monster/connect/post/1037 2026-09-22T22:00:14.844Z weekly 0.5 https://kettlebell.monster/connect/post/1039 2026-09-23T12:34:43.201Z weekly 0.5 https://kettlebell.monster/connect/post/1040 2026-09-23T16:39:31.888Z weekly 0.5 https://kettlebell.monster/connect/post/1042 2026-09-23T16:49:56.230Z weekly 0.5 https://kettlebell.monster/connect/post/1043 2026-09-23T18:00:07.561Z weekly 0.5 https://kettlebell.monster/connect/post/1044 2026-09-23T22:48:16.297Z weekly 0.5 https://kettlebell.monster/connect/post/1045 2026-09-24T03:23:12.351Z weekly 0.5 https://kettlebell.monster/connect/post/1046 2026-09-24T11:32:27.469Z weekly 0.5 https://kettlebell.monster/connect/post/1047 2026-09-24T12:00:09.449Z weekly 0.5 https://kettlebell.monster/connect/post/1049 2026-09-24T21:45:47.340Z weekly 0.5 https://kettlebell.monster/connect/post/1050 2026-09-25T17:35:03.027Z weekly 0.5 https://kettlebell.monster/connect/post/1051 2026-09-25T18:00:54.115Z weekly 0.5 https://kettlebell.monster/connect/post/1052 2026-09-25T22:32:45.936Z weekly 0.5 https://kettlebell.monster/connect/post/1053 2026-09-26T05:23:00.463Z weekly 0.5 https://kettlebell.monster/connect/post/1054 2026-09-26T09:37:32.765Z weekly 0.5 https://kettlebell.monster/connect/post/1055 2026-09-26T10:19:16.125Z weekly 0.5 https://kettlebell.monster/connect/post/1057 2026-09-26T12:00:25.834Z weekly 0.5 https://kettlebell.monster/connect/post/1058 2026-09-26T16:08:40.384Z weekly 0.5 https://kettlebell.monster/connect/post/1059 2026-09-27T12:08:55.925Z weekly 0.5 https://kettlebell.monster/connect/post/1060 2026-09-27T16:01:40.289Z weekly 0.5 https://kettlebell.monster/connect/post/1061 2026-09-27T21:00:20.523Z weekly 0.5 https://kettlebell.monster/connect/post/1062 2026-09-27T21:32:19.619Z weekly 0.5 https://kettlebell.monster/connect/post/1064 2026-09-28T21:27:42.682Z weekly 0.5 https://kettlebell.monster/connect/post/1065 2026-09-29T19:24:55.044Z weekly 0.5 https://kettlebell.monster/connect/post/1066 2026-09-29T19:26:26.400Z weekly 0.5 https://kettlebell.monster/connect/post/1067 2026-09-30T00:00:19.253Z weekly 0.5 https://kettlebell.monster/connect/post/1068 2026-09-30T00:22:37.600Z weekly 0.5 https://kettlebell.monster/connect/post/1071 2026-09-30T18:43:23.048Z weekly 0.5 https://kettlebell.monster/connect/post/1072 2026-09-30T22:12:58.861Z weekly 0.5 https://kettlebell.monster/connect/post/1073 2026-10-01T19:23:18.686Z weekly 0.5 https://kettlebell.monster/connect/post/1074 2026-10-02T03:00:19.942Z weekly 0.5 https://kettlebell.monster/connect/post/1075 2026-10-02T05:02:26.556Z weekly 0.5 https://kettlebell.monster/connect/post/1076 2026-10-03T17:41:36.437Z weekly 0.5 https://kettlebell.monster/connect/post/1077 2026-10-04T18:18:30.359Z weekly 0.5 https://kettlebell.monster/connect/post/1078 2026-10-04T21:00:53.714Z weekly 0.5 https://kettlebell.monster/connect/post/1079 2026-10-05T12:40:06.628Z weekly 0.5 https://kettlebell.monster/connect/post/1081 2026-10-06T13:24:12.656Z weekly 0.5 https://kettlebell.monster/connect/post/1082 2026-10-06T21:01:31.971Z weekly 0.5 https://kettlebell.monster/connect/post/1083 2026-10-06T22:13:20.767Z weekly 0.5 https://kettlebell.monster/connect/post/1084 2026-10-06T23:05:25.080Z weekly 0.5 https://kettlebell.monster/connect/post/1086 2026-10-07T22:39:41.516Z weekly 0.5 https://kettlebell.monster/connect/post/1087 2026-10-08T00:01:02.970Z weekly 0.5 https://kettlebell.monster/connect/post/1090 2026-10-08T11:05:13.777Z weekly 0.5 https://kettlebell.monster/connect/post/1091 2026-10-08T14:26:15.990Z weekly 0.5 https://kettlebell.monster/connect/post/1092 2026-10-08T18:38:09.714Z weekly 0.5 https://kettlebell.monster/connect/post/1093 2026-10-09T10:52:06.070Z weekly 0.5 https://kettlebell.monster/connect/post/1094 2026-10-09T10:55:29.984Z weekly 0.5 https://kettlebell.monster/connect/post/1095 2026-10-09T12:00:16.232Z weekly 0.5 https://kettlebell.monster/connect/post/1096 2026-10-09T22:09:11.184Z weekly 0.5 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https://kettlebell.monster/connect/post/1113 2026-10-12T14:07:17.586Z weekly 0.5 https://kettlebell.monster/connect/post/1117 2026-10-12T21:33:05.689Z weekly 0.5 https://kettlebell.monster/connect/post/1118 2026-10-12T22:21:22.849Z weekly 0.5 https://kettlebell.monster/connect/post/1120 2026-10-13T15:35:18.030Z weekly 0.5 https://kettlebell.monster/connect/post/1121 2026-10-13T17:05:18.520Z weekly 0.5 https://kettlebell.monster/connect/post/1122 2026-10-13T17:09:28.963Z weekly 0.5 https://kettlebell.monster/connect/post/1123 2026-10-13T18:00:21.171Z weekly 0.5 https://kettlebell.monster/connect/post/1124 2026-10-13T20:47:32.734Z weekly 0.5 https://kettlebell.monster/connect/post/1125 2026-10-13T22:58:28.159Z weekly 0.5 https://kettlebell.monster/connect/post/1126 2026-10-14T18:05:41.990Z weekly 0.5 https://kettlebell.monster/connect/post/1127 2026-10-14T21:01:09.330Z weekly 0.5 https://kettlebell.monster/connect/post/1128 2026-10-14T21:10:09.781Z weekly 0.5 https://kettlebell.monster/connect/post/1129 2026-10-14T22:20:35.921Z weekly 0.5 https://kettlebell.monster/connect/post/1130 2026-10-15T10:26:07.958Z weekly 0.5 https://kettlebell.monster/connect/post/1131 2026-10-15T16:35:10.940Z weekly 0.5 https://kettlebell.monster/connect/post/1132 2026-10-15T21:00:05.049Z weekly 0.5 https://kettlebell.monster/connect/post/1133 2026-10-15T21:14:12.451Z weekly 0.5 https://kettlebell.monster/connect/post/1134 2026-10-15T22:12:03.511Z weekly 0.5 https://kettlebell.monster/connect/post/1135 2026-10-16T04:41:23.562Z weekly 0.5 https://kettlebell.monster/connect/post/1136 2026-10-16T22:43:45.958Z weekly 0.5 https://kettlebell.monster/connect/post/1137 2026-10-17T00:00:15.908Z weekly 0.5 https://kettlebell.monster/connect/post/1138 2026-10-17T08:24:18.231Z weekly 0.5 https://kettlebell.monster/connect/post/1139 2026-10-17T19:15:02.188Z weekly 0.5 https://kettlebell.monster/connect/post/1140 2026-10-18T06:52:37.736Z weekly 0.5 https://kettlebell.monster/connect/post/1141 2026-10-18T16:55:08.520Z weekly 0.5 https://kettlebell.monster/connect/post/1142 2026-10-18T16:57:42.755Z weekly 0.5 https://kettlebell.monster/connect/post/1143 2026-10-18T18:00:11.744Z weekly 0.5 https://kettlebell.monster/connect/post/1144 2026-10-18T19:39:04.580Z weekly 0.5 https://kettlebell.monster/connect/post/1145 2026-10-19T09:40:06.675Z weekly 0.5 https://kettlebell.monster/connect/post/1148 2026-10-19T21:00:08.093Z weekly 0.5 https://kettlebell.monster/connect/post/1149 2026-10-19T22:44:45.607Z weekly 0.5 https://kettlebell.monster/connect/post/1150 2026-10-20T11:15:56.104Z weekly 0.5 https://kettlebell.monster/connect/post/1151 2026-10-20T12:20:02.928Z weekly 0.5 https://kettlebell.monster/connect/post/1153 2026-10-20T22:07:02.140Z weekly 0.5 https://kettlebell.monster/connect/post/1154 2026-10-21T00:00:07.111Z weekly 0.5 https://kettlebell.monster/connect/post/1155 2026-10-22T21:40:26.190Z weekly 0.5 https://kettlebell.monster/connect/post/1156 2026-10-22T22:35:49.256Z weekly 0.5 https://kettlebell.monster/connect/post/1157 2026-10-23T21:29:38.385Z weekly 0.5 https://kettlebell.monster/connect/post/1158 2026-10-24T00:00:53.452Z weekly 0.5 https://kettlebell.monster/connect/post/1159 2026-10-24T10:03:05.287Z weekly 0.5 https://kettlebell.monster/connect/post/1160 2026-10-24T16:05:40.653Z weekly 0.5 https://kettlebell.monster/connect/post/1161 2026-10-24T19:53:58.099Z weekly 0.5 https://kettlebell.monster/connect/post/1162 2026-10-24T21:00:39.626Z weekly 0.5 https://kettlebell.monster/connect/post/1163 2026-10-25T11:32:06.925Z weekly 0.5 https://kettlebell.monster/connect/post/1164 2026-10-25T14:01:21.724Z weekly 0.5 https://kettlebell.monster/connect/post/1166 2026-10-25T16:51:06.748Z weekly 0.5 https://kettlebell.monster/connect/post/1167 2026-10-26T03:00:19.402Z weekly 0.5 https://kettlebell.monster/connect/post/1168 2026-10-26T12:39:42.884Z weekly 0.5 https://kettlebell.monster/connect/post/1169 2026-10-26T18:53:05.204Z weekly 0.5 https://kettlebell.monster/explore/gyms/1-planet-fitness 2026-09-30T16:11:41.865Z weekly 0.6 https://kettlebell.monster/explore/gyms/2-world-class-tjarnarvellir 2026-10-02T23:20:01.397Z weekly 0.6 https://kettlebell.monster/explore/gyms/3-fitness-1440-burnet 2026-10-03T11:55:50.444Z weekly 0.6 https://kettlebell.monster/explore/gyms/4-bellbar-strength-lab 2026-10-04T13:06:14.700Z weekly 0.6 https://kettlebell.monster/explore/gyms/5-robert-d-love-downtown-ymca-greater-wichita-ymca 2026-10-05T18:32:11.002Z weekly 0.6 https://kettlebell.monster/explore/gyms/6-planet-fitness 2026-10-06T11:38:42.331Z weekly 0.6 https://kettlebell.monster/explore/gyms/7-fitbase 2026-10-07T21:40:39.426Z weekly 0.6 https://kettlebell.monster/explore/gyms/9-anytime-fitness-hereford 2026-10-10T17:30:37.331Z weekly 0.6 https://kettlebell.monster/explore/gyms/10-ulverston-health-club 2026-10-11T23:36:55.298Z weekly 0.6 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https://kettlebell.monster/explore/gyms/23-snap-fitness-24-7-epsom 2026-10-21T03:07:01.394Z weekly 0.6 https://kettlebell.monster/explore/gyms/24-vanguard-arena-gym-health-centre 2026-10-23T15:02:20.371Z weekly 0.6 https://kettlebell.monster/explore/gyms/25-snap-fitness-24-7-upper-kedron 2026-10-25T06:47:06.721Z weekly 0.6 https://kettlebell.monster/learn/common-mistakes/incorrect-stance-in-the-windmill 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/hips-rising-first-dead-clean-snatch 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-creating-tension-before-pull 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/curling-instead-of-pulling-back 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/lowering-too-slow-from-overhead 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/broken-wrist-grip 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https://kettlebell.monster/learn/common-mistakes/ankles-knees-not-bending-enough 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/flipping-kettlebell-over-fist-on-drop 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/feet-leave-the-ground 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/squatting-too-low-jerk-push-press 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/kettlebell-too-far-dead-clean-snatch 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/loose-shoulder-pressing-early-jerk 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/knee-caving-in-during-pass 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-high-enough-dead-clean-drill 2026-03-19T21:41:54.089Z monthly 0.6 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monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbow-not-under-weight 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-gripping-tight 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-holding-handle-in-middle 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-keeping-weight-above-elbow 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-straightening-arm-overhead 2026-07-16T05:39:39.437Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/too-many-reps-transferring-work 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/weight-too-heavy-transferring-work 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/generating-force-from-incorrect-areas 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/bending-ankles-dropping-knees-hip-hinge 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rounding-the-back 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/creating-fake-range 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/knees-caving-in 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/casting-the-kettlebell 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/looking-at-the-horizon 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/hinging-too-early 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rounding-lower-back-bent-over-row 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/using-biceps-to-pull-instead-of-back-row 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rotating-torso-excessively-single-arm-rows 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-pulling-elbow-past-torso-row 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/shrugging-shoulders-during-row 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/flaring-wrist-outward-renegade-row 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/knee-tracking-inward-lunge 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/taking-too-short-step-lunge 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/leaning-forward-overhead-lunge 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/losing-balance-stepping-too-narrow-lunge 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rising-onto-toes-front-foot-lunge 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbow-disconnects-racked-lunge 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/lateral-lean-single-arm-farmer-carry 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/losing-overhead-lockout-overhead-carry 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rushing-steps-instead-walking-control-carry 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbow-disconnects-racked-carry 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/looking-down-ground-during-carries 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/pulling-torso-up-instead-rolling-shoulder-getup 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/losing-eye-contact-kettlebell-getup 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/support-hand-too-close-body-getup 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rushing-transitions-getup 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/knee-not-aligned-foot-half-kneeling-getup 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/shoulder-shrug-up-getup 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rounding-lower-back-deadlift 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/kettlebell-too-far-body-deadlift 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/squatting-hip-hinge-deadlift 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/hyperextending-top-deadlift 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/losing-balance-single-leg-deadlift 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/pulling-with-arms-high-pull 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbow-drops-below-hand-high-pull 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/pulling-kettlebell-too-high-banging-shoulder-high-pull 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/holding-breath-isometric-holds 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/wrist-bend-frontal-hold 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/kettlebell-too-far-body-goblet-squat 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/shifting-weight-one-side-cossack-squat 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/shifting-weight-toes-squat 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/bending-knees-too-much-windmill 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/side-bending-instead-hinging-rotating-windmill 2026-05-28T14:52:02.639Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rotating-instead-side-bending-side-bend 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/wrists-roll-outward-kettlebell-pushups 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbow-flaring-out-rack-hold 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/leaning-one-side-overhead-hold 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/lower-back-overarching-overhead-hold 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/using-extended-leg-momentum-getup 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/lower-back-overarching-overhead-carry 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/shoulder-shrugging-overhead-carry 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/excessive-lateral-flexion-suitcase-deadlift 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/knees-caving-inward-sumo-deadlift 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/kettlebell-drifts-overhead-windmill 2026-03-19T21:41:54.089Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/loading-front-leg-too-heavily-windmill 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-pressing-floor-non-working-hand-gorilla-row 2026-05-17T21:09:08.681Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/forcing-bell-instead-of-riding-momentum 2026-06-08T06:33:24.473Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/missing-double-knee-extension-pendulum 2026-06-08T06:33:24.473Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/dropped-into-the-rack-instead-of-controlling-it 2026-07-22T15:18:32.275Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/kettlebells-locking-out-at-different-moments 2026-10-13T08:37:59.384Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/cranking-the-head-up-at-the-bottom-of-the-swing 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/cranking-head-or-arching-back-american-swing 2026-06-08T09:23:04.439Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/humping-the-bell-hip-hinge-swing 2026-10-23T09:10:51.165Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-decelerating-before-ground-contact 2026-06-16T07:44:44.474Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/no-tension-on-the-non-pressing-side-during-the-strict-press 2026-07-16T05:39:39.437Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rotating-handle-after-drop-instead-of-during-it 2026-08-05T13:27:53.837Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/arm-only-pulldown-or-losing-brace-power-swing 2026-06-08T10:58:22.391Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/kettlebell-not-remaining-an-extension-of-the-arms 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/arms-disconnecting-from-midsection-at-backswing 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/knees-not-bending-during-swing 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/shins-not-vertical-during-swing-squat-pattern 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-reaching-full-extension-at-top-of-swing 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-matching-the-required-press-tempo 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-breathing-at-overhead-hold 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/dropping-the-weight-back-to-rack-without-control 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/holding-breath-during-the-press-set 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/press-path-drifting-away-from-the-body 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/using-momentum-to-start-the-press 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/body-not-fully-tensed-during-the-press 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/chest-not-packed-ribs-flaring-during-press 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/arm-not-fully-locked-out-overhead 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/wrist-cocked-back-under-load-during-press 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbows-flared-to-side-or-front-in-rack-for-press 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/shoulders-not-pulled-down-in-rack-for-press 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/no-bracing-loose-core-throughout-squat 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-finishing-the-rep-incomplete-lockout-at-top 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/staying-in-the-bent-over-position-too-long-during-rows 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/sitting-passively-into-the-bottom-losing-tension 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/hips-leading-the-descent-instead-of-following 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/hinging-first-instead-of-squatting 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/bell-hanging-from-the-grip-instead-of-resting-on-arm 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/standing-too-close-or-too-far-from-the-bell 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/wrists-bending-back-under-load-in-rack 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbows-flared-to-side-or-pushed-forward-in-rack 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/lats-disengaged-loose-upper-back-in-rack 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/leaning-forward-rather-than-back-at-set-up 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/rotating-past-90-degrees-thumb-back-through-legs 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/shoulders-shrugged-up-in-rack-position 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/passive-or-gentle-hikeback 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/bell-travelling-too-low-closer-to-floor-than-hips 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/holding-the-breath-or-breathing-reversed 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/no-exhale-or-long-exhale-on-the-pull-out 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/no-inhale-on-the-way-down 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/incomplete-extension-at-the-top-of-the-squat 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/butt-wink-sagging-or-shifting-at-the-bottom 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/second-effort-applied-after-the-pull-out 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/no-redirect-from-out-to-up 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/cutting-squat-depth-short 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/handle-still-horizontal-when-the-hand-enters 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/releasing-so-early-control-of-the-bell-is-lost 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/bell-flipping-over-stationary-fist-on-the-catch 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/no-deliberate-movement-into-the-rack 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbow-not-fully-flexed-or-no-defined-end 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/elbow-pulled-down-hard-shoulder-tension 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/knees-caving-inward-during-squat 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/handle-still-vertical-entering-the-backswing 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/weight-shifting-to-toes-or-heels 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/backswing-not-finishing-where-hikeback-finished 2026-08-05T13:54:21.585Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/missing-exhale-on-compression-sport-clean-and-jerk 2026-10-13T06:59:56.215Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/not-matching-the-required-squat-tempo 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/heels-lift-before-legs-finish-jerk-drive 2026-10-13T06:18:03.570Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/hips-shooting-up-before-shoulders-on-the-ascent 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/pausing-at-the-bottom-of-the-jerk-dip 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/no-proper-insert-on-the-swing-backswing 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/incorrect-breathing-pattern-during-swing 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/swings-lacking-power-lazy-reps 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/swing-height-too-low-not-reaching-chest-height 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/weight-not-driven-by-legs-on-the-upswing 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/arms-not-connected-with-midsection-at-end-of-backswing 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/hips-not-moving-back-during-the-hinge-phase 2026-06-01T11:44:45.704Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/hinging-too-early-on-the-way-down-early-backswing-entry 2026-06-01T11:44:45.704Z monthly 0.6 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2026-07-22T15:18:32.275Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/yanking-bell-or-pulling-before-hips-dead-start 2026-06-08T09:08:59.509Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/lockout-not-fully-achieved 2026-07-22T15:18:32.275Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/muscled-the-bell-up-instead-of-driving-it 2026-07-22T15:18:32.275Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/arm-doing-the-work-instead-of-the-hips 2026-07-22T15:18:32.275Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/late-or-slow-hand-insertion-into-the-handle 2026-07-22T15:18:32.275Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/corkscrewed-the-bell-or-rotated-the-body 2026-07-22T15:18:32.275Z monthly 0.6 https://kettlebell.monster/learn/common-mistakes/uncontrolled-or-early-drop-on-the-way-down 2026-07-22T15:18:32.275Z monthly 0.6 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