Caveman WOD Archives - Page 2 of 7 - Kettlebell Workouts by Cavemantraining

Roses and Babies 96—A HARDCORE WOD

Look, I could not stand to use another name like Workout From Hell 96, Torture Workout 96, or Killer Workout 96, so I went the complete opposite way, and the first thing that came to mind when thinking about this workout was roses and babies. Behold, I present to you... Roses and Babies 96 FOR [...]

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Floor or Bench Press, Who Cares Where Your Hands Are Positioned!

Floor or bench press, who cares where your hands are positioned! Right? Wrong! Whether you're floor pressing, bench pressing, performing push-ups, pull-ups, or rows, it matters where your hands are placed, it matters a lot. The position of the hands determines the emphasis of muscles worked. If I come into a gym and

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Gorilla Blackback Workout

For those that have been following Cavemantraining for a while, they know the Silverback Workout which was designed in 2016 and redone in 2018. A 20-minute AMRAP with low reps and medium weight. This is the new workout, which features exercises like Gorilla Rows and Gorilla Curls. Let's get stuck into it. The Kettlebell Workout:

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A Kick-Ass Lower-body Kettlebell Workout

This is a kick-ass lower body kettlebell workout that's not for the faint of heart. First, let me start by saying that the overhead reverse lunge is not a beginners move, especially with 100 reps to complete. So, make sure you're up to this task before attempting it. I kept it super simple for this

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Quick Kettlebell Cardio Workout Advanced

Another kettlebell workout along the lines of simple and quick. Simple as in its only four exercises and 3 reps per exercise, working only for 12 minutes. But advanced as in the movements and transitions. You can easily do this workout on its own or you can include it in your WODs as a task

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Simple Kettlebell Cardio Workout

As the name implies, it’s a simple kettlebell cardio workout with just 5 kettlebell exercises and easy-to-remember rep counts. I know you want this quick, so here it is: 10 x kettlebell swing 5 x racked squat (10 in total by performing a set on each side) 5 x overhead press (10 in total by

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ZATANNA—A Full-body Kettlebell Complex

5 x around the body (L) 5 x around the body (R) 5 x overhead press 5 x front squat 5 x Russian swing 4 x single arm overhead press (L) 4 x single arm overhead press (R) 10 rounds After performing around the body left and right you catch the bell into one hand

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Armory Workout Functional Fitness Workout

Armory Workout—Turn Yourself Into a Lethal Weapon

This is an EMOM workout, every minute on the minute you start your task. Works like this: First minute complete: 4 x squat dead curl and press 4 single arm swings 4 x full snatches rest for the remainder of the minute (if any) Second minute: hold a static side plank for 30 seconds rest for

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Caveman Kettlebells Silverback Workout

I designed this 20-minute WOD in 2016 with low reps, medium weight, and a short time frame so that you can complete this workout going from one exercise into the next without overloading any of the muscle groups too much. It’s a nice quick and easy workout to get in on those days you don’t

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Mulhacen Workout Functional Fitness Workout

Workout Mulhacén

This awesome workout is named after the mountain we’ll be doing a lot of our training on this year. It’s the highest mountain in Spain (mainland). The workout is as follows: 3 front squats 3 single arm swings 3 swing high pulls 3 full snatches Performed on the left side, repeat on the right, that

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BBKB10-4—as in barbell and kettlebell equals okay!

Low reps. Light barbell just to work on technique. Go heavy with the kettlebell. Seek about 80 to 90% of your max. 4 hip hinge deadlifts (not squat style) 4 power cleans 4 single arm swings (aim for chest height) left 4 single arm swings (aim for chest height) right 4 jerks left 4 jerks

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Fourforty WOD

This is Fourforty WOD. 3 tasks, 2 AMRAP, and 1 FOR TIME. Complete and post online. A video of the workout can be unlocked further below. Your First Task 4 squats 4 crossfit burpees 4 dead clean and press left 4 dead clean and press right 8 minutes AMRAP 2 minutes rest Your

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The Kettlebell Dead Clean Tutorial

The dead clean tutorial to end all tutorials. If you’ve watched the intro video to the kettlebell dead clean and are here to unlock the 4:30 long detailed video, or download the 9 pages long PDF. In the extremely detailed video that you can unlock further below, you will find references to: Look ahead

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FIVE UNBROKEN—an endurance workout

Five Unbroken requires one kettlebell, nice and heavy, but just right so you can complete the full five minutes of all 4 tasks. The rules are: One kettlebell for all four tasks (choose wisely) Unbroken or none of the reps for that tasks count Unbroken means you can’t put the kettlebell down Form and technique

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WOD Titus—just 19 minutes… easy

5 minutes of half snatch Unlimited switches Unbroken 2 minutes rest 2 x kettlebell combo: clean & jerk, hang clean and press 4 x crossfit burpees 8 minutes AMRAP 3 minutes rest Racked reverse lunges 6 minutes AMRAP

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Colossus WOD—turn yourself into a steel machine

Colossus WOD is simple, but don’t confuse that with easy. This WODs main component is the UKC (Ultimate Kettlebell Combo). Turn yourself into a steel machine 6 minutes of UKC AMRAP 4 minutes of 50 bent-over rows 6 minutes of UKC AMRAP 4 minutes of 40 bent-over rows 6 minutes of UKC

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Drax The Chipper—AIW (another insane WOD)

Once in a while you need to do an insane WOD, this is it! 100 Jumping Jacks 050 Tricep Push-ups 100 Hang Clean Jerks 050 CrossFit Burpees 100 Swings 050 Squat Thrusters 450 reps in total FOR TIME! Download Rx weights, movements standards, and more info on the workout further below. Task one and

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WOD CT 20.2 One AMRAP + One FOR TIME

Today’s workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time. The first task consists of: 8 single arm swings 6 full snatches 4 racked squats 2 strict presses (up phase) AMRAP Buy in is 10 CrossFit burpees. Time per AMRAP is as follows:

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WOD CT10.4—With Heavy Deadlifts

This workout consists of three tasks, first one is for strength, heavy deadlifts, swings, and presses. The second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and jerk, and wall ball. The third task is to work on mobility, shoulders, thoracic, hips etc. Task One This task is about strength, you’ll

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Warming up for CrossFit

If I walk to the box and am already warm, I normally start this warm-up routine (links to above video) right away. If I did not walk, I would first do some star jumps (jumping jacks) to get the body warm. Depending on how cold my body is, I would also throw in some burpees. I

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