Here’s where you find all our workouts, ranging from kettlebell workouts to bodyweight or barbell workouts.
Workout: Bums And Tums Target: Mainly lower-body Weight: One kettlebell light to medium Circuit A 10 x Russian swings 5 x front squats 4 x overhead reverse lunge (L) 4 x overhead reverse lunge (R) 5 rounds Circuit B Transition to the floor 10 x 45 degree seated press 10 x side leg raises 10 x side […]
Kettlebell Workout For Females: Bums And Tums Read More »
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
Caveman Kettlebells Silverback Workout Read More »
This workout is to be performed super slow, as slow as possible with the heaviest weight possible, all while maintaining good form & technique during the full range of motion. This is The Man of Steel Workout The workout is as follows: Combo 1 Dead swing clean Squat Press Combo to be performed on
The Man of Steel Workout Read More »
This is the barbell version of our online kettlebell competition Spartan Warrior. Start in the racked position Start your timer Lower the barbell into a hang Clean immediately Jerk Keep the barbell overhead and arms locked out Perform a reverse lunge Knee touches the ground gently Come back up The barbell should still be overhead
Spartan Warrior for Crossfitters Read More »
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
BBKB10-4—as in barbell and kettlebell equals okay! Read More »
If you could only do four exercises for the upper-body, then this would be the best upper-body workout. This workout hits the front and rear delts, the lats and upper trapezius. All super important muscles for good upper-body strength. 4 Upper-body Exercises Shoulder press Bent-over dead row Pull-up Shrug Targets: Anterior delt Posterior
The Best Upper-body Workout Read More »
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
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
FIVE UNBROKEN—an endurance workout Read More »
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
WOD Titus—just 19 minutes… easy Read More »
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
Colossus WOD—turn yourself into a steel machine Read More »
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
Drax The Chipper—AIW (another insane WOD) Read More »
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:
WOD CT 20.2 One AMRAP + One FOR TIME Read More »
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
WOD CT10.4—With Heavy Deadlifts Read More »
This WOD is for those wanting a serious challenge! Your first task is 10 minutes for endurance, break the set and none of your reps count. Rest for 4 minutes, and complete another 10-minute task, this time for speed and reps. Here’s the full workout: 10 minute of clean and jerk with one kettlebell
WOD CT10.2—a serious challenge Read More »
Scoring AMRAP workouts appropriately is super important in competitive exercise. Use the following formulas when calculating your score for AMRAP workouts published on Cavemantraining, or elsewhere. I’ve been programming, running, and participating in WODs for over a decade now, here’s my experience on how to score them, feel free to use and share.
How to score AMRAP workouts Read More »
To tell you the truth, I expected no less. I posted, and it stirred the pot. A while ago I started doing overhead squat deadlifts, and they’re awesome, today I wanted to share it with the CrossFit community, and it received a whole lot of funny meme’s (always enjoy a good meme battle), but also
WOD Featuring The Overhead Deadlift: Controversial Read More »
The HULK Test is an incredibly well-designed kettlebell workout/test. Complete it to release your inner beast! The test is as follows: 1 minute of strict presses with double kettlebells weighing approx. 70% of your 1RM 2 minutes of half snatch into a squat with double kettlebells of medium weight 5 minutes rest If you’re
The HULK Test—Can you smash it? Read More »
This is RLC, the follow up to CLC, both hardcore WODs. These two can be done in the same week, with a day or two rest in between. This one has more rounds but has fewer reps than CLC (cycle long cycle). Still the same effect, cardio, resistance, cardio, resistance. If you’re new to the kettlebell
RLC—the follow up to CLC—a Hardcore WOD Read More »
This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective as in it works the lower-body, upper-body, and your cardio. The workout ‘SIMPLE BUT EFFECTIVE’: Hang clean Reverse lunge and kneel Front press Hang clean Reverse lunge and kneel Side press Hang clean Reverse
SIMPLE BUT EFFECTIVE—a kettlebell workout Read More »
