- Filthy Fifty WOD [1]
www.cavemantraining.com/crossfit/filthy-fifty-kettlebell-wod/ - Kettlebell Workout NEMESIS [2]
www.cavemantraining.com/caveman-kettlebells/kettlebell-workout-nemesis/ - The Dudley [3]
www.cavemantraining.com/caveman-kettlebells/dudley-kettlebell-wod/
These are some of the best killer kettlebell workouts, I chose them because they’re all completely different, whether you’re a crossfitter, MMA fighter, BJJ fighter, or kettlebell enthusiast, give them all three a go, enter the unknown!.
FILTHY FIFTY WOD
- 50 Overhead Reverse Lunges (alternating) 1=1
- 50 Kettlebell Crush Push-ups
- 50 Alternating Hang Cleans L+R = 1
- 50 Worlds Best Kettlebell Combo
FOR TIME
Rx male 16kgs
Rx female 12kgs
Details
KETTLEBELL WORKOUT NEMESIS
First task:
Kettlebell combo
1. Deadlift
2. Dead clean and squat
3. Dead clean and press
Alternating between left and right.
5 minutes
One heavy kettlebell
Second task:
Kettlebell single arm swing
Sets of 4 reps, each set starting dead
3 minutes
One heavy kettlebell
Third task:
Isometrics
30 seconds static squat
30 seconds overhead hold
Repeat
5 minutes
Two medium weight kettlebells
Fourth and final task:
- Seated press L/R
- 2 x chest push-up
- 3 x jump clap burpee
20 minutes AMRAP
One light to medium kettlebell
Details
Posted by Taco Fleur on Saturday, 16 December 2017
THE DUDLEY
First task – 22 min AMRAP
- 2 x Dead to Overhead and Surrender
- 2 x Renegade Rows
- 2 x Wide Bent-over Rows
- 2 x Archer Push-up L/R
You’re working with two kettlebells, recommended weight is 50 to 65% of your 1RM Row.
1 to 2-minute rest. If you’re hardcore and it’s a piece of cake, forget the rest and move on to your next task.
Second task – 6 min AMRAP
- Double-arm Swings
- You’re working with one kettlebell, recommend weight is 45 to 55% of your 1RM Swing.
1 to 2-minute rest.
Third and final task
150 alternating Strict Presses – for time
Working with one kettlebell 50 to 60% of your 1RM Strict Press.
Details
Which one will you complete?
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