1. Filthy Fifty WOD [1]
    www.cavemantraining.com/crossfit/filthy-fifty-kettlebell-wod/
  2. Kettlebell Workout NEMESIS [2]
    www.cavemantraining.com/caveman-kettlebells/kettlebell-workout-nemesis/
  3. 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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