Kettlebell workout for CrossFit, BJJ and MMA, this workout is the bomb, it ticks all the boxes: explosive, strength, cardio, tough, simple but effective, two kettlebells and working through all planes of motion. Video above.
I named this full-body kettlebell workout “More, Not Less” you’ll understand why in a bit, this workout hits every muscle group in your body, here are some: quads, hammies, glutes, abdominals, spinal erectors, hip extensors and flexors, deltoids, trapezius, latissimus dorsi and more.
This kettlebell workout just has a few exercises to remember and you only need two kettlebells. The first round you work for 3 minutes doing the kettlebell combo and then 2 minutes of single-arm kettlebell swings, the second round it’s 4 and 2, third it’s 5 and 2, final round is 6 and 2, adding one minute each round. You keep track of your total reps each time, depending on how good the memory of your athletes are you decide how to score penalties. Penalties are given if your next round is not more than the previous. I prefer to base it on the combo only, but scoring total reps is easier, you decide.
The kettlebell combo is a burpee deadlift dead to overhead, you can download the full details on this amazing combo, step by step instructions and 18 photos.
The 2 minutes of kettlebell swings need to be performed after each combo, you can switch whenever you want, but the switch does not count as a rep.
So, you’re doing 4 rounds in total, the 3 minute combo and 2 minute swings is round one, add a minute for the combo on each round, make sure that either the reps for the combo or total reps is more than the previous round. Penalties for not making it, I give 10 cross-mountain tuck jump burpees for each round where the reps are not more than the previous, all in all if the athlete never gets more reps he could be doing 30 of these awful burpees at the end of what was already a hard but awesome session. Lets not forget about some rest in between rounds, first round you rest 1 minute, second round 90 seconds and after third round you rest 2 minutes.
Beware, this is not a beginners workout.
You should have mastered the swing and clean
before attempting this workout.
The free PDF with more details touches upon how to protect the lower-back, how to catch the kettlebells and safely lower them, how to adjust the dead to overhead and make it even more suitable for MMA or BJJ. The PDF also contains step by step photos of the kettlebell combo.
You can purchase our Kettlebell Training Fundamentals ebook here or on Amazon in Kindle or Paperback edition.
If you’re a beginner I can highly recommend checking out this video and tutorial we created especially for kettlebells for complete beginners day one.