Kettlebell Workout Omnia

A full-body workout that includes explosive, ballistic, and grinding exercises that challenge your strength, flexibility, cardio, and endurance. Videos at the bottom of the page.

Download the FREE PDF here

Performed with 1 Heavy Kettlebell

  • 1 x Full Snatch
  • 1 x Reverse ‘Any’ Turkish Getup
  • 1 x Full Snatch
  • 1 x Windmill
  • 1 x Full Snatch
  • 1 x Overhead Cossack Squat
  • 5 x Single Arm Swings

Switch ATC (allowed to continue)
30 Minutes AMRAP

Skill Level Advanced

Click to see the larger version of this workout.
Click to see the larger version of this workout.

Heavyweight explained

The weight should be heavy, but heavy for your level, what is heavy for you might not be heavy for someone else, but don’t let that bother you, focus on performing the exercises at a slow and controlled pace. Put the Kettlebell down when you need to rest, don’t fatigue or push yourself too far. Use regression or progression where required, for regression use; half snatch or swing and high pull, for the TGU, use overhead walk or overhead kneeling, for windmill decrease the depth, and for the cossack squat regress to racked staggered squat.


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