Iron Man Kettlebell Workout

This is the Iron Man Workout which consists of a 100 kettlebell swing buy-in followed by a 30-minute AMQRAP of military press, hang clean, and squat with two kettlebells.

Yes, 30 minutes is a lot, so, pick your weight wisely, these are thirty minutes of quality work, we want as many quality reps as possible (AMQRAP). This workout is all about pacing and taking appropriate rest.

(pronounced as AM CRAP but it’s not)


This workout is truly a full-body workout but in particular, it will hit your delts, the whole area around the shoulder blades, the hip abductors and adductors, obliques, quadratus lumborum, and so much more.



  • Warm-up
  • Buy-in with 100 double arm kettlebell swings
  • Start your 30-minute timer and perform
    • Military press
    • Hang clean
    • Racked squat
  • Cool-down and stretch


Are the biceps used in this workout?

Yes, the elbow flexors are used as stabilizers during the military press. As you’re pressing up and to the side the stabilizers will need to work to keep the forearm vertical, in fact, even the triceps are working. I mention this as you might be wondering the next day why you’re feeling your bi’s and tri’s, plus it’s a fun fact.


Iron Man Warm-up and Stretching

Do you want to see the warm-ups included in the workout video or keep them separate? Speak up. Below is the video for bits of the warm-up and stretching before and after the Iron Man Workout. Check out How to Easily Attain Mobility with One Little Change.

Workout Timer

Download the Cavemantraining Workout Timer from the Google Play store, it’s free and opens up a whole world of timer programming to you. You can literally program the workout you see fit.


The Iron Man Kettlebell Combo

An awesome KB combo for the shoulders. Not for beginners. Program as EMOM or for endurance. Full-body scorcher. Questions below. from r/kettlebells


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