Training for Kettlebell Sport

This workout is designed to improve your performance in kettlebell sport. If you don’t know about kettlebell sport yet, it’s basically a CrossFit Comp with kettlebells, but the focus is on endurance and high reps with a limited choice of exercises. I’ll dive straight into the workout performed in the video above.


  • 4 rounds of
    • 1 minute of speed reps clean and jerk double kettlebell
    • 2 minutes of rest
  • 2 minutes of stretching
  • 2 rounds of
    • 1 minute of jerks double kettlebell
    • 1 minute of cleans double kettlebell
    • 1 minute of rest
  • 4 minutes of rest
  • Clean and jerk for max reps with one kettlebell and switch at will


The first four rounds are to work on your cardio and technique under speed. Over time you can increase the time for the speed reps, i.e. this workout has 1 minute programmed but if you’d for example just work on your speed reps then you can do 6 to 10 sets and increase the work time as your heart rate stays within an acceptable range.

The jerks with double bell and clean are to work on your technique for each discipline, no need to go fast, just focus on the improvements you need to make.

The clean and jerk for max reps are done with a lightweight so you can focus on refining your technique, work on the drop, work on opening up, inserting and ending straight into rack. Analyze and work on the areas you need to improve. For me this session was about improving my left side as I found that my right could do 25 to 35% more than my left, I also found that I took more time to get into a proper rack right away. Under high reps these are things you’ll be able to identify and work on.


My personal best for one arm clean and jerk is 300 with a 20kg thus far and in this session, I used a lighter weight and reached 402 reps unbroken which took 39 minutes. I stopped not because of cardio but because of friction. High reps will show you exactly where you’re going wrong as the areas on your hand will become tender and rip if you continue.

Kettlebell sport focuses more on the classic kettlebell lifts, we are slowly seeing different things introduced like marathons, etc. and we’re aiming to introduce different kettlebell disciplines to the sport in 2020. We’ve tested the waters in 2018 with our unconventional kettlebell competitions, we’re going to focus more on these in the new year.


In kettlebell sport you want to focus on:

  1. Technique
  2. Breathing
  3. Endurance
  4. Pacing
  5. Grip
  6. Strength
  7. Mobility
  8. Mental toughness

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