Below you’ll find some of the best free kettlebell workouts and routines to download. Most of these workouts come with additional details in the form of a free PDF and/or kettlebell video., but you can also buy the kettlebell workout books to have all the details handy in one easy location. Available as an ebook or paperback on Amazon.
TITANIUM WORKOUT
A free full-length follow-along kettlebell workout
This is a free follow-along full-length high-intensity interval training kettlebell workout with one kettlebell for strength, power, and cardio programmed as an EMOM.
TWENTYTWENTY KETTLEBELL WORKOUT
Insane, advanced, but awesome
Right of the bat, I need to let you know that this kettlebell workout is insane, advanced, but extremely awesome.
WKV 2020
A grinding strength workout
A grinding strength workout with some cardio mixed in. For the video, the weight will not matter, but if you want to use this workout in your regular training—which you should—then note that the first sequence (A) should be performed with a medium weight as it’s still part of the warm-up and the subsequent ones with a heavier weight.
The Powerful Asgard Ladder
A kettlebell strength workout
The Asgard kettlebell complex is a popular complex designed by Cavemantraining and fully explained in our book Kettlebell Complexes Made Simple, also available as a full-length video with progressions and alternatives.
FUSION4.5
Bringing different things together
I named this workout FUSION4.5 as I’m bringing together several different things in one workout. I really enjoy using my rest time for stretching and mobility.
WOD Jean Doe
Super cardio workout
A mix of jump rope, CrossFit burpees, and double kettlebell hang cleans.
The Iron Man Workout
An intense KB 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.
Kettlebell Workout Procerus Fortis 14
One of the best kettlebell workouts
This workout requires two kettlebells, is 14 minutes in duration, and is a full-body workout for intermediate to advanced level of kettlebell training. You should have good overhead mobility, be able to clean, strict press, and most of all have the strength and stability to perform an overhead reverse lunge.
RAMPAGE
Destroy and rebuild
This workout will destroy you, only to build you up. It ticks all the right boxes, explosive, high intensity, grind, strength, endurance, etc.
Kettlebell Workout Nova
This is Nova, an advanced kettlebell workout.
You buy in with 50 CrossFit burpees and then proceed to the main task with is 10 rounds FOR TIME of 6 double kettlebell half snatch and 3 overhead deadlifts each side.
Quicksilver Kettlebell Workout
So simple but so grueling and awesome!
Switch at will but the switch for the clean and swing does not count as a rep. Make sure you always achieve a good rack before attempting your next kettlebell clean, don’t get sloppy.
4 in 1 Kettlebell Workout
Kettlebell workout full body
This workout was designed to incorporate aerobic, anaerobic, strength, and flexibility in one, to demonstrate the effectiveness of the kettlebell and our Cavemantraining kettlebell workouts.
MORTUUS GEMINUS 50
Kettlebell Interval Workout
You need two kettlebells for this workout. I used 2 x 16kg/25lbs.
You need to be able to: Dead swing, half snatch, and work with two kettlebells
Heavy WOD: DUO BRUTUS
A brute of a workout
This is DUO BRUTUS, a heavy kettlebell WOD. A brute of a workout that leaves you dead on the ground at the end.
ADVANCED KETTLEBELL WOD: MUK SIXSIX 300
This is an advanced kettlebell workout with two kettlebells
This advanced workout includes the Worlds Best Kettlebell Combo, it’s a real killer.
The workout comes with a video and a free PDF to download. Complete the workout and post here.
One Four Six WOD
One of my favourite WODs
Sometimes you got one of these amazing combinations that you just don’t care what the objective is, who cares what muscles it works! But that aside, this one works your full body and tests everything you have. Comes with video and instructions.
BELL BASTARD
A Not So Nice Kettlebell Ladder
A not so nice kettlebell ladder: clean, squat, and snatch. This workout comes with basic details (this page), two videos explaining the workout, a printable PDF with 11 pages of information about scaling, the exercises, weight, etc. Enjoy!
WOD TACO44
A birthday WOD
I named this WOD very creatively: Taco44.
Because it’s my 44th birthday today, I hope you share my pain and sweat today. Share your results below or on Facebook.
DOSMIO
WOD Barbell + Kettlebell + Calisthenics
This WOD is called DOSMIO, as in ¡Dios mío!, or “oh my god!”, but with Dos instead of Dios, because the reps are two. Two in Spanish is Dos.
Reps and weight are kept low to focus on technique. You could see this as a 24 minute WOD that allows you to train.
Kettlebell WOD Nemesis
Could this be your nemesis?
This workout is well suited for anyone doing GPP, but particularly well suited for Crossfitters, MMA and BJJ fighters.
One workout with specific parts that focus on: strength, isometrics, power, flexibility, plyometrics, cardio and more. The workout comes with a video and free pdf to download.
Kettlebell WOD Lassus
Kettlebell WOD for Crossfitters, MMA and BJJ Fighters
You know how you get that red faced look, sweating like you just turned the shower on and weak in the knees after a good WOD? Well, now you can experience that 4 times in this awesome kettlebell WOD for Crossfitters, BJJ and MMA fighters, and of course anyone training for GPP (General Physical Preparedness). The workout comes with a video and free pdf to download.
Kettlebells Beach Workout
A Pulling Focussed Workout
4 pulling and 1 pushing exercise, the hang clean, half snatch, chin-up and pull-up are all pulling exercises. If you want more pulling you can turn the snatch into a hang snatch rather than a swing snatch which is demonstrated in the video. The workout comes with a video and free pdf to download.
Kettlebell WOD: The Deadly SIXFOURFOUR EIGHTY
Train hard and train smart!
Three short AMRAPs and 1 task FOR TIME all in one session. The workout comes with a video and a free PDF to download with more details on the workout plus step by step images.
Kettlebell Workout "More, Not Less"
This is an advanced kettlebell workout with two kettlebells
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.
The workout comes with a video and free PDF to download.
The Galley Slave WOD
Named by our audience for one of the new exercises
This core workout consists of several tasks FOR TIME. If you like the Russian twist you should try this new variation. Comes with video.
Cinco Tres Cinco
Five reps, three exercises, five rounds
This workout includes barbell work, great to do in your CrossFit box. Comes with a video.
WOD HSPU Jerk and Snatch
Great CrossFit WOD with EMOM included
Kettlebell workout for CrossFit. Comes with video. Advanced workout.
Kettlebell Workout for Beginners
A Full-Body Kettlebell Workout
One major advantage that kettlebells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them.
Search
All Workouts
4 in 1 Kettlebell Workout—kettlebell workout full body
This workout was designed to incorporate aerobic, anaerobic, strength, and flexibility in one, to demonstrate the effectiveness of the kettlebell and our Cavemantraining kettlebell workouts. This kettlebell workout is a full body workout that has four tasks: 4 minutes of alternating kettlebell swings AMRAP 2 minutes rest 4 minutes of kettlebell strict press AMRAP (switch …
4 in 1 Kettlebell Workout—kettlebell workout full body Read More »
WOD Barbell + Kettlebell + Calisthenics: DOSMIO
This WOD is called DOSMIO, as in ¡Dios mío!, or “oh my god!”, but with Dos instead of Dios, because the reps are two. Two in Spanish is Dos. Reps and weight are kept low to focus on technique. You could see this as a 24-minute WOD that allows you to train. Working out is …
The Cavemanator Challenge—A Kettlebell Challenge
The Cavemanator Challenge is performed with one kettlebell and involves the following exercises going for maximum reps per arm and only one switch: Clean and strict press (strict for the up phase) Clean and jerk Half snatch The total amount of reps times weight equals your total score. When posting your score include KG for …
The Cavemanator Challenge—A Kettlebell Challenge Read More »
5 Best Kettlebell Workouts
From beginner to advanced, from single to double kettlebell, from cardio to strength, from short to long, these are the top 5 best kettlebell workouts.
WOD JEAN DOE—An intense workout
Exercise A Jump rope Exercise B CrossFit burpees 20 x A 8 x B 40 x A 8 x B 60 x A 8 x B Continue till you’re at 200, i.e. the last set is 200 x A 8 x B Then finish with 100 Gorilla cleans. FOR TIME Gorilla cleans are …
ADVANCED KETTLEBELL WOD: MUK SIXSIX 300
Two AMRAPs and one task for time. First 6 minute AMRAP consists of: 3 x WBKC (details here or download PDF) 1 x Alternating Sots Press Second 6-minute AMRAP consists of: 2 x Alternating Gorilla Cleans 1 x Alternating Dead to Overhead Cossack with Deadlift Don’t rush your cossacks! The alternative is racked deadlift. …
6 Minute Kettlebell Workout ‘Little Smoker’
Here’s a little smoker that will get the heart pumping, a short six-minute kettlebell workout that should be done with a heavy weight. Heavy enough to get your heart rate up within the work time but light enough so that you can maintain proper form and work fast. Three exercises of which two are combos, …
Caveman Circuit program CT201200860 ‘Fighting Fit’
Download the Caveman Circuit program CT201200860 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. Get ready to work – and work hard – with this circuit for intermediate and advanced exercisers. In fact, it’s killer workouts like these that give Cavemantraining its reputation. This session …
Caveman Circuit program CT201200860 ‘Fighting Fit’ Read More »
Workout Mulhacén
This awesome workout is named after the mountain we’ll be doing a lot of our training on this year. It’s the highest mountain in Spain (mainland). The workout is as follows: 3 front squats 3 single arm swings 3 swing high pulls 3 full snatches Performed on the left side, repeat on the right, that …
Ragnarök High-Intensity Tough Fat Burning Workout
This workout is a good demonstration of how you can take awesome kettlebell complexes from our book and mix and match them to create a completely different workout. The workout is: Warm-up 2 minutes: Bodyweight squat Hip hinge Alternating reverse lunge 6 minutes: Half UKC Halo The UKC combo as explained in the book Kettlebell …
Ragnarök High-Intensity Tough Fat Burning Workout Read More »