If you’re looking for good kettlebell workouts then you’ve come to the right location. Cavemantraining designs the world’s best kettlebell workouts. Below are 5 well-known kettlebell workouts. If you can complete these as programmed, consider yourself a true Caveman/woman! Let’s get straight into it.
- Workout 1: CALYPSO
- Workout 2: THE BIG FOUR
- Workout 3: THE PACE MAKER
- Workout 4: THE JOE ROGAN WORKOUT
- Workout 5: SNEAKY ANNA
Workout 1: CALYPSO
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This is an intense cardio workout to be completed with one kettlebell.
Task 1
- Swing
- Snatch half
- Squat
Switch sides for each set.
Complete 48 reps of the combo.
Complete max CrossFit burpees within the time left.
10 minutes work
Task 2
5 minutes for rest, stretching, and active recovery.
Task 3
Repeat task 1.
Rules
The full set of combos needs to be completed in task 3 for the burpees from task 1 to count. This means, for example, if in task 1 you complete the set of 48 reps within 8 minutes and 10 seconds, you have 1 minute and 50 seconds left to do as many burpees as possible and complete 30 burpees, they only count if you complete the 48 reps when task 1 is repeated. If you fail to make the 48 reps within the timeframe then the burpees from task 1 also don’t count. The switch does not count as one swing.
Scoring
Your scoring is the total number of burpees from tasks 1 and 3. For example, if you complete 30 burpees in task 1 and 20 in task 3, then your total scoring is 50.
Check out the additional content you can unlock under the workouts.
Workout 2: THE BIG FOUR
This is a kettlebell strength workout preferably completed with two kettlebells but can also be completed with just one kettlebell. Go heavy, about 70 to 80% of your 1RM.
The kettlebell exercises are:
- double kettlebell strict press
- double kettlebell front squat
- double kettlebell bent over dead row
- chest push-up or double kettlebell chest press
The Workout
Every 8 seconds you perform one slow rep, a total of 6 reps per set.
Beep one rep, rep 1, 8 seconds
Beep one rep, rep 2, 16 seconds
Beep one rep, rep 3, 24 seconds
Beep one rep, rep 4, 32 seconds
Beep one rep, rep 5, 40 seconds
Beep one rep, rep 6, 48 seconds
Rest till the minute is up
Move on to the next exercise
Perform all four kettlebell strength exercises and take one minute of rest.
Complete 6 rounds
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Workout 3: THE PACE MAKER
This is a super benchmark workout to be completed with one medium-weight kettlebell.
- 30 seconds single-arm swings on one side
- 30 seconds single-arm swings on the other side
- 30 seconds full snatch on one side
- 30 seconds full snatch on the other side
- 30 seconds overhead reverse lunge on one side
- 30 seconds overhead reverse lunge on the other side
Repeat 6 rounds
Makes a total of 18 minutes
Finish with 2 minutes of push-ups
Try and complete it unbroken.
Check out the additional content you can unlock under the workouts.
Workout 4: THE JOE ROGAN WORKOUT
This high-intensity workout targetting different goals requires both one and two kettlebells.
Task 1
6 x Gorilla Cleans
6 x Sprawl Deadlift
1-minute of rest
Task 2
3 x Dead Snatch (L)
3 x Dead Snatch (R)
4 x Squat Thruster
2 minutes of stretching (active recovery)
1-minute of rest
4 to 6 rounds
5 minutes of rest
Task 3
10 minutes of full or half pendulum snatch with a light to medium weight, one switch and performed unbroken.
Check out the additional content you can unlock under the workouts.
Workout 5: SNEAKY ANNA
This workout is famous by now, if you’ve not heard of Sneaky Anna by now then you’ve been hiding under a rock or haven’t explored our online kettlebell community. This workout is to be completed with two kettlebells. Good luck!
Your First And Only Task
- 4 half snatches
- 4 burpees
- 4 squat deadlifts
20 MIN AMRAP
Additional Content
Here is some additional content to supplement the good kettlebell workouts above. Videos for the above workouts, discounts, and more.
Check out the free 4-day kettlebell split routine here, or just dive in and go for the full package here.
Follow our social media channels for plenty more kettlebell workout material.
Join our mailing list to get workouts, exercises, combos, complexes, tips, and more directly in your inbox.
Unlock 3 videos for the above workouts by subscribing to our mailing list.
Sneaky Anna Video
The Pace Maker Video
The Big Four Video
Use this coupon code ANS7KJHE at checkout to get $10 off your joining fee for our 170+ kettlebell workout library. Details are here. If you think these workouts are good, try getting access to more than 170 with descriptions, videos, technique, common mistakes, alternatives, warm-ups, cooldowns, and so much more.
If you want everything in one or three handy books, as we have three workout books, then check out the products below.
If you’re looking for a strength routine, something you can stick to, something that will get you serious results. Check out our Prometheus Phase II.
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Product on sale
Kettlebell 4-Day Split Strength ProgramOriginal price was: $65.95.$49.95Current price is: $49.95.
Not sure what some of the exercises are? Check out our list of all kettlebell exercises.
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