Kettlebell Workouts

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.

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Right of the bat, I need to let you know that this kettlebell workout is insane, advanced, but extremely awesome.

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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.

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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.

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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.

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A mix of jump rope, CrossFit burpees, and double kettlebell hang cleans.

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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.

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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.

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This workout will destroy you, only to build you up. It ticks all the right boxes, explosive, high intensity, grind, strength, endurance, etc.

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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.

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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.

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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.

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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

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This is DUO BRUTUS, a heavy kettlebell WOD. A brute of a workout that leaves you dead on the ground at the end.

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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.

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.

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!

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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.

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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.

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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.

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.

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.

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 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.

This core workout consists of several tasks FOR TIME. If you like the Russian twist you should try this new variation. Comes with video.

This workout includes barbell work, great to do in your CrossFit box. Comes with a video.

Kettlebell workout for CrossFit. Comes with video. Advanced 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.