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.
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All Workouts
Caveman WOD ‘Zamora’
Click play to watch the workout above, and download the PDF with the full workout below. This workout includes the warm-up, you start the timer when you start the warm-up, the warm-up is obviously done only once and consists of 100 jumping jacks 30 alternating surrenders 50 ‘any’ push-ups go straight from the warm-up into …
What is kettlebell training?
Wondering about kettlebells? If you’re new to the world of kettlebell training and wondering what kettlebell training is, the following articles will give you an in-depth view of what kettlebell training is all about, including the fundamentals you should learn for kettlebell training. You’ll find more details further below the links. Kettlebell training fundamentals Number …
Kettlebell Workout For Females: Bums And Tums
Workout: Bums And Tums Target: Mainly lower-body Weight: One kettlebell light to medium Circuit A 10 x Russian swings 5 x front squats 4 x overhead reverse lunge (L) 4 x overhead reverse lunge (R) 5 rounds Circuit B Transition to the floor 10 x 45 degree seated press 10 x side leg raises 10 x side …
RKC Monster Workout
This is a monster workout involving rowing, kettlebells, and calisthenics. The tasks are as follows. Task 1 100 calorie rows or a 1.5k run FOR TIME Task 2 Kettlebell combo: Dead clean Dead snatch Swing snatch Overhead reverse lunge 8 minutes AMRAP Rx 24kg for men and 20kg for females Task 3 4 x push-ups ‘any’ …
Caveman Circuit program CT201100825 ‘Everything… and the kitchen sink’
Download the Caveman Circuit program CT201100825 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. This 8-station circuit has been designed especially for newcomers to the Caveman style of training, and is also a good circuit for workout novices. We’ve called this workout “Everything and the …
Caveman Circuit program CT201100825 ‘Everything… and the kitchen sink’ Read More »
Kettlebell Strength Workout—The Powerful Asgard Ladder
This is a kettlebell strength workout designed by Michael Ajibulu Caveman Master Trainer in the UK. In the video, he demonstrates the Asgard complex, and below is the ladder 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 …
Kettlebell Strength Workout—The Powerful Asgard Ladder Read More »
The Barbarian Kettlebell Combo
Kettlebell Exercises Squat Dead Curl Hip Hinge Swing Bottoms-up Horn Grip Clean Ribbons Repeat That’s it, that’s all there is to the Barbarian kettlebell combo. It’s an awesome combo that works the full body with some primal movements like the squat, curl, swing, and ribbons (although half halos sound more manly). If you want to …
Training For The Shoulders, Thoracic, And Hips
Just three exercises performed 5 times on each side and for a total of ten rounds. It takes about 1:20 per round so in total a 12 to 15 minutes kettlebell workout.
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 …
Why the Burpee Deadlift Is the Best Deadlift to Do—and Trescientos Workout
Fact: Did you know the real burpee is just a plank to standing, no push-up, no jump, no nothing added? Yup, it’s true, go and do your research. The CrossFit Burpee is with tricep push-up and jump. The most common burpee is a jump burpee.