LATEST ARTICLES

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If you're looking for a workout where your muscles feel like they're gonna pop at the end, this is it! Four simple but extremely effective kettlebell exercises: press, squat, pull, and push.   double kettlebell strict press double kettlebell front squat double kettlebell bent over dead row chest push-up or double...
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This unilateral strength workout with kettlebells focusses on the upper-body, it leaves no muscle unworked! Hits all the deltoids, obliques, chest, and back muscles.   The workout is as follows: 20 meter farmer walk left 20 meter overhead walk right 20 meter farmer walk right 20 meter overhead walk left 8 chest...
If you're looking for a well designed kettlebell workout with an objective, provides some fun, and leaves you feeling awesome all over, this is it! The kettlebell workout HPMAXJERK is intense from the get go!     Objectives: Good full-body bodyweight warm-up Tax shoulders prior to the jerk Improve jerk technique Increase core...
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Today's WOD is a modified version of the CrossFit Arnie Hero WOD, the original: 21 Turkish Get-Ups, Right Arm 50 American Kettlebell Swings 21 Overhead Squats, Left Arm 50 American Kettlebell Swings 21 Overhead Squats, Right Arm 50 American Kettlebell Swings 21 Turkish Get-Ups, Left Arm With a single Kettlebell...
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Todays kettlebell WOD is simple but tough. Simple as in it's one exercise with a switch swing, tough as in, you're not allowed to put the kettlebell down, when you do, it's over. Your technique needs to be up to scratch, and you need to be able to pace...
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This kettlebell WOD has three tasks, two six minute AMRAP and one 12 round task for time. The first AMRAP is chosen to also warm-up a bit better for what's to come. The second task is explosiveness, stability, flexibility and strength. The final task is a total cardio blast!     Task...
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One incredible WOD consisting of four tasks! The first task is: CrossFit Burpees 4 Min. AMRAP The second task is kettlebell combo: Alternating kneeling press 6 Min. AMRAP The third task is three sets of carefully picked exercises, four reps of each exercise: 4 Gorilla Cleans 4 Front Squats 4 Clean and Jerk The fourth and...
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Here's the workout for Sunday 8th of October 2017, it's an amazing combination of exercises, 2 AMRAP and one TASK FOR TIME.   20 MIN AMRAP 10 Clean and Strict Press 10 Clean and Jerk 10 Front Squat   16 MIN AMRAP 6 Double Kettlebell Half Snatch 6 Alternating Gorilla Clean (L+R=2) 2L...
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Lost cause? Hello fellow Crossfitters, I'm in a pickle. I've been trying to get more* Kettlebell Workouts in CrossFit, but I'm starting to get the feeling like it's somewhat of a lost cause and everyone that does CrossFit loves the barbell unconditionally, anything else is heresy. I've been posting these...
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This is by far the worlds best kettlebell combo you'll come across, it consists of two highly effective exercises, namely the squat thruster and the king of kettlebell exercises the snatch, half snatch to be exact. The combo is performed with two kettlebells. This kettlebell combo is for everyone, crossfitters,...
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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! Alternative is racked...
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This weeks Kettlebell WOD is called The Deadly SIXFOURFOUR EIGHTY. Three short AMRAPs and 1 task FOR TIME all in one session. The workout comes with a video (see above) and a free PDF to download with more details on the workout plus step by step images.
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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 first two exercises emphasize the traps,...
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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...
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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.   First two workouts heavy, third is medium, fourth and last is light to medium weight. Download...
Kettlebell workout - More, Not Lessvideo
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. Video above.   I named this full-body kettlebell workout “More, Not Less” you'll understand why in a bit,...
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The following flexibility and strength routine/flow is great to work on the hips, core, legs, ankles, knees and shoulders, I've been using it since 2010 for my BJJ Strength and Conditioning. (see video at top) Double Kettlebell Racked Get-up Racked Alternating Take-down Lunge Racked Alternating Forward Lunge Get-down and repeat   The...
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I have quite a few routines I use for my Brazilian Jiu Jitsu Strength & Conditioning and this is one of them, it's for strength, cardio, explosiveness and rotation (flexibility). 2 x handstand push-ups 6 x deadlift hip hinge style – 40, 50, 60, 70, 80% of your 1RM 6...
Kettlebell Strength + Mobility Workout
Strength and Mobility with kettlebells, one tool, several goals met. The following workout I put together to meet several goals in one, have a go at it and post below. Pick one or several kettlebells to perform the following exercises and perform 6 slow controlled reps. chest press shoulder press ...
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I designed this 15 minute full-body kettlebell fat blaster because Eric Walmsley and I been talking for a while on Facebook, he told me about his bicep tear and struggles to get back into the swing of things, he then asked me if I could design something for him....