LATEST ARTICLES

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Once in a while you need to do an insane WOD, this is it! 100 Jumping Jacks 050 Tricep Push-ups 100 Hang Clean Jerks 050 CrossFit Burpees 100 Swings 050 Squat Thrusters 450 reps in total FOR TIME!   Task one and two are easy peasy, you'll bash those out in no...
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Todays workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time. First task consists of: 8 single arm swings 6 full snatches 4 racked squats 2 strict presses (up phase) AMRAP Buy in is 10 CrossFit burpees. Time per AMRAP is as...
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This workout consists of three tasks, first one is strength, heavy deadlifts, swings, and presses. Second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and jerk, and wall ball. Third task is to work on mobility, shoulders, thoracic, hips etc.   Task One This task is about strength,...
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This WOD is for those wanting a serious challenge! Your first task is 10 minutes for endurance, break the set and none of your reps count. Rest for 4 minutes, and complete another 10 minute task, this time for speed and reps.   Here's the full workout: 10 minute of clean and...
How to score AMRAP workouts
Scoring AMRAP workouts appropriately is super important in competitive exercise. Use the following formulas when calculating your score for AMRAP workouts published on Cavemantraining, or elsewhere.   I've been programming, running, and participating in WODs for over a decade now, here's my experience on how to score them, feel free to use.   Let's...
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The HULK Test is an incredibly well designed workout, used to help release your inner beast!   The test is as following: 1 minute of strict presses with double kettlebells weighing approx. 70% of your 1RM 2 minutes of half snatch into squat with double kettlebells medium weight 5 minutes rest If...
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This is RLC, the follow up to CLC, both hardcore WODs. These two can be done in the same week, with a day or two rest in between. This one has more rounds, but has less reps than CLC (cycle long cycle). Still the same effect, cardio, resistance, cardio, resistance. If you’re...
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This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective as in it works the lower-body, upper-body, and your cardio. The workout 'SIMPLE BUT EFFECTIVE': Hang clean Reverse lunge and kneel Front press Hang clean Reverse lunge and kneel ...
This WOD will destroy you, then it will build you up, do it frequently and it will turn you into a Juggernaut. Your First Task Dead to overhead (two heavy kettlebells) x 3 CrossFit burpees x 6 Slamball over shoulder x 6 8 minutes AMRAP 4 minutes rest Your Second Task Full snatch...
Heavy kettlebell WOD
DUO BRUTUS—a brute of a heavy workout A brute of a workout that leaves you laying on the ground wondering "what just happened?". On this page: full workout, exercises, movement standards, videos, photos, downloadable PDF.   The workout consists of three tasks, your first is 4 minutes, second is 6 minutes, and your...
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Snatchery 2.0 WOD

I'm not one to boast, but several people told me that this was one of the best programmed workouts yet. But don't take anyones word, find out for yourself!   This workout has three tasks for AMRAP, and one task FOR TIME. It's called Snatchery 2.0 because you'll be doing a lot of...
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I named this one Sneaky Anna, as she was supposed to set the timer for 16, but she added an extra 4 minutes. So, now it's a 20 minute WOD, even for you.   Your First And Only Task 4 half snatches 4 burpees 4 squat deadlifts 20 MIN AMRAP   The half snatches...
A not so nice kettlebell ladder: clean, squat, and snatch Kettlebell WOD: BELL BASTARD   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!   Your first task: Using one light to medium kettlebell. 3 kettlebell...
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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...
Just spoke to a good buddy of mine who is entering a Gi BJJ comp after gaining some kilos, he asked what he could do with kettlebells to be more prepared for his upcoming match.   I asked what his weaknesses were. He said that last time his triceps completely gassed...
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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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This kettlebell challenge is simple but tough, and can also be used as a WOD. 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...