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The Man of Steel Workout
This workout is to be performed super slow, as slow as possible with the heaviest weight possible, all while maintaining good form & technique during the full range of motion. …
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Caveman Stretching Routine
The one stretching routine you should be doing that covers your whole body and gives you mobility for performance in CrossFit, Kettlebells, and Brazilian Jiu-Jitsu. One of the first things…
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Fourforty WOD
This is Fourforty WOD. 3 tasks, 2 AMRAP, and 1 FOR TIME. Complete and post online. A video of the workout can be unlocked further below. Your First Task…
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Colossus WOD—turn yourself into a steel machine
Colossus WOD is simple, but don’t confuse that with easy. This WODs main component is the UKC (Ultimate Kettlebell Combo). Turn yourself into a steel machine 6…
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RLC—the follow up to CLC—a Hardcore WOD
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…
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CLC—a hardcore workout
This is CLC, Cycle Long Cycle. If you’re new to the kettlebell world, Long Cycle (LC) is clean and jerk. In our case we’re also adding some cycling, the Assault…
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SIMPLE BUT EFFECTIVE—a kettlebell workout
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…
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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 anyone’s word, find out for yourself! This…
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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. Your first task is with a…
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BELL BASTARD: A Not So Nice Kettlebell Ladder
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…
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WOD Barbell + Kettlebell + Calisthenics: DOSMIO
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…
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Kettlebell WOD ‘LASSUS’
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…
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Kettlebell Workout NEMESIS
One workout with specific parts that focus on strength, isometrics, power, flexibility, plyometrics, cardio and more. Weight: First two workouts heavy, third is medium, fourth and last is light…
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The Basics—Beginner Kettlebell Workout
This is a basic kettlebell workout that includes 3 of the best exercises for beginners. Goblet Squat Single Arm Swing (both sides) Front Press (both sides) You perform 5 reps…
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WOD: HSPU Jerk and Snatch
If you’re looking for a “laying on the floor dying in a puddle of sweat and feeling great” type of WOD, this is it! Warm-up EMOM 1 to 2 minutes…
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Full-body Kettlebell Workout One Four Six WOD—amazingfreakin workout
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…
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The Galley Slave WOD
This core workout consists of several tasks FOR TIME. Start with 100 jumping jacks, then perform 12 rounds of 3 exercises for 3 reps, they are: 3 x front squat…
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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.
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