If you’re looking for a kettlebell strength 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. The workout involves the following kettlebell strength exercises: double kettlebell strict press double kettlebell front squat double kettlebell bent over dead row …

THE BIG FOUR: Kettlebell Strength Workout Read More »

First published in early 2019 and updated in late 2021. So simple but so grueling and awesome!   50 kettlebell hang cleans 50 kettlebell single-arm swings 50 kettlebell half snatches Repeat 3 times FOR TIME   This free follow-along kettlebell workout has the following videos: Introduction video (viewed in the header) Warm-up technique video (unlocked below) …

Quicksilver Kettlebell Cardio Workout Read More »

EINAR—One Who Fights Alone This is a workout where I combine the kettlebell, dumbbell, and bar in one workout. Let’s dive straight into the workout.   Task 1 Male Rx 20kg/44lbs kettlebell  Female Rx 16kg/35.2lbs kettlebell 5 x Single-Arm Hip Hinge Swing (each side) 4 x CrossFit Burpee 2 x Strict Pull-Up 1 x Positive …

EINAR — A Workout With Kettlebell, Dumbell, and Bar (pull-up) Read More »

Rx weight 95lbs for male and 65lbs for female. MAX E2MOM Meaning, go for max rounds possible with a 30lbs/20lbs weight increase at the 30-minute mark. A round is every two minutes on the timer. The MAXE2MOM barbell complex: Deadlift Clean Squat Jerk Hang power clean Jerk Alternating racked reverse lunge Repeat once more all …

MAXE2MOM CrossFit Barbell Complex Read More »

This kettlebell combo has been named MBG after one of our Caveman Inner Circle members, Matthew Brandon Garner. The combo is a dead swing into triceps push-up. Although it can be performed with lightweight and a slower push-up, this combination is more suited to be performed with heavy weight and explosive. A great kettlebell combo …

MBG Kettlebell Combo Read More »

Exercise A Jump rope Exercise B CrossFit burpees   20 x A 8 x B 40 x A 8 x B 60 x A 8 x B Continue till you’re at 200, i.e. the last set is 200 x A 8 x B Then finish with 100 Gorilla cleans. FOR TIME   Gorilla cleans are …

WOD JEAN DOE—An intense workout Read More »

A kettlebell cardio workout to be performed with two kettlebells of lightweight. The complex consists of: Dead swing clean Squat Alternating press Half snatch Return to dead   Two ways you can perform this kettlebell workout. 12 minutes EMOM 3 reps of the combo 5 minutes AMRAP 1-minute rest and repeat 4 times   BURN …

Kettlebell Cardio Workout POWER COMPLEX Read More »

This workout will destroy you, only to build you up. It ticks all the right boxes, explosive, high intensity, grind, strength, endurance, etc.   10 minutes AMQRAP of: 4 kettlebell dead snatches 1 reverse TGU Followed by: 10/10 TGU 100 half snatches   The full workout takes anywhere from 20 to 30 minutes to complete …

Kettlebell Workout RAMPAGE Read More »

This workout is put together and demonstrated by our female trainer Anna Junghans but of course males can do the workout too! The workout is as follows and is performed with one light to medium kettlebell. 1 minute of double-arm kettlebell swings 1 minute of squat dead lift 30 seconds around the body 30 seconds …

8 Minute Kettlebell Workout for Females Read More »

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 …

Iron Man Kettlebell Workout Read More »

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. The whole workout should take about 18 to 25 minutes. Rx is 2 x 16kg/35lbs for …

Kettlebell Workout Nova Read More »

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.   The Perfect Kettlebell Workout …

Kettlebell Workout Procerus Fortis 14 Read More »

You need two kettlebells for this workout. I used 2 x 16kg/25lbs.   You need to be able to: Dead swing Half snatch Work with two kettlebells   Total workout time: 8 minutes. 40 rounds. Every 12 seconds you perform one repetition. The first 10 rounds you add an additional half snatch. In other words: …

Kettlebell Interval Workout MORTUUS GEMINUS 50 Read More »

MMA is of one the fastest growing sports this world has seen. Many people from all walks of life have gained an intense interest in starting to train. It could be an intimidating prospect for one to jump into the ring of a completely new world. If you are one of these people looking to …

MMA Training Tips for Beginners Read More »

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. This kettlebell workout is a full body workout that has four tasks: 4 minutes of alternating kettlebell swings AMRAP 2 minutes rest 4 minutes of kettlebell strict press AMRAP (switch …

4 in 1 Kettlebell Workout—kettlebell workout full body Read More »

This is a kettlebell snatch workout, it’s a killer workout! Snatches and runs for three AMRAP and then a FOR TIME task. I programmed adequate rest with a rep scheme that allows you to go all out for the duration of the tasks. The tasks are: 4/4 hang snatch 50m run 6m AMRAP 3 min …

Kettlebell Snatch Workout Read More »

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’ …

RKC Monster Workout Read More »

This workout is all to be performed slow and grinding. 2 rounds with one kettlebell and the last two rounds with two kettlebells. Beginners should perform the workout without weight.   The video includes a warm-up, no special effects or titles, just the warm-up and workout. You could use it to work out at the …

The Grinding Warrior Workout Read More »

This kettlebell cardio workout is an absolute killer. If you like the gasping for air workouts, this is it.   You buy-in with 100 calories on the assault bike, 80 for females. Then you proceed with 12 rounds of: 4 snatch into overhead reverse lunge 4 push ups ‘any’ 8 calories on the assault bike …

Killer. Killa. Workout Read More »

This is what I baptized the World's Best Kettlebell Combo. It's an absolute killer! The combo consists of a half swing snatch and squat thruster. You're hip hinging, snatching, squatting, and thrusting. It gets pretty explosive and is extremely taxing on the system.   It's simple though, take on the challenge and perform 100 FOR …

Kettlebell Workouts and Kettlebell Routines Read More »

You'll love this kettlebell workout! You need a Concept2 rower and 2 kettlebells. If you don't have a rower, you can replace the 100 cal rows with 100 kettlebell swings (it's actually easier, so, do 150 if your swing is good).   100 cals on the rower 50 burpee squat dead lifts 50 bent-over rows …

Kettlebell Workouts and Kettlebell Routines Read More »

The workout is short, just 12 minutes AMRAP, that's all you need to walk away feeling like you accomplished something today. Start with a full body warm-up. Perform some light barbell cleans, kettlebell jerks, and kettlebell swings. Find about 60% to 70% of your 1RM on the barbell and kettlebell. Or use the following Rx …

Kettlebell Workouts and Kettlebell Routines Read More »

This is an intermediate kettlebell workout using 1 kettlebell. 3 x squat dead lift L 3 x squat dead lift R Transition: Dead clean the other kettlebell 3 x strict presses L Transition: Swing switch 3 x strict presses R Transition: Single arm drop to dead in position for dead swing 4 x dead swing …

World Kettlebell Video 3 Intermediate Read More »

A beginner kettlebell workout with 1 kettlebell. A full instructional video can be found below. Transition: Deadlift to a neutral stance 6 x hang lift (double-arm squat style) Transition: Double-arm dead clean 3 x presses L Transition: Double hand switch and clean 3 x presses R Transition: Double-arm backswing drop to dead in position for …

Kettlebell Workouts and Kettlebell Routines Read More »

This is an advanced kettlebell workout with 2 kettlebells. Transition: Dead clean and press one kettlebell 3 x Overhead deadlift L Transition: Drop 1kb to dead and dead clean to press the other 3 x Overhead deadlift R Transition: 1 kb hang clean to bring both in racking 6 x alternating presses Transition: Drop both …

Kettlebell Workouts and Kettlebell Routines Read More »

This workout is short, or rather, the tasks are short and have few reps, but the weights are heavy, hence the reason I kept the reps low. This is two rounds of short fast bursts of explosiveness. Finishing with pure strength, strict pull-ups, and triceps push-ups. All FOR TIME. 6 CrossFit burpees 4 double kettlebell …

Kettlebell Workouts and Kettlebell Routines Read More »

This workout has four tasks with some rest in between each. First task: 5 jump burpees 5 full snatches on each side 5-minute AMRAP 2-minute rest Rx weight: Male 1 x 16kg / 35.2lbs Female: 1 x 12kg / 26.4   Second task: 5 dead swing clean into squat 5 chest push-ups 5-minute AMRAP 2-minute …

Kettlebell Workouts and Kettlebell Routines Read More »

This is one of the best back workouts you can do at home. You can do it with one kettlebell, or up to three if you have them. Awesome strength workout for the back.

This workout focusses on the deltoids/shoulders and triceps. Your workout should start with a good shoulder warm-up, if you have a mace, you should use it for some swings mixed with other bodyweight exercises. Once you’re nice and warm, start your workout with the drop set of kettlebell strict shoulder presses. Take your time with …

Kettlebell Drop Set Shoulder Workout Read More »

Look, I could not stand to use another name like Workout From Hell 96, Torture Workout 96, or Killer Workout 96, so I went the complete opposite way, and the first thing that came to mind when thinking about this workout was roses and babies. Behold, I present to you... Roses and Babies 96 FOR …

Kettlebell Workouts and Kettlebell Routines Read More »

Number one of the World Kettlebell Video was a huge success! Over 30 people from across the world participated, you can see the results in the three videos below.         ARE YOU READY FOR NUMBER TWO!? The second world kettlebell video workout is the Gorilla Blackback workout and has been designed as …

Kettlebell Workouts and Kettlebell Routines Read More »

For those that have been following Cavemantraining for a while, they know the Silverback Workout which was designed in 2016 and redone in 2018. A 20-minute AMRAP with low reps and medium weight. This is the new workout, which features exercises like Gorilla Rows and Gorilla Curls. Let's get stuck into it.   The Kettlebell Workout: …

Kettlebell Workouts and Kettlebell Routines Read More »

This is KRONOS. Kronos works the shoulders, thoracic, and legs. One kettlebell required.   FIRST PART Bent-over dead row Bent-over dead row and rotate Deadlift (hip hinge) Perform the sequence 5 times on one side. Performed on both sides equals one round. Complete 8 rounds in total.   SECOND PART Clean Spiral press Perform the kettlebell …

Kronos Workout Shoulders Core And Legs Read More »

This is a kick-ass lower body kettlebell workout that's not for the faint of heart. First, let me start by saying that the overhead reverse lunge is not a beginners move, especially with 100 reps to complete. So, make sure you're up to this task before attempting it. I kept it super simple for this …

Kettlebell Workouts and Kettlebell Routines Read More »

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.

Another kettlebell workout along the lines of simple and quick. Simple as in its only four exercises and 3 reps per exercise, working only for 12 minutes. But advanced as in the movements and transitions. You can easily do this workout on its own or you can include it in your WODs as a task …

Kettlebell Workouts and Kettlebell Routines Read More »

As the name implies, it’s a simple kettlebell cardio workout with just 5 kettlebell exercises and easy-to-remember rep counts. I know you want this quick, so here it is: 10 x kettlebell swing 5 x racked squat (10 in total by performing a set on each side) 5 x overhead press (10 in total by …

Simple Kettlebell Cardio Workout Read More »

Here on Cavemantraining we’re big on functional fitness workouts. Workouts that include compound exercises, multi-joint movements, those that prepare you for daily tasks at work, in sport, or at home. Below is a list of our most popular functional fitness workouts that challenge the core muscles and use various muscles in the upper and lower …

10 Functional Fitness Workouts Read More »

5 x around the body (L) 5 x around the body (R) 5 x overhead press 5 x front squat 5 x Russian swing 4 x single arm overhead press (L) 4 x single arm overhead press (R) 10 rounds After performing around the body left and right you catch the bell into one hand …

ZATANNA—A Full-body Kettlebell Complex Read More »

This is an EMOM workout, every minute on the minute you start your task. Works like this: First minute complete: 4 x squat dead curl and press 4 single arm swings 4 x full snatches rest for the remainder of the minute (if any) Second minute: hold a static side plank for 30 seconds rest for …

Armory Workout—Turn Yourself Into a Lethal Weapon Read More »

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 …

Kettlebell Workout For Females: Bums And Tums Read More »

I designed this 20-minute WOD in 2016 with low reps, medium weight, and a short time frame so that you can complete this workout going from one exercise into the next without overloading any of the muscle groups too much. It’s a nice quick and easy workout to get in on those days you don’t …

Caveman Kettlebells Silverback Workout Read More »

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.   This is The Man of Steel Workout   The workout is as follows: Combo 1 Dead swing clean Squat Press Combo to be performed on …

The Man of Steel Workout Read More »

This is the barbell version of our online kettlebell competition Spartan Warrior. Start in the racked position Start your timer Lower the barbell into a hang Clean immediately Jerk Keep the barbell overhead and arms locked out Perform a reverse lunge Knee touches the ground gently Come back up The barbell should still be overhead …

Spartan Warrior for Crossfitters Read More »

This awesome workout is named after the mountain we’ll be doing a lot of our training on this year. It’s the highest mountain in Spain (mainland). The workout is as follows: 3 front squats 3 single arm swings 3 swing high pulls 3 full snatches Performed on the left side, repeat on the right, that …

Workout Mulhacén Read More »

Low reps. Light barbell just to work on technique. Go heavy with the kettlebell. Seek about 80 to 90% of your max. 4 hip hinge deadlifts (not squat style) 4 power cleans 4 single arm swings (aim for chest height) left 4 single arm swings (aim for chest height) right 4 jerks left 4 jerks …

Kettlebell Workouts and Kettlebell Routines Read More »

If you could only do four exercises for the upper-body, then this would be the best upper-body workout. This workout hits the front and rear delts, the lats and upper trapezius. All super important muscles for good upper-body strength.   4 Upper-body Exercises Shoulder press Bent-over dead row Pull-up Shrug   Targets: Anterior delt Posterior …

The Best Upper-body Workout Read More »

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 4 squats 4 crossfit burpees 4 dead clean and press left 4 dead clean and press right 8 minutes AMRAP 2 minutes rest   Your …

Fourforty WOD Read More »

Five Unbroken requires one kettlebell, nice and heavy, but just right so you can complete the full five minutes of all 4 tasks. The rules are: One kettlebell for all four tasks (choose wisely) Unbroken or none of the reps for that tasks count Unbroken means you can’t put the kettlebell down Form and technique …

FIVE UNBROKEN—an endurance workout Read More »

  5 minutes of half snatch Unlimited switches Unbroken 2 minutes rest 2 x kettlebell combo: clean & jerk, hang clean and press 4 x crossfit burpees 8 minutes AMRAP 3 minutes rest Racked reverse lunges 6 minutes AMRAP

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 minutes of UKC AMRAP 4 minutes of 50 bent-over rows 6 minutes of UKC AMRAP 4 minutes of 40 bent-over rows 6 minutes of UKC …

Colossus WOD—turn yourself into a steel machine Read More »

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! Download Rx weights, movements standards, and more info on the workout further below.   Task one and …

Drax The Chipper—AIW (another insane WOD) Read More »

Today’s workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time. The 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 follows: …

WOD CT 20.2 One AMRAP + One FOR TIME Read More »

This workout consists of three tasks, first one is for strength, heavy deadlifts, swings, and presses. The second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and jerk, and wall ball. The third task is to work on mobility, shoulders, thoracic, hips etc.   Task One This task is about strength, you’ll …

WOD CT10.4—With Heavy Deadlifts Read More »

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 jerk with one kettlebell …

WOD CT10.2—a serious challenge Read More »

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 and share.   …

How to score AMRAP workouts Read More »

To tell you the truth, I expected no less. I posted, and it stirred the pot. A while ago I started doing overhead squat deadlifts, and they’re awesome, today I wanted to share it with the CrossFit community, and it received a whole lot of funny meme’s (always enjoy a good meme battle), but also …

WOD Featuring The Overhead Deadlift: Controversial Read More »

The HULK Test is an incredibly well-designed kettlebell workout/test. Complete it to release your inner beast!   The test is as follows: 1 minute of strict presses with double kettlebells weighing approx. 70% of your 1RM 2 minutes of half snatch into a squat with double kettlebells of medium weight 5 minutes rest If you’re …

The HULK Test—Can you smash it? Read More »

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 fewer reps than CLC (cycle long cycle). Still the same effect, cardio, resistance, cardio, resistance. If you’re new to the kettlebell …

RLC—the follow up to CLC—a Hardcore WOD Read More »

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 Side press Hang clean Reverse …

SIMPLE BUT EFFECTIVE—a kettlebell workout Read More »

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 (one heavy …

The Juggernaut WOD—mercilessly destructive and unstoppable Read More »

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 final task …

Heavy Kettlebell Workout Read More »

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 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 snatches, double and …

Snatchery 2.0 WOD Read More »

This kettlebell workout is unlike others posted, it’s a workout everyone needs to incorporate at least once a week. I’m talking MMA fighters, BJJ fighters, kettlebell enthusiasts, crossfitters, and fitness enthusiasts. Especially crossfitters! Why did I say especially crossfitters? In kettlebell training, MMA, and BJJ there is already rotation included, whether you get mangled by …

Thorax Workout—Injury Proof Yourself Read More »

I named this intense cardio workout 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 target …

Sneaky Anna—Intense WOD Read More »

Last day of the year, so it had to be special. Embrace the suck, deal with it! This workout is probably insane to most. You gotta be a special type of loco to want to work out at an intense pace for over 60 minutes! Here comes the pain: Your First Task 3 burpees 6 …

365 Embrace The Suck! Read More »

Can you complete any of these 3 killer kettlebell workouts? Check it out, choose one, complete it, and post below. Run towards your fears ….face fear fast. Robin Sharma

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 heavy kettlebell, unilateral work, you’ll be switching from side to side. Your second task is again unilateral work with a heavy kettlebell, bringing the weight …

Heavy WOD: DUO BRUTUS—a brute of a workout Read More »

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 …

BELL BASTARD: A Not So Nice Kettlebell Ladder Read More »

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. Working out is …

WOD Barbell + Kettlebell + Calisthenics: DOSMIO Read More »

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 out. Thats got something …

Gi BJJ Comp Training Read More »

This unilateral strength workout with a heavy kettlebell 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 presses left 8 bent …

Unilateral Strength Workout With Kettlebells Read More »

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 strength Improve …

Kettlebell Workout HPMAXJERK1.0 Read More »

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 32kg, 70 pounds, 2 pood. As …

WOD Arnie Version II Read More »

This kettlebell challenge is simple but tough, and can also be used as a WOD. Simple as in its 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 …

Kettlebell Challenge: 30 Min. Alt. Half Snatch Marathon Read More »

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 1 Single Arm Kettlebell Swings …

Kettlebell WOD — TWOFOURSIX Read More »

One incredible kettlebell WOD consisting of four tasks! The first task is: CrossFit Burpees 4 Min. AMRAP   The second task is a 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 …

KETTLEBELL WOD SANGRE 1.4 Read More »

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 / 2R …

NOTDONEYET2.0 Kettlebell WOD for Those Who Like Punishment Read More »

  FILTHY FIFTY WOD The WOD consists out of the following four tasks, complete all FOR TIME: 50 Overhead Reverse Lunges (alternating) 1=1 50 Kettlebell Crush Push-ups 50 Alternating Hang Cleans L+R = 1 50 Worlds Best Kettlebell Combo The video above also contains some stretching, of course, you should always spend some time on …

Filthy Fifty Kettlebell WOD Read More »

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, kettlebell enthusiasts, bjj practitioners, mma …

Worlds Best Kettlebell Combo Read More »

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! The alternative is racked deadlift. …

ADVANCED KETTLEBELL WOD: MUK SIXSIX 300 Read More »