Kettlebell Workouts and Kettlebell Routines

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…

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…

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…

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…

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…

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…

So simple but so grueling and awesome!   50 hang cleans 50 single arm swings 50 half snatches Repeat 3 times FOR TIME   Switch at will but the switch…

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,…

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…

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…

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…

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…

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…

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…

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…

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.…

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…

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,…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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.  …

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…

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…

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…

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…

As the name implies, it’s a simple kettlebell cardio workout with just 5 exercises and easy-to-remember rep counts. I know you want this quick, so here it is: 10 x…

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.…

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…

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…

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…

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…

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 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…

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…

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…

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…

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…

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…

  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…

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…

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…

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…

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…

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,…

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,…

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…

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…

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…

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…

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…

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…

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…

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…

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,…

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…

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…

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…

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…

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…

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,…

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…

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…

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…

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…

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…

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.…

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…

  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…

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…

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…

This week’s 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)…

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…

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…

One workout with specific parts that focus on strength, isometrics, power, flexibility, plyometrics, cardio, and more.   Weight: First two workouts heavy, the third is medium, the fourth and the…

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…

There are a lot of things to think about when you want to perform at your best for BJJ or MMA, Explosiveness and Cardio are two of them, in fact,…

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…

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…

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.…

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…

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…

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…

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…

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…

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.

This awesome biceps and triceps workout Brachium Superius includes the best of the best tools to give your upper arms that amazing pump you’re looking for. There is barbell, kettlebell, trx, dipping bar and pull-up bar work involved. Holding your protein shake after this workout is even going to be an effort.

This awesome Caveman Strength workout comes with a warm-up/mobility routine and consists of 3 exercises, deadlift, swing and turkish getup.

5 repetitions, 3 exercises, five awesome rounds FOR TIME! Do this WOD and post your results below or on our Facebook.   5 Barbell Power Snatches 5 Dead to Overhead…

This is the MADBUNNY Caveman WOD, I named it so, because some think we’re crazy for working out on Easter. To me, when it’s a workout day, it’s a workout…

I’m so excited about putting this kettlebell WOD up, you’ll understand what I’m talking about once you complete this. This is currently on the top of my favorites.    …

This is an awesome full-body workout to be performed with two kettlebells. You decide your weight. But I’d suggest about 50% of your 1RM kettlebell strict press, if you strict…

These three kettlebell workouts have been specifically designed for use in the Kettlebell Swing and Snatch Efficiency in CrossFit Workshop, but they can just as easily be used outside of the workshop. The workouts are awesome and to be performed one after the other, with up to one or two minutes rest in between!

This is currently one of my favourite kettlebell combo’s, I used it last week in one of our Caveman WODs. Because the exercise should be done with good form (shouldn’t…

Today you’re getting access to an awesome strength workout we do. It’s a team based workout, so it’s even more fun, it’s what we call the ‘Caveman Buddy’ system. It…

On the opposite you can do LIIT which stands for LOW Intensity Interval Training, which I personally think deserves to have the word TRAINING in it more than HIIT does, HIIT should be HIIW, and if you read my article “Are you working out or training?” then you know what I’m saying. Focus on the movement.

Caveman Interval Mobility WOD You know how most people don’t like spending the time working on their range of motion, or working on improving their flexibility, but we all know…

There are many ways to structure a workout of the day, but here’s what we consider the most optimal structure for any type of workout, but especially CrossFit WODs. Warm-up…

Terrance Ndlovu is an East London based Level 3 qualified Personal Trainer and RKC certified kettlebell instructor. Terrance submitted a workout to Cavemantraining which consists of 50 reps per round, performed…

This beach bodyweight workout/training session is put together to challenge the whole body, the workout consists of 5 exercises which are performed for 3 reps each, for 30 minutes AMRAP. But just…

When you’re Training, you’re getting specific. This means you’re training a specific exercise or group of exercises—either under the guidance of a trainer or yourself—with the specific aim of getting better at it. The goal of the training can be improving technique, getting more reps or using more weight, but Training is all about having a predetermined goal and a predetermined way to get there.

The Cavemantraining Lemur Workout is a mix between bodyweight and kettlebell exercises involving cardio, strength and power. Each exercise is performed for 10 reps, the snatch which is unilateral will…

I chose the name Golden Eagle for this workout as the Golden Eagle is a swift-flying, majestic bird, and so is this workout. You’ll need a barbell and one kettlebell…

5 x Swing Flip 5 x Jerk and Reverse Lunge L 5 x Jerk and Reverse Lunge R 5 x Around the Legs L 5 x Around the Legs R…

It might not look like it, but this workout taxes the core muscles tremendously, from every angle! The workout consists of 4 exercises all which are to be performed slow…

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…

This kettlebell workout I named ‘Valentina’ it’s 40 minutes and includes the warm-up. The warm-up is 50 jumping jacks, 25 squats and 25 pancake burpees, you only do that once,…

I’m not the kind that likes to exaggerate, so when I say that this is a ‘killer leg workout’, you can be guaranteed that this is a killer leg workout,…

Here’s a little smoker that will get the heart pumping, a short six minute kettlebell workout which I like to do with a heavy weight, I use 30kg, you should do…

EMOM: every minute on the minute. Or as we’ve been calling it for years – Caveman Strength Click to skip to video Click to skip to PDF download Slow controlled…

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,…

This workout has a few things in store for you on almost every level cardio explosiveness strength grinding flexibility There’s only 4 exercises, but they’re a choice of the best…

I loved this super heavy kettlebell session with all my favourite kettlebell exercises. I call it Pesado ‘Paola’ and it involves the following exercises, by the way, you start your…

This awesome WOD consists of: 5 double kettlebell snatches 40 double-arm swings 2/2 front squats Use a medium weight for the snatches and a heavy weight for the swings. TWELVE…

This is an advanced workout, definitely not one to attempt if you’re new to kettlebell training or not familiar with these exercises.   The workout consists of: Dead clean Conventional…

This workout—although not as complex as some of the others— really took it out of me, in particular the combination of the Conventional Jerk and Overhead Reverse Lunge! This workout…

Both myself and Anna completed this crazy workout which ends up being 500 double arm kettlebell swings, 500 snatches and 500 double unders. We did this workout quite a while…

This is a great WOD on it’s own, but also perfect to include if you need to get some swings in for your #28daykettlebellswingchallenge, the workout consists of: 2 squat…

I designed this kettlebell workout to get some swings in during the #28daykettlebellswingchallenge disguised as a WOD, because sometimes the brain wants something too. Even if you don’t enter the…

Beware: this is a serious workout combined with a controversial article! If you want to shape your deltoids into nicely cut and rounded shapes, this is your go-to workout. This…

If you’re training with Kettlebells you should know how to swing efficiently, and what better way to prove you can swing efficiently? Do five hundred swings with a medium to…

Bodyweight workout that works the full body, especially the abs. To be performed slow and controlled apart from the burpees. Chest push-up Tricep push-up X-mountain 2 x U crunch 2…

Use 2 medium weights for this workout! It’s a short workout so you can go a little harder, leave nothing in the tank. If done correctly, this workout will leave…

This is an awesome workout to work on your technique and keep it nice and slow, it features some very advanced moves, especially the Turkish Get-up Squat Style. Buy your…

WORKOUT: DELTSFELT This workout hits your deltoids from six different angles at the front, side and rear, the core and lower-body aren’t neglected either. If you’re looking to create these awesome…

This awesome workout targets the whole body, is performed with an Olympic Barbell and two Kettlebells. The exercises hit your upper back, trapezius, rhomboids and deltoids, lets not forget the…

Not only do you need to clean your Kettlebells, but you’ll be cleaning yourself up after this short but intense workout. Check my time and load for this workout in…

This workout is as Pavel would say ‘a smoker!’. Like every workout I create, I performed this one myself, check the comments for my time and load. Access to download…

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…

Download the Caveman Circuit program CT201100826 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. This is a circuit for intermediate…

Download the Caveman Circuit program CT201100828 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. This 10-station circuit is a great…

Download the Caveman Circuit program CT201100830 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. This nine station workout is heavily…

Download the Caveman Circuit program CT201100835 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. This 30 minute circuit program will…

Download the Caveman Circuit program CT201200846 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. This workout is appropriate for beginners…

Download the Caveman Circuit program CT201200849 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. This workout has been designed for…

Download the Caveman Circuit program CT201200851 as a PDF for free below. In this 27 to 30-minute long circuit program, you will perform a significant number of repetitions that target…

Download the Caveman Circuit program CT201200858 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. This effective workout is a great…

Download the Caveman Circuit program CT201200860 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more. Get ready to work – and…

Download the Caveman Circuit program CT201200862  as a PDF for free below. Get ready for an intermediate workout that will challenge all aspects of your fitness, then the Cavemantraining “All-Rounder”…

Perform each exercise for the number of minutes indicated, then rest, and move on to the next exercise, all up this kettlebell workout takes 38 minutes.   Skill Level Intermediate…

A full-body workout that includes explosive, ballistic and grinding exercises that challenge your strength, flexibility, cardio, and endurance. Videos at the bottom of the page. Buy your kettlebell shirts here.…

Unlike many of our kettlebell workouts, this is a bodyweight workout that hits the full body. Everything to be performed strict, no kipping pull-ups or half push-ups. No need for…