Kettlebell Conditioning Workouts

Introduction

  • Intro to Home and Travel Kettlebell WODs

Kettle WODs

Warren

Type

AMRAP in 20 minutes

WOD

4 Double Kettlebell Half Snatches
4 Burpees
4 Double Kettlebell Deadlifts

Maryellen

Type

FOR TIME

WOD

21-15-9 KB Goblet Squat
21-15-9 KB SDHP

Lorene

Type

FOR TIME

WOD

20 HSPU
30 KB Swings
40 Burpees

Anna

Type

FOR TIME

WOD

60-40-20 KB SDHP
30-20-10 KB Sit Ups

Raven

Type

FOR TIME

WOD

3 RFT
8 KB Pistols
12 KB Goblet Squats
16 Front R. KB Lunges

Annalisa

Type

AMRAP

WOD

6 Min AMRAP
6 KB Thrusters
12 KB Swings

Fe

Type

FOR TIME

WOD

50 Burpees
100 KB Swings
200 Push Ups
300 Air Squat
50 Burpees

Ricki

Type

AMRAP

WOD

20 Min AMRAP
10 Air Squat
10 Pistols
15 KB Swings
Tabata 8x 20s ON/10s OFF
KB Goblet Squats

Stephaine

Type

FOR TIME

WOD

4 Min Burpees
1 Min Rest
3 Min KB Swings
1 Min Rest
2 Min KB Goblet Squats

Jeff

Type

AMRAP

WOD

1. Min 1 KB Swings
2. Min 2 KB Swings …
X. Min X KB Swings

Branda

Type

FOR TIME

WOD

20 KB SDHP
20 Burpees
10+10 KB OHS
20 Burpees
20 KB SDHP

Goldie

Type

FOR TIME

WOD

400 Front R. KB Lunges

Marisol

Type

AMRAP

WOD

8 Min AMRAP
4 HSPU
8 KB Swings
12 KB Sit Ups

Lashunda

Type

FOR TIME

WOD

75 KB Swings
75 KB Goblet Squats
75 KB Snatches

Bret

Type

FOR TIME

WOD

FT 21-18-15-12-9-6-3
KB Thrusters
KB Facing Burpees
Tabata 8x 20s ON/10s
OFF KB Swings

Zenaida

Type

FOR TIME

WOD

150 KB Swings

Cherelle

Type

AMRAP

WOD

1. Min 1 KB Snatches
2. Min 2 KB Snatches
… X. Min X KB Snatches

Duncan

Type

FOR TIME

WOD

20 KB Pistols
40 KB Sit Ups
60 KB Swings

Williams

Type

FOR TIME

WOD

50 Burpees
100 KB Snatches
50 Burpees

Edwardo

Type

AMRAP

WOD

20 Min AMRAP
100 Sit Ups
75 KB SDHP
50 OverH. KB Lunges

Marylyn

Type

AMRAP

WOD

26 Min AMRAP
10 HSPU
15 KB Swings
20 Pistols

Mirna

Type

10-9-8-7-6-5-4-3-2-1 Reps For Time

WOD

Burpees
Kettlebell Thrusters
Burpees
Kettlebell Sumo Deadlift High-Pulls
Burpees
Kettlebell Swings

Earl

Type

FOR TIME

WOD

5 RFT
20 KB Sit Ups
20 KB SDHP

Ted

Type

FOR TIME

WOD

75 KB Swings
75 Burpees
75 KB Swings

Eustolia

Type

FOR TIME

WOD

50x 1 KB Swing +
1 KB SDHP +
1 KB Goblet Squat +
1 KB Thruster

Apryl

Type

FOR TIME

WOD

104 KB Goblet Squats
52 KB Swings

Johanne

Type

AMRAP

WOD

35 Min AMRAP
40 Air Squats
35 KB SDHP
30 Push Up

Elva

Type

FOR TIME

WOD

100 KB Swings
100 KB Goblet Squats
100 KB Snatches

Gregg

Type

FOR TIME

WOD

10 RFT
15 Push Ups
15 KB Swings
15 Air Squats

Mozell

Type

For time

WOD

100 Kettlebell Swings
2 Burpees at the top of each minute

Note

Perform the burpees at the beginning each minute, starting at 0:00, until all kettlebell swings are completed.

This is a quick WOD!

If you want to make it a little harder and longer here are a few tips:

  • 1. Go from 2 to 5 burpees on the top of the minute.
  • 2. Use American swings rather than Russian swings.
  • 3. Go from 100 to 200 swings.

Terica

Type

FOR TIME

WOD

4 RFT
15 Burpees
25 KB SDHP

Darren

Type

FOR TIME

WOD

20 Burpees
40 KB Snatches
60 Push Ups
40 KB Snatches
20 Burpees For Reps
7x Max Set of KB Swings
Rest 3 min between sets

Alba

Type

FOR TIME

WOD

45-30-15 KB Swings
45-30-15 Air Squats

Jonelle

Type

FOR TIME

WOD

5 RFT
20 Burpees
20 KB Swings

Roxana

Type

FOR TIME

WOD

3 RFT
100 Lunges
50 KB Swings

Hsiu

Type

AMRAP

WOD

15 Min AMRAP
20 HSPU
30 KB Swings

Janelle

Type

AMRAP

WOD

AMRAP in 20 minutes
4 Double Kettlebell Half Snatches (2×16/12 kg)
4 Burpees
4 Double Kettlebell Deadlifts (2×16/12 kg) (between the feet)

Note

Nurpees (or no-push-up burpees) are burpees without the push-up. In this workout neither a jump nor an overhead clap is required, either. Merely drop to plank, pop the hips up and jump the feet back to the hands and stand back up fully for one repetition. For the deadlifts, both kettlebells must start and end on the ground between the athlete’s feet.

Andera

Type

FOR TIME

WOD

150 KB Swings
125 Push Ups
100 OverH. KB Lunges

Lanelle

Type

AMRAP

WOD

7 Min AMRAP
2-4-6-8-… KB Swings
5 Burpees

Lajuana

Type

FOR TIME

WOD

5 RFT
15 KB Swings
15 HSPU

Brandie

Type

FOR TIME

WOD

6 Russian Kettlebell Swings (70/53 lb)
49 meter Farmer’s Carry (70/53 lb)
12 Alternating Single-Arm Kettlebell Swings (70/53 lb)
49 meter Farmer’s Carry (70/53 lb)
20 American Kettlebell Swings (70/53 lb)
49 meter Farmer’s Carry (70/53 lb)
8 Left-Arm Kettlebell Swings (70/53 lb)
8 Right-Arm Kettlebell Swings (70/53 lb)
49 meter Farmer’s Carry (70/53 lb)
49 Russian Kettlebell Swings (70/53 lb)
49 meter Farmer’s Carry (70/53 lb)

Note

Complete the swing and carry chipper as quickly as possible. Kettlebells should be AHAP [as heavy as possible].

Score is the time on the clock when the last set of the Farmer’s Carry is completed. Tips and Strategy Select a load that challenges but allows you to transition with minimal rest. Take big steps. Breathe consistently. Especially during the swings. Intended Stimulus Conditioning, as well as a grip strength challenge. Loads should be AHAP [as heavy as possible] Scaling Intermediate: Scale weight of the kettlebells to 53/35 lb. Beginner: Select a kettlebell that you can perform American kettlebell swings well and with confidence.

Dione

Type

FOR TIME

WOD

20-18-16-14-12-10-8-6-4-2 Reps For Time of: Burpees American Kettlebell Swings (24/16 kg)

Angelica

Type

FOR TIME

WOD

400 meter Run
23 Push-Ups
53 Goblet Squats (53/35 lb)
400 meter Run
23 Push-Ups
53 Kettlebell Swings (53/35 lb)
400 meter Run

Alonzo

Type

FOR TIME

WOD

400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
400 meter Run

Amparo

Type

FOR TIME

WOD

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees 30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Note

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner For Time:

40 Air Squats
5 Burpees
30 Sit-Ups
5 Burpees
20 Lunges (alternating legs)
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
10 meter Bear Crawl
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
20 Lunges (alternating legs)
5 Burpees
30 Sit-Ups
5 Burpees
40 Air Squats

Walton

Type

FOR TIME

WOD

300 Russian Kettlebell Swings (24/16 kg)

Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc. (Stop adding Burpees once you get less than 30 seconds left for your Swings)

Note

With a running clock, start by performing as many Russian Kettlebell Swings as possible from 0:00-1:00. At the 1-minute mark, perform 1 Burpee. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed. Score is the time on the clock when the 300th Russian Kettlebell Swing is completed. Scaling Options Intermediate 200 Russian Kettlebell Swings (16/12 kg) Every minute on the minute, perform Burpee(s). Start with 1 Burpee and add 1 Burpee each minute until you can no longer continue. Then reduce the number of burpees each minute by 1, until 200 Kettlebell Swings are completed. If you reach the point where you do 1 Burpee each minute, do not reduce further to 0 Burpees – do at least 1 Burpee each minute.

Abbi

Type

Fixed Rounds

WOD

5 ROUNDS
5 HSPU
10 KB Snatches
15 Burpees
20 Pistols
25 KB Swings

Lexie

Type

FOR TIME

WOD

2 minute Elbow Plank (in silence)
13 Burpees
18 Kettlebell Swings (50/35 lb)
31 Push-Ups
53 Goblet Squats (50/35 lb)
53 Burpees
31 Kettlebell Swings (50/35 lb)
18 Push-Ups
13 Goblet Squats (50/35 lb)
2 minute Wall Sit (in silence)

Note

With a running clock, as fast as possible perform the prescribed work in the order written. For the plank and wall sit, accumulate 2-minutes total of each (count time while in the hold only).

Donita

Type

FOR TIME

WOD

400m OverH. KB Lunges
EMOM 5 Burpees

Roxy

Type

FOR TIME

WOD

5 RFT
24 Pistols
12 KB SDHP

Kasha

Type

FOR TIME

WOD

21-15-9 Kettlebell Swings
800m Run

Delois

Type

AMRAP

WOD

20 Min AMRAP
8 Burpees
10 KB Swings
12 Air Squats

Gabriele

Type

AMRAP

WOD

20 Min AMRAP
4 Pistols
4 HSPU
16 KB Swing

Note

QUICK NOTE: RX WEIGHT = 24/16KG AND RX KB SWING = AMERICAN KB SWING (OVERHEAD

Raye

Type

AMRAP

WOD

12 Min AMRAP
4-8-12-… KB Snatches
4-8-12-… Pistols

Solomon

Type

FOR TIME

WOD

125 KB Swings
EMOM 5 HSPU

Chas

Type

FOR TIME

WOD

FT 50-40-30-20-10
KB Goblet Squats
KB Swings

Shaina

Type

AMRAP

WOD

10 Min AMRAP
21 KB Swings
15 Burpees
9 KB Sit Ups

Doris

Type

FOR TIME

WOD

100 KB Snatches
EMOM 5 Burpees
First burpees at 0:00

Hong

Type

FOR TIME

WOD

5 RFT
15+15 KB OHS
15 HSPU

Kymberly

Type

FOR TIME

WOD

70 Burpees
60 Sit Ups
50 KB Swings
40 HSPU

Warren

Type

FOR TIME

WOD

3 RFT
42 Jump Squats
21 KB Swings
12 HSPU

Na

Type

FOR TIME

WOD

FT 21-15-9
Left Arm KB Snatch
Right Arm KB Snatch
KB Swings

Cristen

Type

AMRAP

WOD

12 Min AMRAP
5 Push Ups
10 KB Swings
15 Sit Ups

Palma

Type

FOR TIME

WOD

50 KB SDHP
40 HSPU
30 KB SDHP
20 HSPU
10 KB SDHP

Zulma

Type

FOR TIME

WOD

7 RFT
10 Push Ups
15 KB Swings
20 Air Squats

Shaunda

Type

FOR TIME

WOD

2 RFT
30 KB Swings
30 Pistols
30 Burpees

Kory

Type

MAX REPS

WOD

Max unbroken sets of
KB Swings
3 minute rest
KB Swings

Nam

Type

MAX REPS

WOD

1 Min KB Thrusters
2 Min KB Snatches
3 Min Air Squats
2 Min KB Snatches
1 Min KB Thrusters

Kindra

Type

FOR TIME

WOD

3 RFT
42 KB Swings
42 Pistols

Patience

Type

FOR TIME

WOD

5 RFT
28 Pistols
14 KB Snatches

Marshall

Type

FOR TIME

WOD

21-15-9 Burpees
21-15-9 KB Swings
21-15-9 Jump Squats

Zetta

Type

FOR TIME

WOD

3 RFT
25 KB Goblet Squats
25 KB Swings

Janetta

Type

FOR TIME

WOD

5 RFT
5+5 KB Push Press
10 KB Swings
10 KB Goblet Squats

Joey

Type

FOR TIME

WOD

6 RFT
10 Burpees
10 KB Swings
10 Tuck Jumps

Keturah

Type

AMRAP

WOD

7 Min AMRAP
10 KB Swings
10 Tuck Jumps

Myrle

Type

FOR TIME

WOD

45-30-15 KB Swings
45-30-15 KB Goblet Squats
45-30-15 Push Ups

Daren

Type

FOR TIME

WOD

7 RFT
15 KB Swings
15 Tuck Jumps

Sarah

Type

FOR TIME

WOD

5 RFT
6 KB SDHP
6 Burpees
6 KB Goblet Squats
6 KB Swings
6 KB Snatches

Elease

Type

AMRAP

WOD

15 Min AMRAP
25 KB Swings
50m Bear Crawl

Myrta

Type

FOR TIME

WOD

27-21-15-9 KB Thrusters
27-21-15-9 KB Swings

Lasonya

Type

FOR TIME

WOD

2 RFT
50 Burpees
100 OverH. KB Lunges

Larry

Type

FOR TIME

WOD

10 RFT
6 KB Swings
6 HSPU
6+6 KB OHS

Fritz

Type

FOR TIME

WOD

5 RFT
22 Burpees
22 KB Swings
44 Air Squat

Devon

Type

FOR TIME

WOD

5 RFT
12 KB Goblet Squats
18 KB Swings

Philomena

Type

FOR TIME

WOD

3 RFT
21 Burpees
21 KB Swings
12 HSPU

Randolph

Type

FOR TIME

WOD

5 RFT
30 KB Swings
30 Burpees
30 Sit Ups

Lori

Type

FOR TIME

WOD

5 RFT
30 Push Ups
20 KB Swings
10 Burpees

Bev

Type

FOR TIME

WOD

5 RFT
30 Burpees
30 KB Swings

Doug

Type

FOR TIME

WOD

FT 21-15-9
KB Swings
Burpees

Zoe

Type

FOR TIME

WOD

8 RFT
12 KB Swings
3 Wall Climbs

Elisabeth

Type

AMRAP

WOD

amrap 4min x4
400m run
max rounds in
remaining time of
12 db/kb push press
(6L/6R)
6 burpees
3min rest between
rounds

Angelita

Type

EMOM

WOD

emom 12min
min 1: max db/kb
rows (alt)
min 2: wallsit
min 3: max v-ups

Alise

Type

AMRAP

WOD

12 push ups
12 seated db/kb strict
press (6L/6R)
14 db/kb overhead
lunges
14 sit ups

Ashley

Type

AMRAP

WOD

15 Min AMRAP
15 KB Swings
10 Tuck Jumps
5 HSPU

Valeri

Type

EMOM

WOD

emom 20min
min 1: max distance
db/kb carry
min 2: max db/kb
squats
min 3: max db/kb
clean and jerk
min 4: rest

Odette

Type

FOR TIME

WOD

FT 50-40-30-20-10
KB Swings
Sit Ups

Nettie

Type

FOR TIME

WOD

66 Pistols
66 KB Swings
66 Push Ups
66 KB Snatches
66 Burpees

Rosaura

Type

FOR TIME

WOD

12 KB SDHP
9 KB Swings
6+6 KB Jerks

Keila

Type

FOR WHITE

WOD

3 RFT
60 Sit Ups
30 KB Swings

Layne

Type

MAX REPS

WOD

3-2-1 Min of KB Snatches
3-2-1 Min of Push Ups

Kathi

Type

NOT FOR TIME

WOD

Work on technique
Do 100 TGU
In 1 training session
Tabata 8x 20s ON/10s OFF
KB Snatches

Jerilyn

Type

FOR TIME

WOD

100 KB Swings
75 Push Ups
50 KB Swings
75 Push Ups
100 KB Swings

Pasty

Type

AMRAP

WOD

15 Min AMRAP
6 Strict HSPU
9 Burpees
12 KB Goblet Squats