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