Kettlebell Workouts

Do not put the KB down between moves.

Complete left side, then right side before setting the bell down.

5 ROUNDS

• 5 swings
• 5 snatches
• 5 clean & press
• 5 Front squats
• 1 Turkish Get-DOWN

Use light to medium KB.

:45 work / :15 rest

Begin from standing, with KB overhead

1. Left:  standing to kneeling
2. Right: Standing to kneeling
3. Swing
4. Goblet Squat
5. Left: Windmill
6. Right:  Windmill
7. Swing
8. Goblet Squat
9. Left: Getup to tall sit
10. Right:  Getup to tall sit
11. Swing
12. Left:  Full getup
13. Right: Full getup
14. Swing
15. Goblet squat

3 ROUNDS

10 REPS EACH

1. Swing
2. Double Clean & Press
3. Swing
4. Double Clean & Front Squat
5. Swing
6. Getup L/R - one per side
7. Swing
8. Snatch or 1 arm swing L
9. Snatch or 1 arm swing R 
10. Swing

3 ROUNDS

10 REPS EACH

1. Double Clean & Press
2. Getup L/R - one per side
3. Double Clean & Press
4. Clean & Front Squat
5. Double Clean & Press
6. Swing
7. Double Clean & Press
8. Snatch or 1 arm swing L
9. Snatch or 1 arm swing R
10. Double Clean & Press

3 ROUNDS

10 REPS EACH

1. Double Clean & Front Squat
2. Swing
3. Double Clean & Front Squat
4. Double Clean & Press
5. Double Clean & Front Squat
6. Getup L/R - one per side
7. Double Clean & Front Squat
8. Snatch or 1 arm swing L
9. Snatch or 1 arm swing R
10. Double Clean & Front Squat

Very effective when done daily and MORE than enough for most.

1. Swings: 75-125
2. Goblet Squats: 15-25
3. Turkish Get Ups:  1-10 each side
4. Push Ups: 15-25

As Many Rounds As Possible

20 minutes

1. 5 Box / squat Jumps 
2. 5 Push-Ups
3. 5/5 Cleans 
4. 5/5 Single Arm Kettlebell Thrusters