These Brutal Kettlebell Workouts will test and push your fitness and mental strength to the limits! Browse through and choose one that you like the look of then give it a go! There are many different formats, from AMRAPS to Chippers and everything in between. Have fun, concentrate on moving well and transform your body!
BRUTAL KETTLEBELL WORKOUTS – GEORGIE
AMRAP in 21 minutes
- 7 Burpees
- 11 Push-Ups
- 22 Kettlebell Swings (54/35 lb)
- Buy-in: 65 Sit-Ups
On a 21-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.
Score is number of rounds and reps completed (including sit-ups) in 21 minutes.
SANGRE 1.4
By kettlebell expert Taco Fleur.
Four AMRAPs in 36 minutes
AMRAP in 4 minutes:
- Burpees
2 minutes Rest
Then, AMRAP in 6 minutes:
- Alternating Kneeling Presses (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 16 minutes:
- 4 Gorilla Cleans (2 x 16/12 kg)
- 4 Front Squats (2 x 16/12 kg)
- 4 Clean-and-Jerks (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 4 minutes:
* If athlete breaks during a round, perform 10 Push-Ups
With a running clock perform all four AMRAPs. Athlete must perform at least the same number of burpees in the last AMRAP as in the first. Otherwise penalty is 4x the difference (for example: 50 burpees in the first AMRAP, but only 45 burpees in the last AMRAP; penalty is 4×5 = 20 extra burpees). In the third AMRAP, penalty for breaking at any time during the cleans, front squats and clean-and-jerks is 10 push-ups. Penalty reps do not count toward the total score.
BELL B*STARD
Three AMRAPs in 42 minutes
AMRAP from 0:00-6:00:
- 3 Kettlebell High Swings (16/12 kg) (right)
- 3 Squat Frontal Raise (16/12 kg)
- 3 Kettlebell High Swings (16/12 kg) (left)
Then, AMRAP from 6:00-36:00:
1-2-3-4 reps of:
- Double Kettlebell Hang Cleans (2 x 16/12 kg)
- Front Squats
- Full Snatches
(Broken set penalty: 10 Crush-Grip Push-Ups)
Then, AMRAP from 36:00-42:00:
- Push-Ups
No rest between AMRAPs. In the second AMRAP, if athlete breaks during the set of 1-2-3-4, penalty is 10 crush-grip push-ups (palms on a single kettlebell).
THE BELL BOWL
For Time
- 400 meter Run
- 40 Russian Kettlebell Swings (24/16 kg)
- 40 Kettlebell Taters (24/16 kg)
- 300 meter Run
- 30 Russian Kettlebell Swings (24/16 kg)
- 30 Kettlebell Taters (24/16 kg)
- 200 meter Run
- 20 Russian Kettlebell Swings (24/16 kg)
- 20 Kettlebell Taters (24/16 kg)
- 100 meter Run
- 10 Russian Kettlebell Swings (24/16 kg)
- 10 Kettlebell Taters (24/16 kg)
A Kettlebell Tater is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front squat.
SNEAKY ANNA
AMRAP in 20 minutes
- 4 Double Kettlebell Hang Snatches (2×16/12 kg)
- 4 Burpees
- 4 Double Kettlebell Deadlifts (2×16/12 kg) (between the feet)
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.
BAUER
Brutal Kettlebell Workouts
For Time
- 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)
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).
Score is the time on the clock when the two-minute Wall Sit is completed.
ARNIE
For Time
- 21 Turkish Get-Ups, Right Arm
- 50 Kettlebell Swings
- 21 Overhead Squats, Left Arm
- 50 Kettlebell Swings
- 21 Overhead Squats, Right Arm
- 50 Kettlebell Swings
- 21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood)
JORDAN
For Time
- 100 Kettlebell Swings (24/16 kg)
- 100 Sit-Ups
- 100 Air Squats
- 100 Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last repetition of Push-Ups is completed.
FAT AMY
- For Time
- 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
With a running clock, as fast as possible perform the work in the order written.
Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.
Tips and Strategy
In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.
Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.
Intended Stimulus
“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.
Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.
Scaling Options
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
BRUTAL KETTLEBELL WORKOUTS – BLOODTHIRSTY
- 5 Rounds for Time:
- 600 meter Run
- 40 Russian Kettlebell Swings (2/1.5 pood)
- 20 Air Squats
BRUTAL KETTLEBELL WORKOUTS – BURPTACULAR
10-9-8-7-6-5-4-3-2-1 Reps For Time
- Burpees
- Kettlebell Thrusters (32/20 kg)
- Burpees
- Kettlebell Sumo Deadlift High-Pulls (32/20 kg)
- Burpees
- Kettlebell Swings (32/20 kg)
Use one kettlebell. For the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead. Recommended time cap: 30 minutes
STEVE SKIPTON Sr
Brutal Kettlebell Workouts
For Time
- 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
BANGERS AND MASH
AMRAP in 10 minutes
- 2 Russian Kettlebell Swings (24/16 kg)*
- 4 Burpees
*Add 2 reps after each round
DON’T DROP THE KETTLEBELL
AMRAP in 20 minutes
- 10 Dual Kettlebell Deadlifts (2×53/44 lb)
- 40 meter Dual Kettlebell Farmer’s Carry (2×53/44 lb)
- 10 Dual Kettlebell Thrusters (2×53/44 lb)
- 40 meter Dual Kettlebell Farmer’s Carry (2×53/44 lb)
For twenty minutes straight perform as many rounds as possible of the above exercises.
Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 100 points or reps.
Scaling
AMRAP in 20 minutes
10 Dual Kettlebell Deadlifts (2×44/35 lb)
40 meter Dual Kettlebell Farmer’s Carry (2×44/35 lb)
10 Dual Kettlebell Thrusters (2×44/35 lb)
40 meter Dual Kettlebell Farmer’s Carry (2×44/35 lb)
BRUTAL KETTLEBELL WORKOUTS – DEATH SWING
For Time
- 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.
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.
