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15 Brutal Kettlebell Workouts to Destroy Weakness and Burn Fat

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

Image Sources

  • Taco Fleur 5 Best Kettlebell Exercises For CrossFit: Taco Fleur

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