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15 Killer Kettlebell Workouts to Forge Muscle and Unstoppable Mental Strength

5. Dork – Killer Kettlebell Workouts

6 rounds for time:

  • 60 Double-Unders
  • 30 Kettlebell Swings (1.5/1 pood)
  • 15 Burpees

Score is the time on the clock when the last round of the Burpees is completed.

Scaling Options

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate
4 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees

Beginner
4 Rounds for Time
60 Single-Unders
20 Kettlebell Swings (16/12 kg)
10 Burpees

6. Helen

3 rounds for time:

  • 400 meter Run
  • 21 Kettlebell Swings (1.5/1 pood)
  • 12 Pull-Ups

Score is the time it takes to complete 3 rounds.

Good Times for “Helen”
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: <8 minutes

Scaling

This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 Rounds for Time:
200 meter Run
15 Kettlebell Swings (1/.75 pood)
9 Jumping Pull-Ups

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