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6 AMRAP CrossFit Kettlebell Workouts to Build Endurance and Strength

Develop your conditioning, strength and muscular endurance with these AMRAP CrossFit kettlebell workouts.

AMRAP CrossFit kettlebell workouts should be an important part of a CrossFitters routine. They don’t only build strength but also develop your conditioning and stamina, further boosting your overall performance in CrossFit’s varied workouts.

KETTLEBELLS ARE KNOWN FOR BRIDGING THE GAP BETWEEN STRENGTH WORK AND STAMINA. THEIR CONSTANTLY CHANGING CENTRE OF GRAVITY REPLICATES THE FORCES THAT YOU’D ENCOUNTER IN DAY-TO-DAY LIFE. ADDING KETTLEBELL WORK TO YOUR AMRAP WORKOUT – WHICH MEANS “AS MANY REPS/ROUNDS AS POSSIBLE” – MEANS AN ATHLETE HAS TO GIVE IT THEIR ALL.

AMRAP workouts are usually short and explosive; you could end up panting on the floor after just 10 minutes of exercise. They allow everyone to work at their own pace even whilst doing the same workout, being challenging at all levels.

amrap crossfit Kettlebell workoutsSource: Photos courtesy of CrossFit Inc
Kettlebell-workouts

There are many reasons why you should train with kettlebells; they activate dozens of muscles and improve your ability to perform fast, powerful movements during an extended period of time. They’re also easily packable and can be used pretty much anywhere.

Build muscular endurance with these AMRAP CrossFit kettlebell workouts.

WORKOUT 1 – ‘SANGRE 1.4’ BY CAVEMANTRAINING

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:

  • Burpees

* If athlete breaks during a round, perform 10 Push-Ups

Up the game: perform the same number of burpees on the first and last rounds, otherwise the penalty is four times the difference.

WORKOUT 2 – AMRAP CROSSFIT KETTLEBELL WORKOUTS

AMRAP in 20 minutes

  • 6 KB Swings
  • 6 Handstand Push Ups
  • 6 KB Overhead Squats (right side)
  • 6 KB Overhead Squats (left side)
2 male crossfit athletes kettlebell swings to build core strengthSource: Capital Sports
building core strength

Because a kettlebell’s centre of gravity is usually in motion training with this old Russian tool improves grip strength, as it requires dynamic and static muscular contractions to control.

WORKOUT 3

AMRAP in 12 minutes

  • 12 Wall Ball Shots (10/6 kg)
  • 12 Kettlebell Swings (20/16 kg)
  • 12 Kettlebell Snatches (20/16 kg)
  • 100m Sprint
the crossfit open 2017 wall ballsSource: RX'd Photography
“Full effort is full victory”

10 AMRAP CROSSFIT WORKOUTS TO INCREASE YOUR MENTAL TOUGHNESS

WORKOUT 4 – PARTNER WORKOUT ‘DUO BRUTUS’ BY CAVEMANTRAINING

AMRAP in 35 minutes

Part A: AMRAP in 4 minutes

  • 1 Left Single-Arm Kettlebell Swing (24/16 kg)
  • 1 Right Single-Arm Kettlebell Swing (24/16 kg)
  • 1 Swing Clean

Rest 2 minutes

Part B: AMRAP in 6 minutes

  • Ground-to-Overheads (24/16 kg)

Rest 3 minutes

Part C: AMRAP in 20 minutes

  • Max Racked Deadlifts (2 x 40/32 kg)
  • Suitcase Carry (1 x 32/24 kg)

Racked deadlifts are performed with one kettlebell racked and one dead on the ground.

For parts A and B partners work independently. For part C partners share the work.

Whilst the first partner performs raked deadlifts with two kettlebells, the other performs farmer walks with one heavy kettlebell. This last task is a shared result, so work hard for your partner.

WORKOUT 5

AMRAP in 15 minutes

  • 15 kb Swings
  • 15 Double KB Front Squats
  • 15 One Arm KB Chest Press
  • 15 One Arm Kettlebell Row (each side)
  • 5 Turkish Getup (each side)

AMRAP CrossFit Kettlebell workouts are quick and effective, allowing you to focus on other aspects of training like strategy or recovery.

WORKOUT 6

AMRAP in 15 minutes

  • 10 Air Squats
  • 20 Kettlebell Complexes (2 x 16/12 kg)
  • 30 Pistol Squats

1 Kettlebell Complex is comprised of 1 Deadlift + 1 Clean + 1 Thruster

This AMRAP CrossFit kettlebell workout will test your technique under pressure and fatigue, which only means it’s a rewarding and useful one.

Want more kettlebells in your life? Try out this Brutal Kettlebell Workout to Leave You on the Floor.

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