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6 EMOM CrossFit Kettlebell Workouts to Improve Strength, Power and Skill

Kettlebells and EMOMs are great tools to improve your fitness by themselves; combined they can provide phenomenal workouts.


EMOM in 14 minutes:

  • Minute1: 15 Double KB Sumo Deadlifts
  • Minute 2: 20 KB Swings
  • Minute 3: 15 KB Sumo Deadlift High Pulls

Use a kettlebell weight that feels challenging for the swings and make sure you keep good form throughout, as these exercises are slightly more advanced.

Kettlebell swings and high pulls will train your explosive power and combining them in this workout provides a great core and upper body session.

kettlebell and ropeSource: BOXROX
Master your kettlebell skills

Read more: 8 Effective CrossFit EMOM WODs You Must Try Out (Scaled Versions Included)


EMOM in 12 minutes:

  • 4 KB Clean and Press
  • 4 KB Clean and Squat
  • 5 KB Single Arm Swings
  • 5 KB Snatches

Perform all exercises within one minute, then repeat at the start of the next. This is a challenging upper body workout but it isn’t too long, so choose a kettlebell weight just slightly out of your comfort zone if you’re familiar with the exercises.

Two athletes complete an EMOM CrossFit kettlebell workouts side by side.

Switch hands after each minute. 


EMOM in 10 minutes:

  • 20 KB Swings (even)
  • 10 KB Goblet Squats (odd)

Perform 20 Kettlebell Swings during the first minute and move on to 10 Goblet Squats for the second, alternating between exercises each minute.

This is a short workout with a relative low number of reps, which doesn’t mean it should be easy. Pick a kettlebell weight that will challenge you and leave you feeling proud of those intense 10 minutes of exercise.

Kettlebell CrossFit Workout with kettlebell swing

Read more: How to Maximise Training with a Single Kettlebell or Dumbbell

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