Kettlebell Workouts to Build A Powerful Engine for CrossFit Athletes (RX, Scaled and Beginner)

Kettlebell workouts are old school. Really old school. The word “Girya” (Russian word for kettlebell) is in a Russian dictionary published in 1704! By the late 1800’s, the kettlebell was popularized and was being used for exercise. The fitness benefits of kettlebell training have been tested for hundreds of years, and we still use them to this day because they get results.

THE BENEFITS OF KETTLEBELL WORKOUTS

Function and Uses: Using kettlebells in training helps keep you balanced. Heavier kettlebells can build strength while lighter kettlebells can be used for cardiovascular conditioning. The kettlebell swing is the best-known kettlebell exercise. But like dumbbells, kettlebells are pieces of equipment that also help you with unilateral movements, i.e. single-arm presses, split squats, lunges, Turkish get-ups, etc. Unilateral movements are single arm or single leg movements that challenge you both neurologically and physically.

Kettlebell workouts are especially good at improving your grip, back, and shoulders, which is why Kettlebells are very popular in the Russian military. Russian Special Forces personnel pride themselves on their “wiry strength, lethal agility” and consistent staying power.

Source: CrossFit Inc

There is no better way to burn fat than with sets of Kettlebell Swings, Snatches and Clean and Jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work, the more calories you burn. High rep Snatches work more muscle groups and will build strength in the lower back, shoulders, and hip flexors.

KETTLEBELL WORKOUTS – Don’t Drop the Kettlebells

AMRAP in 20 minutes:

• 10 dual kettlebell deadlifts (2×53/44 lbs)
• 40 meter dual kettlebell farmer’s carry (2×53/44 lbs)
• 10 dual kettlebell thrusters (2×53/44 lbs)
• 40 meter dua kettlebell farmer’s carry (2×53/44 lbs)

For 20 minutes striaght, 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 lbs)
• 40 meter dual kettlebell farmer’s carry (2×44/35 lbs)
• 10 dual kettlebell thrusters (2×44/35 lbs)
• 40 meter dual kettlebell farmer’s carry (2×44/35 lbs)

Saturday 181027

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 30-in. box, 24-kg kettlebell
Women: 24-in. box, 16-kg kettlebell

Beginner Option
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

Men: 20-in. box, 16-kg kettlebell
Women: 15-in. box, 12-kg kettlebell

Kettlebell Workouts – Sunday 181118

21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Source: Photo courtesy of CrossFit Inc

Scaling
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid large numbers of lengthy rest breaks.

Intermediate Option
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Beginner Option
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Kettlebell Workouts – Eva

5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 32-kg kettlebell
Women: 24-kg kettlebell

Scaling
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.

Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Kettlebell Workouts – Friday 181214

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Source: WODSHOTS

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball

Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball

Kettlebell Workouts – Filthy 50

For time:

• 50 box jumps (24/20 in)
• 50 jumping pull-ups
• 50 kettlebell swings (1/.75 pood)
• 50 walking lunge steps
• 50 knees-to-elbows
• 50 push presses (45/35 lb)
• 50 back extensions
• 50 wall ball shots (20/14 lb)
• 50 burpees
• 50 double-unders

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

Score is the time it takes you to complete all the reps.

Good Times for “Filthy Fifty”
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

Scaling

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty”).

Intermediate Option
For time:
50 Box Jumps (20/16 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (12/8 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (33/22 lb)
50 Back Extensions
50 Wall Ball Shots (14/10 lb)
50 Burpees
50 Double-Unders

Beginner Option
For time:
30 Box Jumps (16/12 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (8/4 kg)
30 Walking Lunge Steps
30 Hanging Leg Raises
30 Push Presses (22/11 lb)
30 Back Extensions
30 Wall Ball Shots (10/8 lb)
30 Burpees
30 Single-Unders

KETTLEBELL WORKOUTS

Time to hit the Box and try these Kettlebell Workouts:

1. WOD 1

• 4 Rounds for Time
• 400m Run
• 10 Pull Ups
• 20 Fr Rack Walking Lunges
• 15 Push Ups
• 10 KB Snatch each side

Source: Photo courtesy of CrossFit Inc

CHINESE SHAOLIN MONKS USED LARGE PADLOCKS WITH HANDLES FOR TRAINING THAT CLOSELY MIRRORS MODERN KETTLEBELL EXERCISES.

2. KETTLEBELL KAREN

150 Kettlebell Thrusters

Source: CrossFit Games

STRONGMAN ARTHUR SAXTON PERFORMED WITH A 113 LB KETTLEBELL WHILE LIFTING A BARBELL THAT WEIGHTED 370 LBS WITH THE OTHER HAND.

3. WOD 3

• For Time
• 50-40-30-20-10
• KB Goblet Squats
• KB Swings

Source: Stevie D Photographer

KETTLEBELLS ARE A FANTASTIC WAY TO UNEARTH WEAKNESSES AND IMBALANCES IN YOUR STRENGTH AND MOVEMENT.

4. WOD 4

• 4 Rounds for Time
• 10 Pull Ups
• 10 Shoulder to Overhead
• 15 Push Ups
• 20 KB Swings
• 20 Wallballs

Source: RX'd Photography

KETTLEBELLS ARE A GREAT WAY TO IMPROVE BALANCE AND COORDINATION FOR ATHLETES

5. DEATH BY KETTLEBELL SWINGS

1. Min 1 KB Swings
2. Min 2 KB Swings
…
X. Min X KB

KETTLEBELLS CAN PROVIDE INCREASED STRENGTH WITHOUT INCREASED MASS.

HISTORY OF KETTLEBELLS

Kettlebell workouts are a great way to build strength, muscle, conditioning and mental toughness, but where did it all begin? The Kettlebell as we know it today originated in Russia approximately 350 years ago. The first appearance of the word in a Russian dictionary appeared in 1704. They were originally used as handled counterweights to weigh out dry goods on market scales.

People started throwing them around for entertainment and they were later put to use for weight lifting.

The forefather of the modern fitness gym, Dr. Vladislav Krayevsky, founded the St. Petersburg Amateur Weightlifting Society on August 10,1885, considered the birth of weightlifting in Russia. A proponent of what he called “heavy athletics”, in 1900 Krayevsky wrote “The Development of Physical Strength with Kettlebells and without Kettlebells”. He was one of the most influential pioneers of fitness of his day.

His students included the legendary strongman George Hackenscmidt, “The Russian Lion”, who credited him with teaching him everything he knew and Eugene Sandow, “The Father of Modern Day Body Building”.