October 30, 2013


Three rounds, 15-12-and 9 reps, for time of:
Double kettlebell thrusters (2 x 53 pounds)
35 pound kettlebell weighted pull-ups

Use a belt or hold the kettlebell over one foot

October 28, 2013



50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

October 25, 2013


Complete as many rounds as possible in 15 minutes of:
Double kettlebell push-press, 7 reps
Double kettlebell clean, 10 reps
Double kettlebell deadlift, 15 reps

 Use two heavy kettlebells up to 53 pounds (1.5pd)

October 23, 2013


As many rounds in 15 minutes of:
Row 250m
25 swings

We'll be "kettlebell-izing" some CrossFit workouts for a bit, hope you enjoy!

October 21, 2013


Steve Maxwell 300-Inspired Workout

Without rest between exercises, perform 300 reps total of the following moves:
25 pull-ups
50 push-ups on rings (or push-up bars, or the handles of two kettlebells)
50 jumps on a 24-inch box
50 floor-wipers
50 single one-arm clean and presses with a 16 kg kettlebell
25 body-weight rows
50 deck squats

For floor wipers SM option: hold the Olympic bar over your chest with a 10 lb. plate on either side, with arms locked as if doing a bench press. Keep your legs straight and vertical, touch your feet to one plate, then over to the other plate. Rotate back-and-forth.

For floor wipers kettlebell option: hold two 16 kg kettlebells in the floor press up position, keeping legs straight and vertical, go as far as possible towards the floor on one side, then over to the other side rotating back-and-forth.

October 18, 2013


5 minutes of TGUs
5x5 Double KB front squats

Rest no more than 2 minutes between each set of front squats

October 16, 2013


8 rounds of:
8 renegade rows (4 each side)
100m sprint
Rest 30 seconds

October 14, 2013


5 rounds for time of:
30 double unders
30 swings (1.5 pood/53 pounds)

October 9, 2013


22-Minute Single Kettlebell Warrior Workout:
1 and 2: Around the body pass, one minute clockwise, one minute counter-clockwise
3 and 4: Halos, one minute clockwise, one minute counter-clockwise
5 and 6: Figure 8s, one minute one direction, one minute other direction
7: Good Morning Stretch
8: Windmills, left arm.
9: Squatting around body pass, one direction.
10: Windmills, right arm.
11: Squatting around body pass, other direction.
12: One-arm swing, left arm.
13: TGU, left arm.
14: One-arm swing, right arm.
15: TGU, right arm.
16: Side lunge.
17 and 18: Snatch, one minute left arm, one minute right arm.
19 and 20: Clean and press, one minute left arm, one minute right arm.
21: Swing-catch-squat.
22: Deck squats.

See the title link for explanations.

October 7, 2013


Perform 15 seconds, 20 seconds, then 30 seconds of each exercise in the following sequence, resting 60 seconds between rounds:
Goblet squats
Push-ups on a single kettlebell
2-arm swings

For the first round, do 15 seconds of goblet squats, then 15 seconds of push-ups, then 15 seconds of one-arm swings, then rest 60 seconds. Use this methodology for the 20 second and 30 second rounds.

From: http://breakingmuscle.com/kettlebells/kettlebell-circuits-for-mma-bjj-and-martial-arts

October 5, 2013

New Schedule

Because of a new training schedule in martial arts by the author, the blog schedule will change accordingly due to less need for conditioning training with kettlebells.

The blog will take on a Monday, Wednesday, Friday schedule with possible Saturday workouts. It is highly encouraged for readers of the blog to also take up new activities.


As many rounds in 10 minutes of:
5 renegade rows, each side
5 double kettlebell thrusters

Use a set of medium weight kettlebells

October 2, 2013


A1: 5 minutes of half TGUs, alterating sides for each half TGU
B1: 5 x 5 Kettlebell Goblet Squat, rest 1 minute between sets
C1: 5 x Kettlebell Windmills, weak side
C2: 3 x Kettlebell Windmills, strong side

Rest 2 minutes between A, B, and C. Do 3 rounds of C, resting 1 minute between rounds.

From our 6-Week Kettlebell Rehabilitation Plan.

October 1, 2013


6 rounds for time:
6 double kettlebell thrusters (2 x 1pd)
6 double kettlebell cleans (2 x 1.5pd)
6 double kettlebell deadlifts (2 x 2pd)