Kettlebell WOD


If you want to spice up your kettlebell workouts you’ve come to the right place.


The Kettlebell WODs (or Kettlebell Workout of The Day) I’ll be posting in this workout series are suitable for someone that already has some experience with kettlebell training.


For you to get the most of these workouts you should be able to do the following exercises:


  1. Kettlebell Snatch
  2. Kettlebell Clean, Squat and Press
  3. Windmill


Though there will be some exercises that only use 1 kettlebell, you’re going to need two kettlebells of the same weight.


The first three workouts are just below. They will have between 4-5 rounds and you will have to rest between 30-45 seconds in between.



• Double Kettlebell Clean, Squat & Press
• Double Kettlebell Rows
• 2-Handed Kettlebell Swings
• Walking Lunges (Goblet Hold)
• Single Arm High Pulls


• Renegade Rows
• Double Kettlebell Cleans
• Single Arm Swings
• Goblet Squat
• Single Arm Rows


• Romanian Deadlifts
• See Saw Press
• Single Arm Cleans
• Overhead Walking Lunges




OK great..


Here’s a challenge for you. I’m going to send you 2 Kettlebell WODs per week. For 4 weeks.






Format: AMRAP


AMRAP stands for “As Many Rounds As Possible”. Sometimes it can also mean As Many Reps As Possible. But for the purpose of these workouts we will use the former.


You will have to complete a certain number of repetitions per exercise. Once you are done completing those reps, move on to the next exercise.  AMRAPs don’t really have assigned rest periods between exercises. Rest what you need to rest, but don’t rest too much where the intensity of the workout is reduced.


Duration: 15 minutes






Format: Complex


Complexes are effective for strength, endurance and fat loss. kettlebell complex is a sequence of exercises done together without putting the kettlebell on the floor.


A kettlebell is a perfect tool for a complex format because it allows for smooth transitions between exercises.


The complexes I have prepared for you this week will be stitched together by 4 exercises. One WOD will require 2 kettlebells, the other one only 1.


Complexes can be grueling but they usually have longer rest periods to give you enough time to recover from the taxing sequence. And trust me, it will be taxing.


Sets: 10






Format: 30:30


In this 30:30 format, you will perform each exercise for 30 seconds and resting for 30 seconds in between. If an exercise requires 2 sides, then you will perform 15 seconds per side.




Duration: 14:30





Format: Tabata


In this format, you will be doing ballistic exercises like kettlebell swings, cleans, snatches and high pulls. You will do each side for 20 seconds and resting 10 seconds before you move on to the opposite side.


There’s 5 rounds to complete and only 2 exercises per Kettlebell WOD.



Duration: 9:50