The Complete List of Kettlebell WODs - 35 Awesome Kettlebell Workouts
The kettlebell is an extremely versatile tool, and especially handy for your home WODs. Exercises you can do include kettlebell swings, turkish get-ups, goblet squats, thrusters, kettlebell snatches and any exercise involving a pressing motion. Here are 35 WODs that you can do with your KB.
Don't feel like scrolling through the list? You can always use our Kettlebell WOD generator, available here.
List of 35 Kettlebell Workouts
- Franabell: For Time. 21 KB Thrusters. 21 Burpees. 15 KB Thrusters. 15 Burpees. 9 KB Thrusters. 9 Burpees
- Jimbo: 12 Min Amrap. 40 KB Swings. Run 400m. Perform this couplet as many times in 12 minutes - scoreis number of rounds completed in that time.
- 7 Rounds for Time: 25 KB Swings. 10 Donkey Kicks. 10 Pull-ups
- 20 minute AMRAP: 25 KB Swings. 20 double unders. 10 Pull-ups
- 8 Rounds for Time: 25 KB Swings. 20 Walking lunges. 10 Pull-ups
- Helebell: 3 RFT. 400m Run. 21 KB Swings. 12 Burpees. Complete the 3 exercises 3 times as fast as you can - score = total time.
- Hughey: 5 RFT. Overhead Lunge 8 e/s. 20 Air Squats. 10 Push-Ups. Complete the 5 exercises 5 times as fast as you can - score = total time (Can use kettlebells for extra weight if required).
- 3 Rounds for Time: 25 KB Swings. 200m run. 10 Pull-ups
- H2O-oooh yeah: For Time. 100 KB Swings. EMOM perform 5 box jumps. Perform 100 kettlebell swings for time. Every minute on the minute complete 5 box jumps until the 100 kb swings are complete.
- Percy: 15 Amrap. 10 Push Press. 15 Box Jumps. 20 Sit Ups. Kettlebells can also be used.
- Jazzy Jeff: Chipper. Buy In 15 Burpees. 30 Press Ups. 40 Walking Lunges. 50 KB Swings. 60 Sit Ups. Buy Out 15 Burpees. Complete 15 Burpees then cycle through the exercises once and then complete 15 burpess - score = time.
- 6 Min AMRAP. 5 Push Press 50% 1RM. 20 KB Swings
- Run Jackie Run: For Time. 1000m Run. 50 Thrusters. 30 Pull Ups. Score = time (Can sub in kettlebell thrusters).
- Tripod: 16 Min Amrap. 10 KB Swings. 15 KB Sumo Dead Lift High Pulls. 20 KB Goblet Squat. Every time KB dropped 4 hollow rocks. Complete as many rounds of the 3 exercises as you can in 16 mins - every time the kettlebell is dropped complete 4 hollow rocks - score is number of rounds completed.
- Double Down: 3 RFT x 2. 5 KB Thrusters e/s. 10 burpee over kb. 5 juicers. 2 min break. 10 kb swings e/s. 10 mule kicks. 10 wallballs
- 8 Min AMRAP. 5 Front Squat 50% 1RM. 20 KB Swings
- 5 Min AMRAP. 5 Deadlift. 20 KB Swings
- 11 Min AMRAP. 10 Knees to Elbows. 20 KB Swings
- Cupla Focal: 12 Min Amrap. 20 MB Squat Cleans. 10 Box Jumps. Can sub in kettlebells instead of med ball if required score = time. Box Jumps - full extension at top.
- 16 Min AMRAP. 20 BFSU. 20 KB Swings
- 3 Rounds for Time: 25 KB Swings. 20 Butterfly Sit Ups. 10 Pull-ups
- 8 Min AMRAP. 100m Run. 20 KB Swings
- 8 Min AMRAP. 20 Walking Lunges. 20 KB Swings
- 13 Min AMRAP. 8 Burpees. 20 KB Swings
- Judd: Double 7 Min Amrap. 2 Back Squat. 2 Burpees. 4 Back Squat. 4 Burpees & so on increasing in 2s until 7mins elapsed. 2 min break. 2 Medball Slams. 2 Push Press. 4 Medball Slams. 4 Push Press & so on increasing in 2s until 7mins elapsed. Score is rep numbers reached in each 7min amrap combined. Excercises can be modified to use a KB instead.
- 18 Min AMRAP. 20 KB Swings. 25 double unders
- 6 Rounds for Time: 25 KB Swings. 20 Kettlebell Snatch each side. 10 Pull-ups
- 2 Rounds for Time: 25 KB Swings. 10 Push-ups. 10 Pull-ups
- 22 Min AMRAP. 20 KB Swings. 5 Clean & Jerk 50% 1RM
- 4 Rounds for Time: 12 Burpees. 10 Pull Ups. 10 Shoulder to Overhead. 10 KB Snatch each side
- 20 Min AMRAP. 20 KB Swings. 20 Wallballs
- 5 Rounds for Time: 25 KB Swings. 15 Box Jumps. 10 Pull-ups
- Burn It: 12 pull ups, 400-meter run, 21 kettlebell swings
- The athlete 1: 10 pushups, 20 kettlebell swings, 200-meter dash
- Kettlebell It: 90 kettlebell swings, 100 goblet squats
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