The Complete List of Kettlebell WODs - 35 Awesome Kettlebell Workouts (Updated 2021)
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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.
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List of 35 Kettlebell Workouts
- For Time. 21 Kettlebell Thrusters. 21 Burpees. 15 Kettlebell Thrusters. 15 Burpees. 9 Kettlebell Thrusters. 9 Burpees
- 12 Min AMRAP. 40 Kettlebell Swings. Run 400m. Perform both as many times as possible in 12 minutes - score is number of rounds completed in that time.
- 7 Rounds for Time: 25 Kettlebell Swings. 10 Donkey Kicks. 10 Pull-ups
- 20 minute AMRAP: 25 Kettlebell Swings. 20 double unders. 10 Pull-ups
- 8 Rounds for Time: 25 Kettlebell Swings. 20 Walking lunges. 10 Pull-ups
- 3 RFT. 400m Run. 21 Kettlebell Swings. 12 Burpees. Complete the 3 exercises 3 times as fast as you can - score = total time.
- 5 RFT. Overhead Lunge 8 e/s. 20 Air Squats. 10 Push-ups.
- 3 Rounds for Time: 25 Kettlebell Swings. 200m run. 10 Pull-ups
- For Time. 100 Kettlebell Swings. EMOM perform 5 box jumps. Perform 100 kettlebell swings for time. Every minute on the minute complete 5 box jumps until the 100 Kettlebell swings are complete.
- 15 AMRAP. 10 Push Press. 15 Box Jumps. 20 Sit Ups. Kettlebells can also be used.
- Chipper: 15 Burpees. 30 Push-ups. 40 Walking Lunges. 50 Kettlebell Swings. 60 Sit Ups. 15 Burpees.
- 6 Min AMRAP. 5 Push Press 50% 1RM. 20 Kettlebell Swings
- Run Jackie Run: For Time. 1000m Run. 50 Thrusters. 30 Pull Ups. Score = time (Can sub in kettlebell thrusters).
- 16 Min AMRAP. 10 Kettlebell Swings. 15 Kettlebell Sumo Dead Lift High Pulls. 20 Kettlebell Goblet Squat. Every time you drop the kettlebell perform 4 hollow rocks. Complete as many rounds of the 3 exercises as you can in 16 minutes – score is number of rounds completed.
- 3 RFT x 2. 5 Kettlebell Thrusters e/s. 10 burpee over Kettlebell. 5 juicers. 2 min break. 10 Kettlebell swings e/s. 10 donkey kicks. 10 wallballs
- 8 Min AMRAP. 5 Front Squat 50% 1RM. 20 Kettlebell Swings
- 5 Min AMRAP. 5 Deadlift. 20 Kettlebell Swings
- 11 Min AMRAP. 10 Knees to Elbows. 20 Kettlebell Swings
- 12 Min AMRAP. 20 Kettlebell Cleans. 10 Box Jumps.
- 16 Min AMRAP. 20 BFSU. 20 Kettlebell Swings
- 3 Rounds for Time: 25 Kettlebell Swings. 20 Butterfly Sit Ups. 10 Pull-ups
- 8 Min AMRAP. 100m Run. 20 Kettlebell Swings
- 8 Min AMRAP. 20 Walking Lunges. 20 Kettlebell Swings
- 13 Min AMRAP. 8 Burpees. 20 Kettlebell Swings
- Double 7 Min AMRAP. 2 Goblet Squats. 2 Burpees. 4 Goblet Squats. 4 Burpees & so on increasing by 2 until 7 minutes has passed. 2 min break. 2 Medball Slams. 2 Kettlebell Thruster. 4 Medball Slams. 4 Kettlebell Thruster & so on increasing by 2 until 7 minutes has passed. Score is rep numbers reached in each AMRAP combined.
- 18 Min AMRAP. 20 Kettlebell Swings. 25 double unders
- 6 Rounds for Time: 25 Kettlebell Swings. 20 Kettlebell Snatch each side. 10 Pull-ups
- 2 Rounds for Time: 25 Kettlebell Swings. 10 Push-ups. 10 Pull-ups
- 22 Min AMRAP. 20 Kettlebell Swings. 5 Clean & Jerk 50% 1RM
- 4 Rounds for Time: 12 Burpees. 10 Pull Ups. 10 Shoulder to Overhead. 10 Kettlebell Snatch each side
- 20 Min AMRAP. 20 Kettlebell Swings. 20 Wallballs
- 5 Rounds for Time: 25 Kettlebell Swings. 15 Box Jumps. 10 Pull-ups
- Burn It: 12 pull ups, 400-meter run, 21 kettlebell swings
- 10 push-ups, 20 kettlebell swings, 200-meter run
- 90 kettlebell swings, 100 goblet squats
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