12 min AMRAP
2 TGUs, heavy
4 Pullups
6 Pushups
Use a bell doesn't make you rest, but is challenging for 2 reps.
One of my favorite workouts in recent memory.
15 Minute AMRAP:
6 Alternating Dumb Bell Snatches @ 60lbs
9 Pushups
12 Box Jumps @ 30"
Diaphragmatic
21 min AMRAP
7 2-KB OH Lunge @ 16kg
7 Box Jumps @ 36"
7 Burpees
7 Box Jumps @ 36"
This will challenge both your core and your gas tank.
Seems like the more you move your center of mass, the more out of breath you get. This workout is full of that.
Two kettlebells is an interesting way to demand overhead stability. Different than a single object like a barbell or a plate, two kettlebells means you're constantly making adjustments. Add to that the metabolic component and keeping your core fixed while being out of breath becomes quite difficult.
20 min AMRAP
15 Jerks with 30lb DBs
30 Calorie row
45 Double Unders
Nothing fancy about it, just keep moving. 300 meter run if you don't have a rower.
21-15-9
Deadlift
2-KB Push Jerk
Personally my legs are much, much stronger than my shoulders. My long, lanky arms can be thanked for that.
Given this, 225 is an appropriate weight for my deadlift, however the push jerk will be comparatively light at 16kg. If you're a normal strong human, 24kg could be your weight on the kettlebells. Or perhaps you're built the opposite way I am, and need to go lighter on the deadlift.
Snatch DT
Use two kettlebells, suggested weight is 16kg.
5 Rounds
12 Deadlifts
9 Snatches
6 Overhead Squats
Each move is with two kettlebells, be a sensible person and go light. If you're some sort of monster and can stay moving with something more, than you have bigger bells than me sir.
Get out of breath
21-15-9
Clean
Jerk
Calorie Row
Clean
Jerk
Calorie Row
Do your left arm, then the row, then do your right arm. Suggested weight 24kg. Choose your weight based on what lets you keep moving.
Cindy variation
20 min AMRAP
5 Bar Muscle Ups
10 Goblet Squats
15 Swings
24kg
If you don't have a muscle up, just do the pull ups, add the dips in if you can.
If you don't even have a pull up bar, you can sub in a lot of kettlebell rows.
Tunnelvision
3 Rounds
800m run
20 Snatches @ 24kg
You may see everything closing in on these runs.
This is one of those workouts that can really wreck you if you go for it.
You could take it easy, and pace the runs. I recommend you go for it.
I have a rower, not everyone does. I love adding something monostructural, a fancy word for cardio, into workouts. Airdynes, ski ergs, or just plain old running, any of these will add to the workout.
In this workout I rowed, the equivalent run would be somewhere around 200m. If you can't run, do some burpees.
5 Rounds
300m Row
6 KB C&J @ 24kg
9 Swings @ 32kg
Chippah
3 simple movements, sandwiched between swings, to get your heart rate up.
20 Swings
20 Snatches
20 Swings
20 OH Squats
20 Swings
20 Front Squats
20 Swings
For myself the overhead squats are the most challenging, and it limits the size of the bell I can use. 24kg is appropriate for me
"Deep Five"
This is a variation of the Deep Six workout.
Just like any workout you can change the loading to fit what you need on that day. What I like about this workout is how complete it is. I can take a light bell and do a round or two of this leisurely to warmup, or I can choose a weight that's appropriate for that day, and do it straight through, as fast as I can.
5 Rounds
5 Swings
5 Snatches
5 Clean and Press
5 Front Squats
The difference between this and the Deep Six is that I eliminate the turkish get-up. I love TGUs, I think from a grappling perspective they're extremely beneficial. However they really aren't a speed movement, and I find them awkward in a workout. Without the TGU I can really keep moving the whole time.
5 Rounds
5 Kettlebell Cleans
5 Uppercuts
24kg Kettlebell
I like this one because it's quick and not too painful. Often if I've done a lot of lifting, feeling burnt out, or if I don't have a lot of time, I'll do this workout. It's fun and a nice way to get out of breath.
One thing I like about it is that you can keep the bell in your hands the whole time. The uppercuts leave you with a nice transition to the other hand, a person could make this an AMRAP if they wanted to.
Quick dumbbell couplet
Dumbbell front squats and cleans have always made me sore in a different way than barbell squats. For a little variance here's a dumbbell WOD.
10 down to 1
Hang Clean 40lb Dumbbells
Burpees
That's 10 Hang Cleans, 10 burpees, 9 hang cleans and 9, ...
These are full cleans, not power. I got this workout from Jon Gilson, and when he gave it to me, I thought it sounded easy. The note in my logbook says, 'deceptive..'
10-15-20-25-30
Push Up
10-8-6-4-2
KB Overhead Squat 24kg
Do 10 pushups, then 10 overhead squats, 15 pushups, then 8 OH squats..
I split up the OH squats evenly, doing my right arm, then my left arm. If you're weird or whatever you could do all of them on one arm.
These will test your shoulder flexibility, if you're not keeping your chest forward, you're fucking up. If you've got correct mobility, you can do overhead squats with two arms. It's really not that easy, Kelly Starrett refers to it as the Leopard Test .
Russian Swings and Lunges
15 min AMRAP
10 Russian Swings @ 32kg/24kg
20 Walking Lunges
Now I'm not against Russian swings per se, I just don't normally do them. For this workout though, they're perfect. The faster cycle rate of the Russian swing is very effective. This workout is so terrible because you never stop moving, and by terrible I mean awesome, and terrible.
*A quick Google image search reveals that a Russian swing is indeed an entirely different thing, used in circuses.
An actual Russian swing.
Core-tastic
I stumbled onto this one mostly by accident. While democratically trying to figure out what to do, my workout partner and I came up with a nasty combo.
Start a running clock:
At 1 minute:
5 Rounds
5 Handstand Pushups
20 GHD Sit Ups
At 20 minutes:
10 down to 1
2-KB Snatch @ 16kg
OH Walking Lunge w/ KBs
*If you don't have a GHD you can do toes to bar, or kettlebell overhead sit ups.
For the second part you're going to do, 10 double kettlebell snatches, then 10 overhead lunges with both kettlebells, then 9 and 9, 8 and 8...
Secret Service Snatch Test
Secret Service Snatch Test. Sounds intense right? I heard about this workout and was immediately intrigued. The workout is as follows.
10 minute AMRAP: Kettlebell Snatches. That's it, really.
In 10 minutes, complete as many kettlebell snatches as possible.
- Men use 24kg/ Women use 16kg.
- Switch hands as often as you want.
- Put the bell down if you want.
I really had no idea what I was getting into when I tried this, but I'll give you a spoiler, it involves breathing really heavy.
For an emasculating experience, watch Talayna Fortunado complete 145 reps using the men's prescribed weight. Apparently she wanted more of a challenge so she gave herself the rule that she couldn't put the bell down.
Freddy Krueger
From the mind of evil genius Ben Bergeron
21-15-9 Reps for time of:
KB Swings (70, 53)
Burpees
This is a fast workout, some freaks do it around 3 minutes (not me). The bell should be heavy, but not so heavy you aren't moving very fast. If this workout is longer than 7 minutes, you're not moving nearly fast enough.
Sadistically I've thought about modifying this workout by wearing a weight vest.