Welcome to the 12min Single Kettlebell CrossFit Workout.
If you wondering why I am so fond of the kettlebells as a training tool, make sure to read the following article that goes in-depth on the benefits of kettlebell training and gives you some guidance on what to look for when buying one.
What can you expect from this training session:
- The whole duration of this session is around 30 minutes including a proper warm-up and cool-down.
- You will perform two exercises either using kettlebells as your equipment or dumbbells.
- The rep scheme is a descending pyramid.
- A suggestion on how to approach this workout and how to scale it in case of injuries or difficulties with the exercises can be found further below.
Let’s get to the workout.
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Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
12min Single Kettlebell CrossFit Workout
10-8-6-4-2 reps, for the time of:
Dumbbell Power Clean
Burpee into Kettlebell Squat Clean
(Click on the link to see a movement demonstration)
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How to approach it?
This couple is quite an interesting workout.
On paper, it doesn’t seem to be like it could be a hard workout, but you will change your tone after the first set of performing other exercises.
I would suggest two approaches:
Beginner/Intermediate:
- The total number of reps is not that high, therefore you will be aiming at finishing the workout “unbroken”.
- In case the first sets are too much, break the set of 10 & 8 reps up into two sets of 6/4 and 5/3.
- After that, the number of reps decreases drastically and you should aim to finish the rest of the sets unbroken.
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Advanced:
- This workout gives you to test how good your conditioning really is.
- Go full throttle from the beginning and finish the workout as fast as possible.
- Unbroken on each set and trying to minimize the rest in between the exercises.
- After the first two sets, just hang on – it will be over soon.
How to scale?
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
Dumbbell Power Cleans: If you find the movement too difficult you can separate it into two less explosive steps – dumbbell deadlift to bicep curl.
Burpee into Goblet Squat: an option to scale is to separate the two movements by going with either a burpee and then a goblet squat
(Click on the link to see a movement demonstration)
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body time to recover:
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