Welcome to 15min Single Kettlebell CrossFit Workout.
Here we are with another workout involving a single kettlebell.
You might be wondering why I am so “obsessed” with kettlebell workouts!?
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 full warm-up and cool-down.
- You will be performing two full-body movements with a little bit of a higher difficulty.
- The rep scheme is basically a reverse pyramid, going from a high number of reps and decreasing each set.
- A guide on how to approach this workout and scaling options are provided further below.
Let’s get to the workout.
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:
15min Single Kettlebell CrossFit Workout
(Click on the link to see a movement demonstration)
Enjoyed the 15min Single Kettlebell CrossFit Workout?
How to approach?
The approach for this workout is pretty straightforward no matter if you are a beginner, intermediate or advanced athlete.
The number of reps isn’t too high to break them into multiple sets but if you do, do it in no more than two or three sets.
If you are performing both movements unscaled, you will feel that your core will be taxed in the middle of the workout.
Make sure to keep a solid technique and not start cheating just to finish the workout faster.
Good technique should be your focus, no matter how fatigued you may be.
Make sure to take your breaks after a completed set of reps.
How to scale?
Before scaling the movement, always reduce the number of reps first if it’s too much volume for you.
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- Kettlebell/ Dumbbell Goblet Squat: an alternative would be a squat with the dumbbells on your side and without the weight, the bodyweight sumo squat
- Spiderman Push-Up: find a way to perform a more challenging version of the push-up if you can, for example, diamond push-ups, hand-release push-ups, feet-elevated push-ups, and if you are struggling with push-ups in general, turn to the knee push-up
(Click on the links for movement demonstration)
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
If you enjoyed this 15min Single Kettlebell CrossFit Workout, you should definitely browse through some of the following and bookmark them for later: