Kettlebell training isn’t something new but it seems to be receiving ever-growing popularity in the last decade or so, especially when it comes to creating new Kettlebell Crossfit workouts and routines.
What makes kettlebells different?
Kettlebells, these funny-looking metal balls with handles, present a bit of a different stimulus than traditional dumbbells.
The main reason for that is the difference in mass distribution.
With dumbbells, the weight is on both sides of your hand.
In contrast, the center of mass with kettlebells extends beyond your hand.
This facilitates the ballistic type of movements like kettlebell swings, kettlebell cleans, and snatches.
The way these exercises work is by accelerating the weight with maximum power with no deceleration phase.
This allows us to maximize both power and speed training.
Simply put…
kettlebell training combines explosiveness, strength, and cardiovascular training in one. (click on the link if you are curious to see some studies)
And in any way, it’s simply nice to diversify our fitness routines and challenge ourselves with different stimuli.
So, why not give any of these 20 kettlebell workouts a go?
If you’re looking for a kettlebell workout with a little bit more guidance and exercise demonstration, check out my latest full-body kettlebell HIIT workout here!
Video Example of One Of My Kettlebell CrossFit Workouts (Turn the Adblocker Off)
TOP 20 Kettlebell Crossfit Workouts
1. Kettlebell Karen
150 Kettlebell Thrusters for time
2. For Time
50-40-30-20-10
KB Goblet Squats
KB Swings
3. Death by kettlebell swings
-> Minute 1: 1 KB swing
-> Minute 2: 2 KB swings
.
.
-> Minute X: X KB swings
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4. EMOM 12 (Alternating)
12 min EMOM of:
25 Single Arm KB Swings
25 Single Arm KB Swings
8 Burpee Box Jumps
5. EMOM 15
15 min EMOM of:
15 Double KB Sumo Deadlifts
20 KB Swings
15 Double KB Sumo Deadlift High Pulls
6. EMOM 10
10 min EMOM of:
20 KB Swings (even)
10 KB Goblet Squats (odd)
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7. AMRAP 12
12 min AMRAP of:
4 KB Clean and Press (per arm)
4 KB Clean and Squat (per arm)
5 KB Single Arm Swings (per arm)
5 KB Snatches (per arm)
8. EMOM 30
30 min EMOM of:
Complete in the same minute:
3 Burpee Goblet Squat
4 KB Thruster
5 KB Swing
9. 5 Rounds
15 Kettlebell Swings
15 Burpees
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10. EMOM 20
20 min EMOM of:
Even min: 12/15 cal row
Odd min: 15 Kettlebell swings 12kg/16kg
10 more Kettlebell Crossfit Workouts
11. EMOM 20
20 min EMOM of:
Complete in the same minute:
8 KB Thruster
8 Burpees
12. 3 Rounder
1 min KB thruster
1min KB High Pull
1min Jumping squat
1min KB Push Press
1min Burpees
1min break
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13. EMOM 10
10min EMOM of:
Odd min: 15 KB Thruster
Even min: 10 KB Snatch
14. EMOM 12
12 min EMOM of:
1st min: 10 KB goblet squats
2nd min: 10 KB push press
3rd min: 10 KB thrusters
15. EMOM 10
10 min EMOM of:
Odd: 15 KB Snatches (alternating)
Even: 15 Burpees
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16. 100 rep Workout
For Time:
100 Kettlebell Goblet Squat
Every time you break: Do 5 Push-Ups
17. AMRAP 12
12 min AMRAP of:
5 Burpees
10 KB Deadlifts
15 Goblet Squats
18. 20 Rounder
For time:
5 Push-ups
5 KB Goblet Squats
5 KB Sit-ups
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19. 50-40-30-20-10 reps of:
KB Swings
Sit-ups
20. 3 Rounder
For Time:
20 KB Clean to Reverse Lunge (alternating)
20 KB Push Press (alternating)
20 KB Goblet Squat
20 KB V-Ups
20 KB Deadlift High-pulls
View the 20 Kettlebell CrossFit Workouts as a Google Web Story
5 Bonus Kettlebell CrossFit Workouts
21. AMRAP for 21 Minute
5 Burpees
10 Push-Ups
15 Kettlebell Swings
22. Workout For Time
300 Air Squats
150 American Kettlebell Swings
23. Workout For Time
50-40-30-20-10
KB Goblet Squats
KB Swings
24. Workout For Time
100 Kettlebell Swings
100 Sit-Ups
100 Air Squats
100 Push-Ups
25. 5 Rounder
20 Kettlebell Swings
400 meter Run
If you like these types of kettlebell CrossFit workouts, make sure to check our list of Home WODs – most of them are really challenging but home-friendly.
I hope you were able to find your next challenge here.
Remember you can always scale and adjust them to your level.
Frequently Asked Questions
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Is kettlebell training CrossFit?
Kettlebell training is not CrossFit but it’s definitely part of the CrossFit training repertoire. Next to dumbbells and barbells, it’s one of the most used equipment pieces.
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What weight kettlebell is used in CrossFit?
The weight of the kettlebell usually depends on the workouts, the exercise, and the fitness level of the athlete. It varies between 5kg/10lbs up to 32kg/72lbs.
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Will kettlebells get you ripped?
Kettlebell training is a great and efficient way to get into shape. But training alone will not get you ripped, you will need to dial in your nutrition and stay in a caloric deficit for a longer time.
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Is it OK to do kettlebells every day?
As long as you vary the weight and length of your kettlebell training, one could say that you can do kettlebell training on a daily basis.
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What is the right kettlebell weight for me?
The right kettlebell weight depends on the duration of your workout, the type of exercise, and your fitness level. But usually, go with a weight with which you can do 3 to 5 reps unbroken during the kettlebell CrossFit workouts.
Don’t forget to pin them for later! 🙂
