Welcome to the Brutal 25min Full-Body CrossFit Workout.
On paper, this training session looks actually quite “easy” and enjoyable, wouldn’t you say!?
Let’s find out if this is really the case.
What can you expect from this workout?
- The duration of this whole session is around 35 to 45 minutes if you combine a full-body warm-up and cool-down.
- You will work your full body by performing bodyweight & kettlebell exercises.
- Next to improving your fitness, you will also be improving your mental game due to the tricky structure of the repetitions.
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:
Brutal 25min Full-Body CrossFit Workout
For time:
50 – 35 – 20 reps
of
Kettlebell Swings
Jumping Squats
Burpees
(click on the links for a movement demonstration)
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Did you enjoy the workout? Pin it!
How to approach it?
On paper, this workout doesn’t look too bad until you are in the middle of the first 50 reps and think that they will never end.
How do we make sure that this doesn’t happen to you?
With a good strategy!
Your approach for the first 50 reps of each exercise should be to break them up into multiple sets.
I usually go for a rep scheme like 15 – 10 – 15 – 10 and without blinking an eye, you got your first 50 reps done.
This is just a suggestion, you can of course break the 50 reps into bigger sets and of course a different number of reps.
Just make sure you keep moving and don’t take too many breaks.
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How to scale it?
The first option to scale a workout is always to reduce the number of reps according to your fitness level.
Be honest with yourself.
The workout will not have anything productive for you if you force yourself to finish the workout but end up beaten down the next few days.
You can go with a rep scheme of 30 – 20 – 10 or even less.
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- Kettlebell Swings: an alternative would be either a banded good morning or a bodyweight good morning which will give you a similar stimulus
- Jumping Squats: a good alternative for this exercise would be the regular air squat or the sumo squat (whichever feels better for you)
- Burpees: a good alternative would be the “no-push-up” burpee or breaking apart the dynamic movement into separate parts as you can see here
(click on the links for 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 & give your body time to recover:
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Happy Sweating!