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102 KETTLEBELL WORKOUTS

Grab-N-Go Beginner, Intermediate, and Advanced
Workouts
Inside, you’ll find 102 different kettlebell workouts for all skill levels.
They range from 20 to 30 minutes.
Why so short?
So they get done.
That means for many people, much more than 30 minutes and form starts to
degrade and fatigue sets in, both of which can lead to injury.
Furthermore, kettlebells are a “force multiplier.” Due to the ballistic nature of

exercises like the Swing, Clean, and Snatch, that pass between the legs
underneath the body, you can actually do more work in less time when compared
to traditional strength training exercises.
For example, if you accelerate a Swing on the way down, you can create or
exhibit “virtual force” - the momentary production of more force than the load
you’re actually using.
My weightlifting coach, Alfonso Duran, had me hold a dumbbell while standing on

a scale to explain this phenomenon. First, he had me use a “tempo” - a 4 second
negative, followed by a 2 second concentric. The number on the scale didn’t
change.
Then he had me move the dumbbell as fast as I could. The dial spun quickly to
the left as the mass of the dumbbell and my body weighed more due to the force
imparted by me on the dumbbell.
This is “virtual force.”
Former StrongFirst Instructor Brandon Hetzler has measured this “virtual force”
on a force plate as being approximately 10X the weight of the kettlebell - over
500 pounds with a 53 pound kettlebell.
That means, instead of producing 530 pounds of force per set of 10 reps (53
pound kettlebell X 10 reps), you could theoretically produce 5300 pounds of
force.
This is critically important to understand and apply because the more force you
can produce, the more work you perform.
And the more work you perform in any given workout, the faster you'll get the
results you're looking for.
Which brings us to a question:
WhatSizeKettlebellShouldYouUse?
What Size Kettlebell Should You Use?
Men:
● Rookie - 16kg
● Intermediate - 24kg
● Strong - 32kg+
Women:
● Rookie - 10-12kg
● Intermediate - 14-16kg
● Strong - 16-20kg+
Now, on to the workouts...
SINGLE KETTLEBELL
MINIMALIST PRIME
One kettlebell. One exercise.
1) Swing Hard!, 1.0*
● The 2-Hand Swing

● Set your timer for 20 minutes
● Use a medium kettlebell
● Perform 7 Swings every minute, on the minute
*You can do this with the 1H Swing; just alternate hands on the top of every
minute
2) Swing Hard! 2.0*

● Use the 2-H Swing
minute
3) Swing Hard! 3.0*

● Use a heavy kettlebell
● Use the 2-H Swing
minute
4) Non-Stop Get Ups
● The Get Up
● Do as many sets of 1/1 as you can in 15 minutes
5) Descending Hell Get Ups
● The Get Up
● Use a light to medium kettlebell
● Do as many descending ladders of 5,4,3,2,1 as you can in 15 minutes
○ 5,4,3,2,1 = Each hand, so 5+5,4+4,3+3,2+2,1+1

● Rest as much as necessary, and as little as possible between sets
5) The King Sized Killer
● The Snatch
● Use a “heavy-ish” kettlebell
● Perform ladders of 1,2,3,4,5
● Do as many sets as you can in the 20 minute time period
● Rest as much as necessary and as little as possible between sets
6) The King Sized Killer 2.0
● The Snatch
● Use a “heavy-ish” kettlebell
● Perform sets of 5
● Do as many sets as you can in the 20 minute time period
7) The King Sized Killer 3.0
● The Snatch
● Find your Rep Max (RM) using a medium kettlebell
● Do one side then the other, without rest
● Rest 5 minutes
● Perform sets with 50% of that RM for the next 15 minutes, resting as
needed between sets
8) The Long Cycle (Of Death…)
● Use the 1H Clean + Jerk

● Use a “comfortably heavy” kettlebell

● Perform ladders of 1,2,3,4,5, with no rest between sides… so 1+1, rest,
2+2, rest… and so on…
9) The Long Cycle (Of Death…) 2.0

● Use a medium sized kettlebell
● Perform sets of 10 with no rest between sides… so 10+10 then rest…
10) The Long Cycle (Of Death…) 3.0

● Find your Rep Max (RM) using a medium kettlebell
● Do one side then the other, without rest
● Rest 5 minutes
● Perform sets with 50% of that RM for the next 15 minutes, resting as
needed between sets
11) The Giant
● Use the 1H Clean + Press

● Use a “moderately heavy” kettlebell
● Perform as many sets as possible in the given time frame
12) Carry Me 1
● The Suitcase Carry (Hold a kettlebell in one hand by the side of your body
like a suitcase)
● Walk 40 yards/meters non-stop carrying a moderately heavy kettlebell
● Change hands, and walk back
● Do this as many times as you can in 20 minutes
13) Carry Me 2
● The Rack Carry (Hold a kettlebell on 1 side of your body in the rack
position)
● Change sides, and walk back
14) Carry Me 3
● The Overhead Carry (Hold a kettlebell on 1 side of your body in the

overhead position)
● Change sides, and walk back
15) The BUP
● The Bottom’s Up Press

● Use a medium sized kettlebell
● Perform ladders of 1,2,3, resting between sides… so 1+1, rest, 2+2, rest…
and so on…
● Rest as necessary, but not too little
16) Front Squat Madness, Light
● The Single KB Front Squat

● Use a “moderately heavy” kettlebell
MIXED BAG
One Kettlebell. Two Exercises. Grind. Ballistic.
17) MB 1
A1. 2H Swing x 10
A2. Get Up x 1,1

● Alternate sets of A1 and A2
18) MB 2
A1. 2H Swing x 10
A2. Goblet Squat x5
● Use a medium size kettlebell

19) MB 2, Hard
A1. 2H Swing x 20
A2. Goblet Squat x 10

20) MB 3
A1. 1H Swing x 10,10

A2. Press x 5,5

21) MB 4
A1. Single KB Front Squat x 5,5

A2. Snatch x 10,10
10
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22) MB 5

A2. Push Press x 5,5

23) MB 5, Hard

A2. Push Press x 10,10

24) MB 5, Harder
A1. Single KB Front Squat, L x 5,5

A2. Push Press, L x 10,10
A3. Single KB Front Squat, R x5
A4. Push Press, R x 10

11

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102 KETTLEBELL WORKOUTS

They range from 20 to 30 minutes.

So they get done.

Furthermore, kettlebells are a “force multiplier.” Due to the ballistic nature of

My weightlifting coach, Alfonso Duran, had me hold a dumbbell while standing on

This is “virtual force.”

Which brings us to a question:

Now, on to the workouts...

1) Swing Hard!, 1.0*

● The 2-Hand Swing

2) Swing Hard! 2.0*

● Set your timer for 20 minutes

3) Swing Hard! 3.0*

● Set your timer for 20 minutes

4) Non-Stop Get Ups

5) Descending Hell Get Ups

○ 5,4,3,2,1 = Each hand, so 5+5,4+4,3+3,2+2,1+1

5) The King Sized Killer

6) The King Sized Killer 2.0

7) The King Sized Killer 3.0

8) The Long Cycle (Of Death…)

● Use the 1H Clean + Jerk

● Use a “comfortably heavy” kettlebell

9) The Long Cycle (Of Death…) 2.0

● Use the 1H Clean + Jerk

10) The Long Cycle (Of Death…) 3.0

● Use the 1H Clean + Jerk

11) The Giant

● Use the 1H Clean + Press

● The Overhead Carry (Hold a kettlebell on 1 side of your body in the

15) The BUP

● The Bottom’s Up Press

16) Front Squat Madness, Light

● The Single KB Front Squat

● Set your timer for 20 minutes

● Use a medium size kettlebell

● Use a medium size kettlebell

A1. 1H Swing x 10,10

● Use a medium size kettlebell

A1. Single KB Front Squat x 5,5

● Use a medium size kettlebell

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● Set your timer for 20 minutes

A1. Single KB Front Squat x 5,5

● Use a medium size kettlebell

A1. Single KB Front Squat x 5,5

● Use a medium size kettlebell

A1. Single KB Front Squat, L x 5,5

● Use a medium size kettlebell