WorkoutsKettlebell Circuit
Kettlebell Circuit
A structured double-kettlebell session that moves through squat, press, hinge, pull, lunge, and core work before finishing with a six-minute complex. Twenty-two minutes of controlled strength endurance with very little wasted movement.
Equipment
- Kettlebell — 2x 24/16 kgKettlebell — 2x 24 kgKettlebell — 2x 16 kg
EMOM · 22' total
Block 1 — 1' per interval
| Round | Kettlebell Front Squat2x 24/16 kg2x 24 kg2x 16 kg | Kettlebell Floor Press2x 24/16 kg2x 24 kg2x 16 kg |
|---|---|---|
| I | 15 | 12 |
| II | 15 | 12 |
Block 2 — 1' per interval
| Round | Kettlebell Deadlift2x 24/16 kg2x 24 kg2x 16 kg | Kettlebell Pull-Over24/16 kg24 kg16 kg |
|---|---|---|
| I | 15 | 12 |
| II | 15 | 12 |
Block 3 — 1' per interval
| Round | Kettlebell Thruster2x 24/16 kg2x 24 kg2x 16 kg | Alternating Kettlebell Bent Over Row2x 24/16 kg2x 24 kg2x 16 kg |
|---|---|---|
| I | 6 | 16 |
| II | 6 | 16 |
Block 4 — 1' per interval
| Round | Alternating Kettlebell Reverse Lunge2x 24/16 kg2x 24 kg2x 16 kg | Hollow Hold |
|---|---|---|
| I | 16 | 30 s |
| II | 16 | 30 s |
Block 5 — 6 rounds — 1' per interval
Complex
- 2 Kettlebell Clean
- 1 Kettlebell Shoulder Press
- 3 Kettlebell Front Squat
Score = Total rounds
The workout
EMOM · 22' total
Block 1 — 2 rounds — 1' per interval
15 Kettlebell Front Squat
2x 24/16 kg2x 24 kg2x 16 kg
12 Kettlebell Floor Press
2x 24/16 kg2x 24 kg2x 16 kg
Block 2 — 2 rounds — 1' per interval
15 Kettlebell Deadlift
2x 24/16 kg2x 24 kg2x 16 kg
12 Kettlebell Pull-Over
24/16 kg24 kg16 kg
Block 3 — 2 rounds — 1' per interval
6 Kettlebell Thruster
2x 24/16 kg2x 24 kg2x 16 kg
16 Alternating Kettlebell Bent Over Row
2x 24/16 kg2x 24 kg2x 16 kg
Block 4 — 2 rounds — 1' per interval
16 Alternating Kettlebell Reverse Lunge
2x 24/16 kg2x 24 kg2x 16 kg
30 s Hollow Hold
Block 5 — 6 rounds — 1' per interval
1 Complex
2x 24/16 kg2x 24 kg2x 16 kg2 Kettlebell Clean
1 Kettlebell Shoulder Press
3 Kettlebell Front Squat
Scoring
The score is the number of completed rounds.
Run it in Everground
Kettlebell Circuit is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Hollow Hold
- Kettlebell Bent Over Row
- Kettlebell Clean
- Kettlebell Deadlift
- Kettlebell Floor Press
- Kettlebell Front Squat
- Kettlebell Pull-Over
- Kettlebell Reverse Lunge
- Kettlebell Shoulder Press
- Kettlebell Thruster
Equipment
- Kettlebell — 24/16 kgKettlebell — 24 kgKettlebell — 16 kg
EMOM · 22' total
Block 1 — 1' per interval
| Round | Kettlebell Front Squat24/16 kg24 kg16 kg | Kettlebell Floor Press24/16 kg24 kg16 kg |
|---|---|---|
| I | 15 | 6+6 |
| II | 15 | 6+6 |
Block 2 — 1' per interval
| Round | Kettlebell Deadlift24/16 kg24 kg16 kg | Kettlebell Pull-Over24/16 kg24 kg16 kg |
|---|---|---|
| I | 15 | 12 |
| II | 15 | 12 |
Block 3 — 1' per interval
| Round | Kettlebell Thruster24/16 kg24 kg16 kg | Alternating Kettlebell Bent Over Row24/16 kg24 kg16 kg |
|---|---|---|
| I | 6+6 | 16 |
| II | 6+6 | 16 |
Block 4 — 1' per interval
| Round | Alternating Kettlebell Reverse Lunge24/16 kg24 kg16 kg | Hollow Hold |
|---|---|---|
| I | 16 | 30 s |
| II | 16 | 30 s |
Block 5 — 6 rounds — 1' per interval
Complex
- 2 Kettlebell Clean
- 1 Kettlebell Shoulder Press
- 3 Kettlebell Front Squat
Score = Total rounds
The workout
EMOM · 22' total
Block 1 — 2 rounds — 1' per interval
15 Kettlebell Front Squat
24/16 kg24 kg16 kg
6+6 Kettlebell Floor Press
24/16 kg24 kg16 kg
Block 2 — 2 rounds — 1' per interval
15 Kettlebell Deadlift
24/16 kg24 kg16 kg
12 Kettlebell Pull-Over
24/16 kg24 kg16 kg
Block 3 — 2 rounds — 1' per interval
6+6 Kettlebell Thruster
24/16 kg24 kg16 kg
16 Alternating Kettlebell Bent Over Row
24/16 kg24 kg16 kg
Block 4 — 2 rounds — 1' per interval
16 Alternating Kettlebell Reverse Lunge
24/16 kg24 kg16 kg
30 s Hollow Hold
Block 5 — 6 rounds — 1' per interval
1 Complex
24/16 kg24 kg16 kg2 Kettlebell Clean
1 Kettlebell Shoulder Press
3 Kettlebell Front Squat
Scoring
The score is the number of completed rounds.
Run it in Everground
Kettlebell Circuit is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Hollow Hold
- Kettlebell Bent Over Row
- Kettlebell Clean
- Kettlebell Deadlift
- Kettlebell Floor Press
- Kettlebell Front Squat
- Kettlebell Pull-Over
- Kettlebell Reverse Lunge
- Kettlebell Shoulder Press
- Kettlebell Thruster
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