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Crush Your Week: 5 Power-Building Kettlebell Workouts

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Crush Your Week: 5 Power-Building Kettlebell Workouts
Presented by Spartan Training®

The kettlebell is one of the most versatile training tools in a Spartan's arsenal. Your body and a pair of bells are all that you need for this week's five workouts, courtesy of Spartan SGX Coach Troy Rand. Keeping the intensity high and pushing through the discomfort will be key in developing a powerful mind and body.


What are the benefits of kettlebell workouts?

Adding a kettlebell to your home gym arsenal can provide you several training benefits, including:

  1. Versatile workouts
  2. Improved core strength
  3. Increased muscular endurance and stamina
  4. Reduced risk of injury
  5. Improved mobility and range of motion

01

Workout: Full-Body Grind

A 4-round circuit workout with 60 seconds of rest between rounds.

  1. 10 goblet squats
  2. 15 KB swings
  3. 10 goblet alternating lunges
  4. 15 push-ups
  5. 10 bent-over rows
02

Workout: Burpees and Bells

An alternating EMOM (every minute on the minute) where you'll repeat pairs of two-minute exercise segments for 20 minutes. Complete the required reps of each exercise, then rest the remainder of that minute.

  1. Minute 1: 5 (each side) alternating KB snatches
  2. Minute 2: 10 burpees
  3. Repeat this circuit 10 times for 20 total minutes

03

Workout: Power Tabata

8 rounds with 60 seconds of rest between each. Perform each exercise for 20 seconds, then rest for 10 seconds before moving to the next exercise. 

  1. Jumping squats
  2. KB swings
  3. Push-ups
  4. Hang cleans
  5. Push presses

04

Workout: Bring the Heat

In this AMRAP workout, do as many rounds as you can in 20 minutes, adding 1 rep to the KB movements after each round.

  1. 20-meter bear crawl
  2. 1 KB deadlift
  3. 1 KB squat clean
  4. 1 KB thruster
  5. 20-meter bear crawl
  6. 2 KB deadlifts
  7. 2 KB squat cleans
  8. 2 KB thrusters

05

Workout: Short but Complex

An EMOM (every minute on the minute) workout for 15 minutes total. Complete the required reps of all exercises in under a minute, then rest the remainder of that minute.

  1. 5 left arm KB swings
  2. 3 left arm KB cleans
  3. 1 left arm KB snatch
  4. 5 right arm KB swings
  5. 3 right arm KB cleans
  6. 1 right arm KB snatch

Get Obstacle Ready