Athletic-ish

Kettlebell WODs are the perfect quick, efficient, and flexible workout to mix in to your fitness routine.

Working Out with a Busy Schedule

Finding time for a workout can be a challenge, especially for busy parents or professionals. However, the key to a good workout and fitness routine is not always about having more time or equipment, but about working with and maximizing what is available.  

Recommended Kettlebells for Your Workouts

Kettlebells are simple and incredibly versatile and can provide a full-body workout with a single piece of equipment. If you don’t have a kettlebell already, Kettlebell Kings are my recommended and personal go-to kettlebells.

What is a WOD?

WOD (“Workout of the Day”) is a term typically used in CrossFit. WODs describe functional, high-intensity, high-variation workouts that challenge your strength, endurance, and flexibility. WODs are typically quick and efficient which makes them an excellent choice for getting in a workout.

Exploring Kettlebell WODs

In this post, we’ll explore 8 kettlebell WODs that are designed to be done anywhere, anytime, and with nothing more than a single kettlebell. These Kettlebell WODs can be scaled to accommodate all fitness levels.

Integrating these workouts into your fitness routine will help you ignite your conditioning, build strength, and improve your overall well-being without forcing you to sacrifice your schedule.

Let your imagination mix up the programming. Substitute Lunges for Squats. Jumping Jacks or Jump Rope for Run. There are many variations to experiment within these WODs.

The Kettlebell Swing is incorporated into most of the WODs. You can choose American or Russian Kettlebell Swings and any other appropriate scaling option in any of the kettlebell WODs.

8 Kettlebell WODs

Kettlebell WOD #1

5 Rounds for Time

• 20 Kettlebell Swings
• 400-meter run

Kettlebell WOD #2

For Time

• 100 Kettlebell Swings
• 100 Sit-ups
• 100 Air Squats
• 100 Push-Ups

Kettlebell WOD #3

21-15-9 Reps for Time

• Kettlebell Swings
• Burpees

Kettlebell WOD #4

5 Rounds for Time

• 600-meter Run
• 40 Russian Kettlebell Swings
• 20 Air Squats

Kettlebell WOD #5

For Time

• 100 American Kettlebell Swings
• **2 burpees at the top of each minute

Kettlebell WOD #6

For Time

• 100 American Kettlebell Swings
• 200 Russian Kettlebell Swings
• **Every time you break and drop the kettlebell
• 5 burpees
• 10 push-ups
• 15 air squats

Kettlebell WOD #7

5 Rounds for Time

• 400-meter run
• 30 kettlebell swings
• 15 pull-ups

Kettlebell WOD #8

20 rounds for Time

• 15 Russian Kettlebell Swings
• 10 Sit-ups

A quick Kettlebell WOD is incredible efficient. According to a kettlebell study by ACE, the American Council on Exercise, participants burned an average of 20.2 calories per minute during a 20-minute session. That’s over 400 calories in a workout!

That’s equivalent to running at a 6-minute mile pace!

Now, you must be pushing the intensity and pace during these sessions to achieve those results. However, the return on a kettlebell workout is higher than the majority of other fitness options available.

So what are you waiting for? Give it a go! The worst that can happen is you get lean, mean, and fit.

And if you need a Kettlebell, head over and snag one (or a set) from Kettlebell Kings.