david whitley - 102 kettlebell workouts

8/12/2019 David Whitley - 102 Kettlebell Workouts

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102 Kettlebell

Workouts

By David Whitley, Sr. RKC

Copyright 2008 Iron Tamer Fitness www.irontamer.com



I must express huge amounts of gratitude to Pavel, John DuCane and all mycolleagues, teachers and students. Thanks to my wife Mandy for her support andto my parents for everything they have done for me.

Thanks also to God for all He has done for me.

Proverbs 24:5 A wise man is strong, Yes a man of knowledge increasesstrength;

Davewww.irontamer.com


http://www.irontamer.com/




102 Kettlebell WorkoutsBy David Whit ley, Sr. RKC

“ Hey Dave, what’s the best kettlebell workout for (fill in the blank)??”

A while back I had an idea. Write a short book of kettlebell workouts with no fluff,no filler and no BS. I wanted the reader to be able to flip open a book, close theireyes and put their finger on a page and find a workout. My first book, 101Kettlebell Workouts was that book

I compiled workouts from my clients, my classes and myself and also includedworkouts inspired by (a polite way to say stolen from) my colleagues. Getting to101 was the easy part. I was amazed by the stuff I had to leave out.

When I put together the first 101 Kettlebell Workouts book, I had no idea that

the response would be so phenomenal. 2 years and thousands of copies of laterI still receive emails about it, almost daily, most of them ending with “ MOREPLEASE!”

OK then, here it is. 102 Kettlebell Workouts.

This time around, I also give a few responses to some of the questions that keepcoming up. If you can’t find the answer in here, you can email me [email protected] Like the last time, I will assume you already know the names of the most

common kettlebell drills and that your technique is up to par. If not, seek helpfrom an RKC.

Like any form of physical training, there is potential for injury and some of theseworkouts may be too tough for some people. Use your common sense and getyour doctor’s clearance. Like I tell the members of my Nashville KettlebellBootcamp “Push yourself, but don’t be stupid.”


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A few commonly asked questions

Q: Where Should I buy my kettlebell?

A: Dragon Door has the highest quality kettlebells on the market. They are the American original and the only ones I use. You may find cheaper kettlebells, butyou will not find a better value. You get what you pay for.

Q: How many kettlebells do I need? A: You can get a lot of mileage out of one kettlebell. More than one will obviouslygive you more options. Some of the workouts listed used double kettlebells,others are single. It is up to you to decide how many to get. A complete set ispairs of three sizes, light medium and heavy, but you can really get a lot out of

just one.

Q: Where should I practice wi th my kettlebell?

A: I usually recommend that kettlebell workouts be done outdoors, in and areawhere the kettlebell can be dropped without causing any damage.

Q: I am already doing (fill in the blank). Can I combine kettlebells with it? A: Maybe. This book is designed to give you a lot of useful workouts. Programdesign is too big a subject to cover here.

Q: I am not sure about my technique. Where can I find an instruc tor nearme?

A: Dragon Door has a complete listing of RKC instructors on their website. The

RKC is the gold standard in kettlebell instruction.

Q: What is a good source for nut ritional information? A: Nutrition is too broad a subject to cover in this book, and I am not an expert init, although I do have a lot of hands-on experience.

I recommend two distinctly different resources for different reasons. Dr. JohnBerardi’s Precision Nutrition and Ori Hofmekler’s Warrior Diet. A lot of people aresuccessful at cycling between the two.

Q: Do you recommend any nutritional supplements?

A: I recommend Prograde Nutrition. They have a great line of all-naturalsupplements ranging from post-workout recovery to meal replacement tomultivitamin. I have used it and it is good stuff.



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9. Snatch 3x10/10

Goblet squat 3x5

10. Swing x25 reps alternated with

Burpees (Squat thrust) x10 repsComplete as many rounds as possible in 30:00

11. Pushup variation as many as possible in 5:00Rest 1:00Swing- as many as possible in 5:00Rest 1:00Goblet Squat

As many as possible in 5:00Rest 1:00Pullup- as many as possible in 5:00

Rest 1:00

12. Turkish Get-up- as many as possible in 10:00Rest 1:00Pullup- as many as possible in 8:00Rest 1:00Swing- as many as possible in 8:00

13. Double C&P 5x5 alternate withPullup 5x5Swing 12x15

14. Pullup 5x5 alternate withDouble C&P 5x5Goblet Squat 5x5 alternate withSnatch 5x10/10

15. Get up 3x3/3Pullup 3x5Double Squat 3x5Done as a circuitRest 2:00Swing 5x25

16. Double C&P 5x5Double Squat 5x3Double Row 5x5Done as a circuitSnatch 5x10/10




28. Turkish Get-up 5x2/2Swing 5x25Renegade Row 3x 5/5

29. Snatch: 30 on/ :30 off for 20:00 Alternate arms each set

30. Snatch 1:00 right, 1:00 leftrest:30repeat a total of 10 times

31. Alternating press 5x5/5 alternated with Alternating Row 5x5/5Rest 2:00

Snatch 5x15/15




Workout 71A) Double farmer walk 2 x 100'1B) Double overhead walk 2 x 100'

1C) Double rack walks 2 x 100'

Workout 81A) Double burpee + push up 5x51B) Heavy snatches 5 x 5/51C) Hand to hand swings 1 x 100

Workout 9 (field workout)1) 2 hand high pull, catch and push throw x 5 minutes2) 1 arm snatch x as many reps as possible in 5 minutes

3) Farmer walks 5 x 1 minute

Workout 101A) 1 arm snatch + windmill combo 3 x 31B) 1 arm push press + overhead squat 3 x 52A) Double clean + squat + press 3 x 82B) Renegade row + push up 3 x 53) Get up sit up 2 x 5




Group Workouts

In my local Nashville Kettlebell Bootcamp classes I have a variety of people witha variety of fitness levels. The challenge has always been to create a workout fora group that allows everyone to push themselves within their own level of fitness.

Here are some examples from our class. If you are a fitness professional doinggroup classes or bootcamps, you will get a LOT of mileage out of this section.

If you aren’t in the fitness business, these workouts can easily be done byyourself.

Workout 1:Circuit :30/:30 :30 restSplit Squat1 arm row

pushup/plank

3 rounds

Intervalsburpee1:00 work, jog/walk 1:302roundsSwing1:00 work, jog/walk 1:302rounds

Workout 2: C&P with partners4 ladders of 1,2,3,4 reps

snatchesalternating between a heavy and a medium weightH-3/3M-10/10H-4/4M-12/12

H-5/5






Workout 3: Turkish Getup

Alternating with partner 1 rep per side

12:00Rest 2:00swing 1:00run 1:30x5 rounds

Workout 4: Circuit-Pushup/Plank HoldRow

Lunge

:30 each side:30 rest3 roundsrest 2:00VO2 Max snatch protocol (as developed by Master RKC Kenneth Jay):15 snatching, :15 rest34 sets17:00 total

Workout 5: Circuit:RowLungeMilitary Press

:45 per side, :45 rest between exercises4 rounds

Swing:30 on:30 off10 rounds


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Workout 6: Go heavier than normal, heavy enough that putting the weight down for a pauseduring the timed set is needed.

Supersets in a circuit, :45 interval:Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)1 arm row +swing1 arm military press +squat3x through this sequence.

rest 2:00High pulls :45 work, :30 rest6 rounds (3 per arm)

Workout 7:Circuit :45 work, :30 restSee Saw pressSeated Hot potatoGoblet Squat

Rest 2:00

Swings:30 work:20 restx5 rounds

Workout 8: Circuit One:SquatPushupV-up:30 work, :30 rest4 rounds

Circuit Two: Alternating RowLungePlank:30 work, 30 rest

Swing :30/Rest:30Burpee :30/ rest :30. Complete10 rounds




Workout 9: Circuit:6:00 work, :30 break to rotateGetup

Alternate with partner 1/1Lunge Alternate with partner 5/5Pushup

Alternate with partner 10Row

Alternate with partner 10/10rest 2:00Swings 1:00 work/:30 rest4 rounds

Workout 10: Supersets A1-Side plank A2-Lunge

B1-Mil pressB2-row

:30 on :30 off4 rounds of each

Swings :30 work, :45 rest10 rounds

Workout 11: LungePushupRussian Twist1 arm row:30 on :30 off, 8 rounds of each

Snatches-complete as many as possible in 5:00




Workout 12: Supersets:PushupSwing1:00 each/:30 rest between

6 rounds

Hot potato/plank/V-up:30 each, no rest:30 rest after completing the circuit3 rounds

Workout 13: Circuit:PushupJumping Lunge

Row1:00 work, :30 rest4 roundsrest 2:00swings:30 work:20 rest10 rounds

Workout 14:Supersets:

A. Lunge & row :30 per sideB. Thruster & pushup 1:00 each:30 rest between,3 rounds of each.Rest 2:00Swings:30 work/:15 rest7 rounds




Workout 15: PushupDouble KB DeadliftStatic lungeOne arm row

:30/:30 per side, :30 rest between exercises4 rounds

Swings:30 on,20 off8 rounds

Workout 16: Circuit:

Alt Row Alt reverse lunge

V-up1:00 work, :30 restx4 rounds

Swing 1:00Run/Rest 1:30x6 rounds

Workout 17:ComplexHot Potatosquat and press (1 arm)squat only (1 arm)press only (1 arm)high pull (1 arm):30 per exercise, no putting the KB down:30 rest between arms2 rounds per side

swings on Tabata time :20 work, :10 restx4 minutes

Workout 18: Fighter’s circuits:1:00 each exercise x 21. Seated hot potato + Mountain climber2. Slingshot + squat & press3. Row & burpee4. Swing & pushup1:00 rest between




Workout 19: Complex:High pullCleanSwing

:30 each per arm:30 rest

CircuitPushupJump Lunge

Alt row1:00/:30 x 4 rounds

swings:20 work :30 rest

8 rounds

Workout 20: Circuit:RowPressLunge:30 per side4 rounds

Swing ladders with partner10,15,208:00

Workout 21: Snatch x5/5v-up x5Burpee x10

As many rounds as possible in 20:00




Full Body Power

In June of 2008 I released a DVD entitled Full Body Power: KettlebellsBeyond the Basics.

It contains step-by-step instruction in several combination exercises and otheradvanced drills. This section puts together workouts using those some of thoseexercises.

Workout 1: Kettlebell Burpee and Deadlift combo:30 work, :30 rest for 10 sets

Workout 2:Kettlebell Burpee and Clean and press comboLadders-

5 sets, increasing reps each set (1,2,3,4,5 reps)Repeat the ladder 3 times

Workout 3:Kettlebell Burpee and Double snatch comboLadders-3 sets, increasing reps each set (1,2,3 reps)repeat the ladder 5 times

Workout 4:Bent press singles, alternating sides each rep

As many as possible in 15:00Rest 5:00Swings- As many as possible in 15:00

Workout 5:Turkish Windmill5 sets of 1per sideRest 3:00Kettlebell Burpee and Deadlift combo:30 work, :30 rest for 5 sets

Workout 6:Two hands anyhow-10 reps per siderest 2:00Clean, Squat and Press5 sets of 5 reps per side


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Workout 6:Follow the Leader Press-low position3 sets of 3 per sideSwing5 sets of 20

Workout 7:Follow the Leader Press-Rack position5 sets of 3 per side

Windmill5 sets of 2 per side

Snatch 5:00, as many reps as possible

Workout 8:

Follow the Leader Press-Over head position5 sets of 2 per sideSwing5 sets of 10 per hand

Workout 9:Follow the Leader Press-2 sets of 2 per side in each of the 3 positionsKettlebell Burpee and Double Clean combo5 sets of 5

Workout 10:Follow the Leader Press-3 sets of 2 per side in each of the 3 positions

Kettlebell Burpee and Deadlift combo3 sets of 10

Workout 11:Double Clean, Squat and Press10 sets of 5 reps

Workout 12:Double Clean, Squat and Press3 sets of 5 reps

Kettlebell Burpee and swing combo3 sets of 10




Workout 13:Double Clean, Squat and Press

As many reps as possible in 30 minutes

Workout 14:

Kettlebell Burpee and Deadlift combo2 sets of 10Kettlebell Burpee and swing combo2 sets of 10Kettlebell Burpee and Clean combo2 sets of 10Kettlebell Burpee and High Pull combo2 sets of 10Kettlebell Burpee and Double snatch combo2 sets of 10

Workout 15:Turkish Windmill5 sets of 1/1Double snatch10 sets of 3

Workout 16:Turkish Windmill4 sets of 2/2 Clean, press & overhead squat combo6 sets of 3 per arm

Workout 17:Double Windmill3 sets of 3 per sideSquat and press 5 sets of 5Swing5 sets of 20




Metabolic Acceleration

Metabolic Acceleration is a term I got from Alwyn Cosgrove. These workouts aresimilar to Charles Staley’s Escalated Density Training (which I talked about in101 Workouts Part One). The primary difference is that the focus is on ramping

up the metabolism rather than building mass.

Workout 1:Deck squat x 5 repsClean and press x 5 reps per armComplete as many rounds as possible in 10:00Rest 3:00Snatch x5/5Complete as many rounds as possible in 10:00

Workout 2:Double Squat x5Double Snatch x5Complete as many rounds as possible in 12:00Rest 3:00Renegade Row x5/5Swing x 12Complete as many rounds as possible in 12:00

Workout 3:Double clean and Press x5

Pullup x5Rest 3:00Complete as many rounds as possible in 12:00Hanging Leg raise x5Double Squat x5Complete as many rounds as possible in 12:00

Workout 4Turkish Get up 2 reps per sideComplete as many rounds as possible in 12:00Rest 3:00

Swing x12Pushup x5Complete as many rounds as possible in 12:00


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Workout 5 Renegade Row x5/5Snatch x 6 reps per sideComplete as many rounds as possible in 12:00Rest 3:00

Pullup x5Goblet squat x 5

Workout 6:Deck squat x 5 repsRow x 5 reps per armComplete as many rounds as possible in 12:00Rest 3:00Swing x25Complete as many rounds as possible in 10:00

Workout 7:Double Squat x5Pullup x5Rest 3:00Complete as many rounds as possible in 12:00Hanging Leg raise x5Double clean and Press x5Complete as many rounds as possible in 12:00

Workout 8:See Saw Press x5 per sidePullup x5Rest 3:00Complete as many rounds as possible in 12:00Double Squat x5Swing x10Complete as many rounds as possible in 12:00

Workout 9:Turkish Get up 1 rep per sideComplete as many rounds as possible in 15:00Rest 3:00Swing x20Complete as many rounds as possible in 12:00




Workout 10Snatch 12 reps per sideComplete as many rounds as possible in 15:00Rest 3:00Pushup x12

Pullup x5Complete as many rounds as possible in 15:00

Workout 11Pushup x12Swing x12Pullup x5Complete as many rounds as possible in 15:00Rest 3:00

Alternating Lunge x 10 per leg

Clean and press x 5Complete as many rounds as possible in 15:00

Workout 12Pushup x12

Alternating Lunge x 10 per legComplete as many rounds as possible in 15:00Rest 3:00Pullup x5Clean and press x 5Swing x12Complete as many rounds as possible in 15:00

Workout 13:Double Squat x5Double Clean and Press x5Pullup x5Complete as many rounds as possible in 12:00Rest 3:00Double High Pull x5Hanging Leg raise x5Complete as many rounds as possible in 12:00




Workout 14:Clean, Squat and Press x5 per armPullup x5Complete as many rounds as possible in 12:00Rest 3:00

Double High Pull x5V-up x5Complete as many rounds as possible in 12:00

Workout 15:Swing, Flip and Squat x5 per armRow x5 per armComplete as many rounds as possible in 12:00Rest 3:00Burpee & Deadlift combo x5V-up x5

Complete as many rounds as possible in 12:00

Workout 16:Deck squat x 5 repsPullup x 5 repsComplete as many rounds as possible in 12:00Rest 3:00Lunge x10 reps per legSnatch x 10 reps per armComplete as many rounds as possible in 12:00

Workout 17:Goblet Squat x5Double clean and press x5Complete as many rounds as possible in 12:00Rest 3:00Renegade Row x5/5Swing x 20Complete as many rounds as possible in 12:00

Workout 18:Double Squat x5Double Snatch x5Renegade Row x5/5Complete as many rounds as possible in 12:00Rest 3:00Pushup x12Swing x 12Complete as many rounds as possible in 12:00




Challenge WorkoutsThe following workouts are designed to be done occasionally to test yourself.Pick one and see how well you do based on the criteria listed. In 4-12 weeks try itagain and see how much you have improved.

Attack of the Spider MonkeyThis is one that my class does about every eight weeks.It consists of three exercises, the Snatch, the Burpee, and the V-up, done in adescending ladder for time. The rep scheme is: 25,20,15,10,5 reps of eachexercise, per arm with the snatch. Anything below 15:00 is pretty good, break12:00 and you are doing exceptionally well.

Meltdown 300 rep challengeIn early 2008 a few other kettlebell instructors and myself had a national

competition between our respective classes. We called it the Kettlebell Meltdown.The following 300-rep workout was one of the measuring sticks and I am proudto say the one of my clients one the overall performance category. If you canfinish in less than 11:00, you’re doing all right.

25 - V-ups50 - Snatches (25 per arm)25 - Push-ups (women can opt for doing them on knees)50 - Swings (2 hand)50 – Burpees (No jump / No push up)50 - Clean & Press (25 each side)

50 - Mountain Climbers (25 each side)300 reps in as little time as possible. You must finish the rep count oneach exercise before moving onto the next one.

**Women will use 8kg or 12kg / Men will use 16kg or 24kg

Brutal Minimalist Fitness (BMF)Turkish Get-Up- 3-5 sets of 3-5 repsSwing x 50Hindu squat x 10Swing x 40

Hindu squat x 20Swing x 30Hindu squat x 30Swing x 20Hindu squat x 40Swing x 10Hindu squat x 50




Brutal Minimalist Fitness version 2.0Turkish Get-Up- 3-5 sets of 3-5 repsSwing x 50Burpee x 10Swing x 40

Burpee x 20Swing x 30Burpee x 30Swing x 20Burpee x 40Swing x 10Burpee x 50

Riffer MadnessDesigned by Master RKC instructor Mark Reifkind, this is an ascending High

Pull ladder done with a partner in a “you go, I go” format.

The ladder is 10,12,14,16,18,20, and 10 reps per side. So, you do 10/10, yourpartner does 10/10, you do 12/12, your partner does 12/12, all the way up to 20,then a final set of 10. Try to get it in less than 10 minutes.

1000 repsChoose an exercise such as swings or snatches. Complete 1000 reps in as littletime as possible. Tracy Reifkind, RKC, has done 1000 swings with a 24kgkettlebell in 50 minutes, earning her the nickname “Queen of the Swing”.


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So, we come to the end. 102 kettlebell workouts with no fluff, no filler and noBS.

I hope you have enjoyed this book and get a lot of painful and productive usefrom it. Let me remind you again------none of these workouts will work if you

don’t do them.

If you enjoyed this book, have questions about it or about any of my otherproducts, please drop me an email and let me [email protected]

Also, visit my website www.irontamer.com to sign up for my newsletter andfind out more about me and my products.

Train hard and stay safe!

David Whitley, Senior RKCwww.irontamer.com







david whitley - 102 kettlebell workouts

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