Are you looking for CrossFit workouts you can do at home only with one kettlebell? This list of 96 Single Kettlebell WODs is right for you!

Download PDF with all 96 CrossFit Kettlebell Workouts1 Download all the workouts in the ready to print PDF. You can print these workouts and take them with you when you are traveling.



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After very successful list of 192 Intense CrossFit Travel Workouts I have decided to make new list of workouts that require only kettlebell.

All these WODs are finally out as Mobile App!

Really only one random kettlebell is everything you need for these all these kettlebell CrossFit workouts. All workouts are combination of bodyweight movements (no running, jump rope or skipping rope involved) and kettlebell exercises. But what weight should I use?

Prescribed (RXd) weight for all the workouts is 24/16 kg. But what to do if you don’t have 24 kg kettlebell if you are male or 16 kg kettlebell if you are female? You should scale the WOD.

How to scale the workouts?

Change the weight and keep the reps – doing it as RXd just with different weight Keep the weight and change the reps – if you know WOD is too easy or too heavy for you add or subtract the reps Change the weight and change the reps – for example if I had only 32 kg kettlebell I would do only half of the reps Change the movement – are you beginner and some movements are hard for you? For example change overhead lunges for front rack lunges

Recommended scaling for different kettlebell weights

Divide or multiply only reps of kettlebell exercises and do bodyweight exercises RXd.

Male Weight Reps 32 kg RX / 2 28 kg RX / 1.5 24 kg RX 20 kg RX * 1.5 16 kg RX * 2 Female Weight Reps 24 kg RX / 2 20 kg RX / 1.5 16 kg RX 12 kg RX * 1.5 8 kg RX * 2

As you can see it doesn’t matter what kettlebell do you own. With few changes anyone can do these workouts.

I personally have special place for kettlebell workouts when I started with CrossFit my first piece of equipment was 28 kg kettlebell. And I have done many of these workouts at home or at outside.

Kettlebells are great because you can easily put them into car, drive out of town and do full CrossFit session outside with only one kettlebell.

Workouts with kettlebells are very versatile. You can easily do any popular CrossFit workout with kettlebell instead of with barbell because you can easily do all the snatches, clean & jerks, front squats etc. with kettlebell. And if you get creative you can easily scale all other movements for example:

Karen 150 Wall Balls -> Kettlebell Karen 150 Kettlebell Thrusters

Fran 21-15-9 Thrusters + Pull Ups -> Kettlebell Fran 21-15-9 Kettlebell Thrusters + Kettlebell SDHP

I prefer barbell before kettlebell but as you can see if you don’t have access to equipment you can do almost anything with kettlebell.

All these WODs are finally out as Mobile App!

LIST OF ALL MOVEMENTS USED IN THE WODS (CLICK EACH FOR TECHNIQUE VIDEO)

American Kettlebell Swing

Front Rack Kettlebell Lunges

Kettlebell Clean And Jerk

Kettlebell Front Squat / Goblet Squat

Kettlebell Overhead Squat

Kettlebell Pistol Squat

Kettlebell Push Jerk

Kettlebell Push Press

Kettlebell SDHP / Sumo Deadlift High Pull

Kettlebell Snatch

Kettlebell Strict Press

Kettlebell TGU / Turkish Get Up

Kettlebell Thruster

Overhead Kettlebell Lunges

Russian Kettlebell Swing

Download PDF with all 96 CrossFit Kettlebell Workouts Download all the workouts in the ready to print PDF. You can print these workouts and take them with you when you are traveling.



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96 Kettlebell CrossFit Workouts

Quick note: RX weight = 24/16kg and RX KB Swing = American KB Swing (Overhead)

20 Min AMRAP

4 Pistols

4 HSPU

16 KB Swings

FT 50-40-30-20-10

KB Goblet Squats

KB Swings

For Time

100 KB Snatches

EMOM 5 Burpees

First burpees at 0:00

For Time

70 Burpees

60 Sit Ups

50 KB Swings

40 HSPU

FT 21-15-9

Left Arm KB Snatch

Right Arm KB Snatch

KB Swings

7 RFT

10 Push Ups

15 KB Swings

20 Air Squats

Max unbroken sets of

KB Swings

3 minute rest

KB Swings

5 RFT

28 Pistols

14 KB Snatches

5 RFT

5+5 KB Push Press

10 KB Swings

10 KB Goblet Squats

7 RFT

15 KB Swings

15 Tuck Jumps

10 RFT

6 KB Swings

6 HSPU

6+6 KB OHS

5 RFT

22 Burpees

22 KB Swings

44 Air Squat

5 RFT

12 KB Goblet Squats

18 KB Swings

3 RFT

21 Burpees

21 KB Swings

12 HSPU

5 RFT

30 KB Swings

30 Burpees

30 Sit Ups

5 RFT

30 Push Ups

20 KB Swings

10 Burpees

5 RFT

30 Burpees

30 KB Swings

FT 21-15-9

KB Swings

Burpees

8 RFT

12 KB Swings

3 Wall Climbs

15 Min AMRAP

15 KB Swings

10 Tuck Jumps

5 HSPU

FT 50-40-30-20-10

KB Swings

Sit Ups

For Time

66 Pistols

66 KB Swings

66 Push Ups

66 KB Snatches

66 Burpees

5 RFT

12 KB SDHP

9 KB Swings

6+6 KB Jerks

3 RFT

60 Sit Ups

30 KB Swings

Download PDF with all 96 Kettlebell WODs Download all the workouts in the ready to print PDF. You can print these workouts and take them with you when you are traveling. DOWNLOAD

Max Reps

3-2-1 Min of KB Snatches

3-2-1 Min of Push Ups

Not For Time

Work on technique

Do 100 TGU

In 1 training session

Tabata 8x 20s ON/10s OFF

KB Snatches

15 Min AMRAP

6 Strict HSPU

9 Burpees

12 KB Goblet Squats

For Time

21-15-9 KB Goblet Squat

21-15-9 KB SDHP

For Time

20 HSPU

30 KB Swings

40 Burpees

For Time

60-40-20 KB SDHP

30-20-10 KB Sit Ups

6 Min AMRAP

6 KB Thrusters

12 KB Swings

For Time

50 Burpees

100 KB Swings

200 Push Ups

300 Air Squat

50 Burpees

20 Min AMRAP

10 Air Squat

10 Pistols

15 KB Swings

Tabata 8x 20s ON/10s OFF

KB Goblet Squats

For Time

100 KB Swings

75 Push Ups

50 KB Swings

75 Push Ups

100 KB Swings

Death By

KB Swings

1. Min 1 KB Swings

2. Min 2 KB Swings

…

X. Min X KB Swings

For Time

20 KB SDHP

20 Burpees

10+10 KB OHS

20 Burpees

20 KB SDHP

For Time

400 Front R. KB Lunges

8 Min AMRAP

4 HSPU

8 KB Swings

12 KB Sit Ups

For Time

75 KB Swings

75 KB Goblet Squats

75 KB Snatches

FT 21-18-15-12-9-6-3

KB Thrusters

KB Facing Burpees

Tabata 8x 20s ON/10s OFF

KB Swings

For Time

150 KB Swings

Death By

KB Snatches

1. Min 1 KB Snatches

2. Min 2 KB Snatches

…

X. Min X KB Snatches

For Time

20 KB Pistols

40 KB Sit Ups

60 KB Swings

3 RFT

8 KB Pistols

12 KB Goblet Squats

16 Front R. KB Lunges

For Max Reps

4 Min Burpees

1 Min Rest

3 Min KB Swings

1 Min Rest

2 Min KB Goblet Squats

Download PDF with all 96 Kettlebell WODs Download all the workouts in the ready to print PDF. You can print these workouts and take them with you when you are traveling. DOWNLOAD

For Time

50 Burpees

100 KB Snatches

50 Burpees

20 Min AMRAP

100 Sit Ups

75 KB SDHP

50 OverH. KB Lunges

26 Min AMRAP

10 HSPU

15 KB Swings

20 Pistols

5 RFT

20 KB Sit Ups

20 KB SDHP

For Time

75 KB Swings

75 Burpees

75 KB Swings

For Time

50x 1 KB Swing +

1 KB SDHP +

1 KB Goblet Squat +

1 KB Thruster

For Time

104 KB Goblet Squats

52 KB Swings

35 Min AMRAP

40 Air Squats

35 KB SDHP

30 Push Ups

For Time

100 KB Swings

100 KB Goblet Squats

100 KB Snatches

10 RFT

15 Push Ups

15 KB Swings

15 Air Squats

4 RFT

15 Burpees

25 KB SDHP

For Time

20 Burpees

40 KB Snatches

60 Push Ups

40 KB Snatches

20 Burpees

For Reps

7x Max Set of

KB Swings

Rest 3 min between sets

For Time

45-30-15 KB Swings

45-30-15 Air Squats

5 RFT

20 Burpees

20 KB Swings

3 RFT

100 Lunges

50 KB Swings

15 Min AMRAP

20 HSPU

30 KB Swings

For Time

150 KB Swings

125 Push Ups

100 OverH. KB Lunges

5 RFT

15 KB Swings

15 HSPU

For Time

400m OverH. KB Lunges

EMOM 5 Burpees

7 Min AMRAP

2-4-6-8-… KB Swings

5 Burpees

5 RFT

24 Pistols

12 KB SDHP

20 Min AMRAP

8 Burpees

10 KB Swings

12 Air Squats

12 Min AMRAP

4-8-12-… KB Snatches

4-8-12-… Pistols

Download PDF with all 96 Kettlebell WODs Download all the workouts in the ready to print PDF. You can print these workouts and take them with you when you are traveling. DOWNLOAD

For Time

125 KB Swings

EMOM 5 HSPU

10 Min AMRAP

21 KB Swings

15 Burpees

9 KB Sit Ups

5 RFT

15+15 KB OHS

15 HSPU

3 RFT

42 Jump Squats

21 KB Swings

12 HSPU

12 Min AMRAP

5 Push Ups

10 KB Swings

15 Sit Ups

For Time

50 KB SDHP

40 HSPU

30 KB SDHP

20 HSPU

10 KB SDHP

2 RFT

30 KB Swings

30 Pistols

30 Burpees

2 RFT

50 Burpees

100 OverH. KB Lunges

For Time

27-21-15-9 KB Thrusters

27-21-15-9 KB Swings

15 Min AMRAP

25 KB Swings

50m Bear Crawl

5 RFT

6 KB SDHP

6 Burpees

6 KB Goblet Squats

6 KB Swings

6 KB Snatches

5 RFT

5 HSPU

10 KB Snatches

15 Burpees

20 Pistols

25 KB Swings

For Time

45-30-15 KB Swings

45-30-15 KB Goblet Squats

45-30-15 Push Ups

7 Min AMRAP

10 KB Swings

10 Tuck Jumps

6 RFT

10 Burpees

10 KB Swings

10 Tuck Jumps

3 RFT

25 KB Goblet Squats

25 KB Swings

For Time

21-15-9 Burpees

21-15-9 KB Swings

21-15-9 Jump Squats

3 RFT

42 KB Swings

42 Pistols

For Max Reps

1 Min KB Thrusters

2 Min KB Snatches

3 Min Air Squats

2 Min KB Snatches

1 Min KB Thrusters

For Time

21-15-9 KB Swings

21-15-9 Push Ups

7 RFT

7 HSPU

10 Pistols

14 KB Snatches

25 Min AMRAP

75 Air Squats

50 KB Swings

25 Push Ups

Get as far as possible

5-10-15-…-45-50-55-…

Unbroken sets of KB Swings

Rest as needed

6 Min AMRAP

Max Reps KB Snatches