Last Updated on 4 July 2025 by Greg Brookes
If youโre looking to integrate kettlebell training into CrossFit-style workouts, or you simply want powerful daily workouts that build strength, conditioning, and resilience, kettlebell WODs (Workouts of the Day) are an excellent solution.
Iโve programmed kettlebell WODs for clients for years to build well-rounded fitness efficiently. Theyโre short, intense, and scalable for all levels, keeping training varied and purposeful.
In this guide, Iโll share what kettlebell WODs are, their benefits, how to programme them intelligently, and 15 sample workouts to integrate into your week.
What Are Kettlebell WODs
WOD stands for Workout of the Day, a term popularised by CrossFit. It refers to a structured workout designed to be completed within a set timeframe, typically combining multiple exercises in a circuit, AMRAP, EMOM, or time challenge format.
When programmed with kettlebells, WODs become a powerful tool to build full-body strength, conditioning, and work capacity efficiently.
Kettlebell WODs can be formatted as:
- AMRAPs (As Many Rounds As Possible)
- EMOMs (Every Minute On the Minute)
- For time (completion challenges)
- Descending or ascending ladders
Theyโre incredibly versatile and can target specific movement patterns, energy systems, or full-body conditioning depending on your goals.
Benefits of Kettlebell WODs
Hereโs why I integrate kettlebell WODs regularly into my clientsโ programmes:
- Build strength, power, and cardio conditioning simultaneously
- Increase mental toughness and work capacity
- Integrate functional movement patterns efficiently
- Keep workouts varied, challenging, and engaging
- Suitable for all levels with intelligent scaling and progressions
How Kettlebell WODs Compare to Other Workout Formats
Kettlebell WODs are essentially a format umbrella. They incorporate:
- EMOMs for structured pacing and power
- AMRAPs for endurance and conditioning
- Circuits for general fitness and movement practice
- Tabata for short, sharp conditioning bursts
- Complexes and flows for skill, coordination, and movement integration
A WOD is simply a planned workout with a clear goal, keeping your training structured, challenging, and progressive.
How to Structure Kettlebell WODs
Hereโs my approach to programming kettlebell WODs effectively:
- Choose your goal. Are you focusing on strength, conditioning, skill practice, or a combination?
- Select exercises based on movement patterns. Integrate hip hinge, knee bend, push, pull, and core or carry for a balanced workout.
- Decide on the format. AMRAP, EMOM, for time, ladder, or a combination depending on your training goals.
- Determine the duration. Most WODs last between 10โ20 minutes, plus warm up and cool down.
- Warm up thoroughly. Always prepare your joints, nervous system, and breathing for intensity.
I always include warm up exercises like:
These prime the body for safe, powerful training.
Programming Tips for Kettlebell WODs
When programming kettlebell WODs, think strategically across your week and month rather than treating them as random standalone sessions.
Hereโs how I structure them:
- Choose weights that allow you to move explosively and safely under fatigue. Technique always comes first.
- Prioritise full-body exercises for maximum training effect, especially swings, snatches, cleans, squats, and thrusters.
- Ensure adequate recovery between WODs. For most clients, two to three WODs per week is ideal, balanced with strength skill days, mobility, and rest.
- Vary the format weekly. For example:
- Week 1: EMOMs to build power and pacing under time constraints
- Week 2: AMRAPs to develop muscular and cardiovascular endurance
- Week 3: For-time completion challenges to test work capacity
- Week 4: Mixed format WODs to keep training fresh and adaptable
- Give each WOD a clear purpose. Avoid randomly throwing exercises together. Structure drives results.
15 Kettlebell WODs to Try
Here are 15 sample WODs to integrate into your training. Adjust weights and reps to suit your ability while maintaining perfect form.
WOD 1: 10-Minute EMOM Swing Challenge
Every minute on the minute for 10 minutes
- 20 kettlebell swings
Why it works: Builds grip endurance, hip power, and cardio conditioning efficiently.
WOD 2: AMRAP 12
12-minute AMRAP
- 10 racked squats (5 each arm)
- 10 push press (5 each arm)
- 10 single arm swings (5 each arm)
Why it works: Combines knee bend, push, and hip hinge patterns for full-body training.
WOD 3: For Time
Complete as fast as possible
- 50 kettlebell swings
- 40 goblet squats
- 30 clean and press (15 each side)
- 20 snatches (10 each side)
- 10 burpees
Why it works: Powerful fat-burning workout integrating strength and cardio with minimal rest.
WOD 4: EMOM Clean & Press
Every minute on the minute for 12 minutes
- 6 heavy clean and press (3 each side)
Why it works: Develops explosive pulling and pressing strength under structured fatigue.
WOD 5: AMRAP Ladder
15-minute AMRAP ladder
- 2 swings, 2 squats, 2 push press (each side)
- 4 swings, 4 squats, 4 push press (each side)
- Continue adding 2 reps each round
Why it works: Builds muscular endurance and mental toughness progressively.
WOD 6: Strength & Conditioning Combo
Complete 5 rounds
- 20 goblet squats
- 20 swings
- 20 snatches (10 each side)
Rest 60 seconds between rounds.
Why it works: Combines strength endurance with cardiovascular conditioning.
WOD 7: The Grinder
20-minute AMRAP
- 5 clean and press each side
- 10 reverse lunges (5 each side)
- 15 swings
Why it works: Sustained full-body conditioning with minimal rest.
WOD 8: EMOM Swing & Squat
Every minute on the minute for 10 minutes
- Odd minutes โ 15 swings
- Even minutes โ 10 goblet squats
Why it works: Alternates hinge and squat patterns for balanced lower body training.
WOD 9: Single Arm Conditioning
Complete 3 rounds each side
- 10 single arm swings
- 10 cleans
- 10 push press
- 10 snatches
Rest 60โ90 seconds between sides.
Why it works: Unilateral training for strength, stability, and conditioning.
WOD 10: Descending Ladder
Complete
- 20 swings
- 18 swings
- 16 swings
- Continue down to 2 swings
Rest as needed.
Why it works: Simple yet effective cardio finisher focusing on hip power.
WOD 11: The Complex WOD
Complete 5 rounds
- 5 single arm swings
- 5 cleans
- 5 squats
- 5 push press
Switch arms each round. Rest 60 seconds between rounds.
Why it works: Integrates multiple patterns in one fluid complex.
WOD 12: For Time โ Snatch Test
Complete
- 200 kettlebell snatches (switch hands as needed)
Why it works: The ultimate kettlebell conditioning test, building grip, power, and mental resilience.
WOD 13: AMRAP 15
15-minute AMRAP
- 5 lunge and press each side
- 10 goblet squats
- 15 swings
Why it works: Combines full-body strength and conditioning seamlessly.
WOD 14: EMOM Pull & Press
Every minute on the minute for 10 minutes
- Odd minutes โ 8 high pulls each side
- Even minutes โ 6 push press each side
Why it works: Alternates explosive pulls with pressing strength.
WOD 15: Full Body Finisher
3 rounds for time
- 10 swings
- 10 goblet squats
- 10 push ups
- 10 burpees
Why it works: Full body conditioning finisher challenging cardio and muscular endurance.
Coachโs Insight: Gregโs Take
Kettlebell WODs keep training varied, structured, and challenging. Whether Iโm programming them for clients to build conditioning or using them as finishers after strength sessions, they provide clear purpose and keep motivation high.
Remember, quality over quantity always wins. Push yourself, but maintain form and focus throughout. Thatโs how you build strength, power, and conditioning safely and effectively.
Final Thoughts
Kettlebell WODs are a powerful addition to any training programme. They combine strength, conditioning, and mental toughness into short, effective sessions that keep your workouts purposeful and enjoyable.
Use them alongside EMOMs, AMRAPs, circuits, flows, complexes, and Tabata workouts to build a complete, athletic kettlebell program that keeps you strong, mobile, and ready for life.
Want to explore all kettlebell workout styles? Check out my complete Kettlebell Workout Formats Guide to find the best format for your goals.
Frequently Asked Questions
Workouts of the Day using kettlebells, integrating strength, conditioning, and skill in structured formats like AMRAP, EMOM, or for time.
Yes. They combine intense full-body exercises with short rest periods, creating a strong fat-burning effect.
Choose a weight that allows explosive, controlled movement for all reps and rounds without compromising form.
Two to three times per week is ideal, balanced with pure strength, skill practice, and recovery sessions.
Yes. Start with simpler movements, lower reps, and focus on technique before increasing intensity.
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