A random assortment of kettlebell complexes I like.
Achilles
Perform with a fairly heavy KB:
- 5 single arm DL
- 4 single arm swing
- 3 clean
- 3 push press (use a lighter KB here if necessary)
Armor Building Complex (ABC)
Perform with double kettlebells
- 2 cleans
- 1 press
- 3 front squats Can be extended to 4-2-6 or even 6-3-9
One way to turn this complex into a workout is to do it as an EMOM. I’ve been doing 30 min EMOMs, and it’s been great. I’m not sure I’d go longer than 30 minutes, though.
Single Arm ABC
Perform with a single kettlebell
- left arm clean & press
- right arm clean & press
- 2 front squats
- right arm clean & press
- left arm clean & press
- 2 front squats
Coyote
Perform with a single KB
- 15 swings
- 5 goblet squats
- 3 pushups
To make this a workout, just do a bunch of rounds.
Devil’s Tricycle
Perform with a heavy KB
- 8 swings
- 8 high pulls
- 8 offset squats (4/side)
Doug
- 5-10 single arm rows
- 5-10 single arm swings
- 5-10 single arm thrusters
- repeat on each side
Swing-Snatch
- 8 single-arm snatches (each side)
- 12 goblet squats (elevate heels on squat wedge, ideally)