Extreme Kettlebell Strength and Conditioning Workout

Hi everyone,

Today’s workout has been inspired by my 2 day Extreme Kettlebell Instructor’s course last weekend with Optimal Life Fitness Group. I decided to taper back the variety of exercises and concentrate on 2 strength and 2 cardio exercises. The focus should be on the quality of each rep, rather than the quantity of reps per interval.

I apologise for my lack of attention lately, but Andrew and I are preparing to move house and we have quite a lot of things to organise and move, so along with work, I will have little spare time over the next week to spend on the site. However I will try to update with new workouts as I do them, but they may lack the usual write ups :/ So will have to cut the chat basically LOL!

Anyway, back to today’s challenge. There are 4 rounds of 4 exercises. You can set the reps if you wish, but I used my Gymboss Interval Timer to set 16 cycles of 15 seconds (recovery) and 45 seconds (effort) intervals, keeping me motivated and focused throughout.

I did record my reps, but not so much as a competitive thing, but more to measure if I was consistently getting the similar reps per round.

The 4 exercises are:

  1. Double KB Front Squat into Double KB Military Press (not a thruster) (4.5, 3.5, 3.5, 4)
  2. Two-handed KB Swing (28,29,27,28)
  3. KB Renegade Row (18,16,17,19)
  4. KB Alternating Swing (25,24,24,26)

The biggest challenge for me were the double presses with 16kg, but I just needed to make sure I was able to allow that flow of energy to focus my strength.  Try and use a challenging weight of you have it available, it’s good to build your strength.

Looking back at the workout, I probably could have made it longer with a fifth round, but I it was still a tough challenge. If you think you won’t be challenged enough with the weights you have, then add another round, perform the reps slower, or change it up completely and go for reps instead. But always remember good form.

I feel like I am starting to waffle a little now, as I feel a nap coming on before I begin my next 3 nights in work, so I’ll love yas and leave yas to get on with the workout.

Let me know what you make of it.



  • November 3, 2010

Leave a Reply 13 comments