I've never done CrossFit: book a free trial

Kettlebell program

This program is designed to be modular and can be adapted to different needs. For example, if you have heavier kettlebells or dumbbells, it can be done for smaller reps to improve strength. If you have lighter weights or want to target fitness, you can do more reps with less rest. In terms of equipment, this can be done with 1 or 2 kettlebells or with 1 or 2 dumbbells.

Workout 1

Movements

Rehearsals

Single kettlebell front squat

5 per side

Single kettlebell push press

5 per side

Goblet lunge

12 total reps

Russian swings

12

Turkish Get up

2 per side

All the movements in the above workout are performed with a kettlebell or dumbbell.

Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.

You can also do it in AMRAP (between 20 and 30 minutes).

Workout 2

Movements

Rehearsals

Single kettlebell thruster

5 per side

Single kettlebell floor press

10 per side

Single kettlebell row

10 per side

Snatch

5 per side

Waiter's walk

25m per side

Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as quickly as possible.

You can also do it inAMRAP (between 20 and 30 minutes).

Alternative movements: if you can't do a snatch, you can replace it with a single-arm swing. If you don't have room to do the waiter's walk, you can hold the KB/DB in overhead for 30 seconds.

Workout 3

Movements

Rehearsals

Single kettlebell clean and jerk

5 per side

Goblet squat

12

Front rack lunge

6 per side

Single kettlebell deadlift

12

Suitcase carry

25m per side

All the movements in the above workout are performed with a kettlebell or dumbbell.

Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.

You can also do it in AMRAP (between 20 and 30 minutes).

Alternative movements: if you don't have the space to perform the suitcase carry, you can do side bends instead.

Workout 4

Movements

Rehearsals

Single kettlebell Romanian deadlift

12

Single kettlebell strict press

5 per side

Overhead lunge

6 per side

Clean and front squat

5 per side

Front leaning rest

30 seconds

All the movements in the above workout are performed with a kettlebell or dumbbell.

Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.

You can also do it in AMRAP (between 20 and 30 minutes).

Alternative movements: if necessary, you can replace the overhead lunge with a front rack lunge. If you can't do the front leaning rest, you can replace it with a plank. If your weight is too heavy for a strict press, do a push press.

Workout 5

Movements

Rehearsals

Pause goblet squat (3 seconds in bottom)

10

Single arm kettlebell row

10 per side

Single kettlebell push jerk

5 per side

Single arm kettlebell swings

6 per side

Weighted sit ups

10

All the movements in the above workout are performed with a kettlebell or dumbbell.

Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.

You can also do it in AMRAP (between 20 and 30 minutes).

Workout 6

Movements

Rehearsals

Single kettlebell clean/front squat/lunge

5 per side

Push ups

12

Overhead squat

5 per side

American swings

12

Front rack carry

25m per side

All the movements in the above workout are performed with a kettlebell or dumbbell.

Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.

You can also do it in AMRAP (between 20 and 30 minutes).

Alternative movements: if you can't do push-ups on the floor, place your hands on an elevated surface. If necessary, you can replace it with an overhead squat with a front rack squat. If you don't have the space to perform the front rack carry, you can replace it with a front rack hold for 25 to 30 seconds.

Setting up the program

As you can see, this program includes 6 different sessions. You can decide when to do them, depending on your training schedule.

For example, you could do 3 times a week as follows:

Monday - workout 1
Wednesday - workout 2
Friday - workout 3
Monday - workout 4
Wednesday - workout 5
Friday - workout 6

If you do it 4 times a week, this will be the case:

Monday - workout 1
Tuesday - workout 2
Thursday - workout 3
Friday - workout 4
Monday - workout 5
Tuesday - workout 6

So what happens when you complete the 6 training sessions? Simple, you repeat them! However, you'll need to progress from the previous workout. There are several ways of doing this:

Load - increase the weight with each movement (only applies if you have extra kettlebells/dumbbells).

Repetitions - add 1 to 2 reps per movement compared to the previous workout

Laps - add 1 lap to previous drive

Rest periods- reduce rest periods between movements compared to previous training.

Total time - decrease the total time of the complete workout compared to the previous workout

Increase time/repeats - if you've done the session as an AMRAP, either try to increase the time compared to the previous session otherwise, do the same time but increase the total number of repeats.

Please note that you only need to choose 1 or maybe 2 of the above progressions for each workout. Don't try to do them all! You can continue to do these workouts for 4 to 6 weeks or when progress stops (i.e. you no longer need to add reps, rounds, etc.).

We hope to complete the containment by the end of November, but will set up a new program in a month's time if necessary.

Not sure if CrossFit is for you? Come and take a free trial class, discover our 2 gyms and ask us all your questions.

Visiting our region? Come and drop in at one of our two venues

CHF 30 / drop-in or CHF 40 with a box t-shirt