🛠️ Full-Body Kettlebell Strength Workout
Equipment: Kettlebells only
Structure: Strength → Accessory → Core → Finisher
Rounds: 3–4 depending on time and weight
Finisher: 2,000m Row
Warm-Up
Jump Rope – 100 reps
Kettlebell Halos – 10 each direction
KB Deadlift to Upright Row – 10 reps
Glute Bridge Hold – 30 sec
Shoulder Taps (Plank Position) – 10 per side
Strength Block
Double Kettlebell Front Squats – 5×5
Rack position, elbows high
RIR: 2 reps in reserve on last set
Single-Arm Kettlebell Strict Press – 3 sets of 6–8 per arm
Standing or half-kneeling
Kettlebell Accessory Block (3 Rounds)
Romanian Deadlifts (Double KB or Offset) – 10 reps
Suitcase Step-Ups (One KB, Switch Sides Each Round) – 8 per leg
Bent-Over KB Rows (Single or Double) – 10 reps per arm
Russian KB Swings – 20 reps
Core Block (2–3 Rounds)
KB Deadbugs (KB in Overhead Hold) – 8 reps per side
KB Side Plank Drag (Drag Under Body) – 6 per side
KB Plank Pull-Throughs – 10 total reps
Finisher – 2,000m Row (For Time)
Steady pace or threshold effort depending on training intent
Track time for future progress