Kettlebell Blitzkrieg/Kettlebellcommandoraids/supersoldierproject

Short on time but ready to go hard? The Kettlebell Blitzkrieg is a five-circuit challenge that scales to your limits—minimal rest, maximum effort.

Mission Briefing

Welcome to Kettlebell Blitzkrieg, the next in our series of Kettlebell Commando Raids. These workouts are designed to be easily accessible but tough workouts that keep your fitness levels high when you are short on time. The workouts found here will be a combination of MetCon and HIIT style workouts, incorporating AMRAP, EMOM and TABATA circuits. The exercises are aimed at developing muscular strength and endurance, as well as improving your cardio levels and burning excess body fat.

The emphasis on these workouts is utilising the short time to work as hard as you can. The circuits are designed to be easily scalable to allow for time constraints whilst providing a tough and challenging workout. Weekly time constraints from work and/or family commitments? These are the workouts for you! Get in, get the job done and get out again.

Objectives

The Kettlebell Blitzkrieg workout consists of five circuits, easily scalable to match your ability and schedule.

Circuits 1, 3, and 5: Perform 3–5 rounds depending on your level — three for beginners, five for advanced operators.
Circuits 2 and 4: Serve as active recovery rounds — complete one round only.

Aim to complete all five circuits back-to-back with minimal rest between them. Push hard and make every rep count — if you’ve got the time, don’t settle for a lighter session.

Focus on technique and performance during every rep and set. Move through the full range of motion, squeeze at the peak of each movement, and engage your core throughout. Precision under fatigue is the goal — stay disciplined, stay sharp.

Warm-ups

(Always warm up before starting any routine. Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use between 1-3 rounds of the kettlebell warm-up drills below.

The Circuits

First Circuit

The first phase features a timed AMRAP double kettlebell flow circuit. A kettlebell flow combines three or more exercises performed in sequence, each for a set number of reps, flowing seamlessly from one movement to the next. Maintain rhythm, stay controlled, and aim high—push yourself to the limit.

The Flow Sequence

Shoulder taps: 10 x reps each side.
Push-ups: 2 x reps using Double KB’s.
Spring to feet
Double KB Deadlift: 4 x reps.

🕑 Timer: 2 Minutes.
💪 Perform each move for the set reps (e.g. 2 x Cleans).
🔁 Cycle through 1–4, then loop back to 1 until time’s up.
😤 Rest: 30 sec.
🔥 Repeat: 3–5 rounds total.
➡️ Then: Rest 30–60 sec and move to the next circuit.

Second Circuit

The second phase is a single recovery AMRAP circuit—As Many Reps As Possible in 2 minutes. Set your stopwatch and work steadily through the list of exercises, focusing on clean movement and consistent pacing.

AMRAP Stations

Alternate double racked KB lunges Left and Right: 8 x total reps. (4 x lunges each side).
Kettlebell Windmill Right side: 2 x reps.
Kettlebell Windmill Left side: 2 x reps.

Don’t rush the exercises. Ensure correct FULL Range of Movement throughout. Utilize all the muscle groups involved to maximize your gains.

Third Circuit

The third phase is another kettlebell flow circuit. This time, the round is untimed—simply complete the prescribed reps for each exercise before moving on to the next. Perform all movements back-to-back in a smooth, controlled sequence, maintaining rhythm and precision throughout.

The Flow Sequence

Kettlebell Renegade Rows: 2 x reps each arm.
Push-ups on KB’s: 2 x reps.
Double KB Cleans: 2 x reps.
Racked squats with double KB: 2 x reps.
Overhead press with double KB’s: 2 x reps.

Fourth Circuit

The next circuit is a single-round AMRAP recovery phase. Set 2 minutes on the clock and complete as many reps as possible of each movement within that time. Stay controlled, keep breathing, and make every second count.

AMRAP Stations

KB Around the worlds: 5 x reps clockwise/5 x reps anti-clockwise).
Goblet squat: 2 x reps.
KB thread the needles: 5 x reps clockwise/5 x reps anti-clockwise).
Goblet squats: 2 x reps.

Don’t rush the exercises. Ensure correct FULL Range of Movement throughout. Utilize all the muscle groups involved to maximize your gains.

Fifth Station

The final phase focuses on bodyweight core work. Perform the required reps for each exercise before moving straight on to the next—no rest between movements. Complete 3 to 5 rounds, depending on your level. Stay tight, stay focused, and finish strong.

Core Stations

Sit up crunches: 12 x reps.
Oblique Mountain Climbers: 12 x reps each side (24 x reps total).
T-Push-ups: 12 x reps (6 x reps each side.)
Leg raises: 12 x reps.
Hollow Rocks: 12 x reps.
Burpees: 12 x reps.

Notes:

Rest only when necessary. Your real recovery comes from switching muscle groups between exercises.
If time allows, complete all circuits. Your body will thank you in the weeks ahead. If you can only manage one or two, choose the circuit(s) that best suit your goals.
Scale your weights as needed.
- For muscular endurance and toning, use moderate kettlebells and aim for higher reps and sets.
- For strength and size, go heavier and target lower reps and sets.

Whichever workout you undertake. Remember to cool down and drink water!

Mission Accomplished

And you’re done soldier.

Kettlebell Blitzkrieg

Mission Briefing