Operation Kettlebell Carnage

Mission Briefing

Welcome to Kettlebell Carnage, 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. They will improve your cardio levels and burning excess body fat.

The emphasis on these workouts is utilizing 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

4 Circuits. Complete each as instructed before moving to the next.

Beginners: 3 rounds per circuit.
Intermediate: 4 rounds per circuit.
Advanced: 5 rounds per circuit.

Aim to complete all four circuits back-to-back with minimal rest between them. Push hard—if you’ve got time to spare, don’t settle for less.

Focus on form and control during every rep and set. Move through the full range of motion, squeeze at the top of each movement, and keep your core engaged throughout. Precision and consistency are what turn effort into results.

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 is a kettlebell flow circuit—a sequence of three or more exercises performed back-to-back in one continuous, fluid motion. Each movement is completed for a set number of reps before transitioning straight into the next (see below). Maintain control, keep your rhythm, and aim high—push yourself.

Flow Sequence

Double KB swings: 2 x reps.
Cleans with double KB: 2 x reps.
Double KB snatch: 2 x reps.
Alternate KB Waiters walk/Farmers Walk: x25 meters.

Repeat the flow x5 times for 5 rounds

Notes

💪 Perform the set reps for each move, then go straight to the next.
🔁 After Exercises 1–4, loop back to 1 — complete 5 times.
😤 Rest: Max 30 sec between rounds.
🔥 Repeat Flow: 3–5 times total

3 x Rounds: Beginners.
4 x Rounds: Intermediate.
5 x Rounds: Advanced.

➡️ Then move to the next circuit below.

Second Circuit

The second phase is a single-round recovery core circuit. Lie flat on your back with two medium-weight kettlebells within reach. Move steadily through the listed exercises, focusing on control, breathing, and core engagement throughout.

Core Stations

KB Rolling Thunder Press: 10 x reps each side (20 x reps total).
Angel press: 10 x reps.
Reverse Crunches 10 x reps.
Turkish Get Up: 2 x reps – each side.

Repeat all sets for x 4 rounds.

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

Second Circuit

The third phase is another kettlebell flow circuit. Perform the prescribed reps for each exercise before moving on to the next. Execute all movements back-to-back in a smooth, controlled flow, maintaining rhythm and precision from start to finish.

Flow Sequence

Double KB squats: 5 x reps.
KB Lunges: 5 x reps each leg.
Deadlifts with double KB’s: 5 x reps.
KB straight leg Deadlifts: 5 x reps.
Push press using Double KB’s: 5 x reps.

Repeat the flow x5 times for 5 rounds

Notes

3 x Rounds: Beginners.
4 x Rounds: Intermediate.
5 x Rounds: Advanced.

➡️ Then move to the next circuit below.

Forth Circuit

The final phase is a bodyweight blaster. Perform the required reps for each exercise before moving straight to the next—no rest between movements. Complete three total rounds of every exercise listed. Stay focused, dig deep, and get it done.

Stations

Sit up crunches: 12 x reps.
Mountain Climbers 12 x reps each side – 24 x reps total.
Push-ups: 12 x reps.
Jump squats: 12 x reps.
Triceps push-ups: 12 x reps.
Dynamic Jump Lunges: 12 x reps each leg – 24 x reps total.

Repeat the exercises as fast as possible times for 3 rounds

Notes:

Rest only when absolutely 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 a medium-weight kettlebell that challenges you but still allows for clean transitions and steady flow between movements.

Remember to cool down and drink water when you need it!

Mission Accomplished

Extraction time soldier, you are done.

Kettlebell Carnage

Mission Briefing