Kettlebell Fury

No time to waste. The Kettlebell Fury Circuit delivers five stations of pure intensity — 20 minutes to push limits, test grit, and earn every rep.

Mission Briefing

Welcome to Kettlebell Fury, the next mission in our Kettlebell Commando Raids series. These workouts are built for those who want maximum results in minimal time—accessible, efficient, and brutally effective.

Each session blends MetCon and HIIT principles, using AMRAP, EMOM, and Tabata circuits to develop muscular strength, endurance, and cardiovascular power—while torching excess body fat.

The focus is simple: make every minute count. These circuits are scalable to your schedule but uncompromising in intensity. Short on time because of work or family? No problem. Get in, get it done, and get out.

Objectives

This is a 20-minute Kettlebell EMOM (Every Minute On the Minute) workout—a HIIT circuit designed to develop muscular endurance, flexibility, core strength, and cardiovascular conditioning. To finish, it includes a short light run to maximise EPOC (Excess Post-Exercise Oxygen Consumption)—the “afterburn” effect that keeps your metabolism firing long after the session ends.

Complete the full kettlebell circuit first, then move straight into the run. No delays. Keep the engine running hot.

Workout Structure

Set a 20-minute timer and work through the five stations listed below. Each minute, perform the prescribed reps for that station, then rest for whatever time remains.

Start with Station 1 in minute one, move to Station 2 in minute two, and continue down the list. Once all five stations are complete, return to the top and repeat. Over the course of 20 minutes, you’ll complete four total rounds.

Example:

Minute 1: Perform the required reps of Man-Makers, then rest for the remainder of the minute.

Minute 2: Complete your Kettlebell Swings, then rest until the next minute begins.

Remember: Form first, speed second. Focus on clean, controlled movement to maximise results and avoid injury. Push hard—but never at the expense of quality.

The Circuit

Kettlebell ‘man-makers’ – x 3 reps.
Kettlebell Swings – x 30 reps.
Kettlebell Turkish Get-ups – 1 x reps each side.
Double Kettlebell Cleans – x 12 reps.
Kettlebell sit-ups – x 12 reps.

Once all five stations are complete, return to the top and repeat. Over the course of 20 minutes, you’ll complete four total rounds of the circuit.

Remember: Form comes first. Focus on clean, controlled technique to maximise results and stay injury-free. Push hard, stay sharp—but never trade quality for speed.