Kettlebell Fury

Short on time but craving a challenge? The Kettlebell Fury Circuit is a five-station grind—push hard, earn your rest, and repeat for 20 minutes of all-out effort.

Mission Briefing

Welcome to Kettlebell Fury 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

This is a 20 minutes Kettlebell EMOM (Every Minute On the Minute) workout. The workout is a HIIT workout designed to target Muscular endurance, flexibility, core strength, and cardio. It also includes a touch of cardio in the form of a light run at the end to maximize EPOC (Excess Post-exercise oxygen consumption) or ‘afterburn’ effects. In short, this will help burn more excess body fat. Undertake the circuit first and on completion immediately undertake the run.

The Circuit

Kettlebell ‘man-makers’ – x 3 reps.
Double 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.

Workout Structure

Set a 20-minute timer and work through the five stations listed below. In each minute, perform the prescribed reps for the current station, then rest for the remainder of the minute. Start with the first station in minute one, move to the second in minute two, and so on, working your way down the list.

For example:

Minute 1: Perform the required reps of ‘man-makers,’ then rest for the remainder of the minute.
Minute 2: Complete the kettlebell swings, then rest for the remainder of that minute.

Once all five stations are completed, start again from the top. Over the course of 20 minutes, you’ll complete 4 rounds of the circuit.

Remember: Good form is essential—focus on proper technique during each rep to maximise results and avoid injury. Push hard, but don’t sacrifice quality for speed!