Kettlebell Havoc

When you’re short on time but need a hard-hitting workout, the Kettlebell Havoc Workout gets the job done fast and efficiently.

Mission Briefing

Welcome to Kettlebell Havoc, part of our Kettlebell Commando Raids series—designed for those who demand efficiency without compromising intensity. These workouts are tough, time-efficient, and perfect for keeping your fitness levels high when life gets hectic. Combining elements of MetCon and HIIT, they incorporate AMRAP, EMOM, and Tabata circuits to develop muscular strength, endurance, and cardiovascular fitness while torching excess body fat.

The Kettlebell Havoc Workout is a flow-based routine combining three or more exercises performed in a fluid sequence, transitioning seamlessly from one movement to the next. These workouts target multiple muscle groups, utilising pushing, pressing, hinging, and pulling to ensure balanced development across your body. With a focus on continuous movement, weight takes a back seat to rhythm and intensity, whether you’re working for time or in Tabata format. The goal? Push hard, flow seamlessly, and maximise your time—get in, get it done, and get out.

Objectives

The Kettlebell Havoc Workout revolves around kettlebell flows, which are dynamic sequences of three or more exercises performed consecutively, with one rep of each movement transitioning seamlessly into the next. These flows target multiple muscle groups, focusing on pushing, pressing, hinging, and sometimes pulling movements, ensuring a well-rounded and balanced workout.

In this workout, the emphasis is on fluidity and continuous movement, rather than heavy weights. Flows are performed either for a set time or in Tabata format (8 x 1-minute rounds: 40 seconds of work, 20 seconds of rest). The key is to keep moving until either the time is up or the prescribed reps are completed.

Workout Structure

Three Flows are provided below, each consisting of a series of exercises designed for maximum efficiency.
Perform one flow for 8 Tabata rounds before moving to the next. Push yourself during work periods and keep rest intervals strict—20 seconds between rounds and 1 minute between flows.
Aim to complete two or three flows for a total workout time of 16–24 minutes, depending on how much you want to challenge yourself.

Finale

For those who want to take it a step further, a Turkish Get-Up finale is included. This movement is a fantastic full-body core exercise that builds stability, mobility, and strength. If you’re unfamiliar with it, start with little or no weight to focus on perfecting your form before progressing. Detailed instructions are provided to help you master this powerful exercise.

Keys to Success

Before starting the workout, I always rehearse the movements—a habit that has saved me from several potential workout mishaps.

Choose a weight that challenges you and helps you progress towards your goals. However, always prioritise form over weight. Use a mirror to observe your technique, and if your form starts to falter or you’re struggling, reduce the weight. Safety and proper form should always come first.

Warm-Up

(Perform Mobility drills on shoulders, hips, ankles, wrist and neck muscles prior to warm-up)

3 Rounds – 20 Air Squats. 15 Jumping Jacks, 10 Press Ups. 30 Mountain Climbers.

First Kettlebell Flow

High pulls x 2 reps.
Clean and press x 2 reps.
Push press x 2 reps.

8 x 60-second rounds. 40 seconds of work. 20 seconds of rest. Flow from moves 1-3. On completion of 1, 2 and 3 return to move 1 and continue through the flow for time (40 seconds between rounds). When 40 seconds are up, rest for 20 seconds. Repeat for a further 7 rounds.
Move to the second kettlebell flow below…

Second Kettlebell Flow

Double (racked) kettlebell squat x 2 reps.
Kettlebell lunge x 1 rep each side.
Kettlebell deadlift x 2 reps each side.

8 x 60-second rounds. 40 seconds of work. 20 seconds of rest. Flow from moves 1-3. On completion of 1, 2 and 3 return to move 1 and continue through the flow for time (40 seconds between rounds). When 40 seconds are up, rest for 20 seconds. Repeat for a further 7 rounds.
Move to the third kettlebell flow below…

Third Kettlebell Flow

Kettlebell press ups x 2 reps (Jump to feet on second).
Double KB back rows x 2 reps.
Double KB swings x 2 reps.

8 x 60-second rounds. 40 seconds of work. 20 seconds of rest. Flow from moves 1-3. On completion of 1, 2 and 3 return to move 1 and continue through the flow for time (40 seconds between rounds). When 40 seconds are up, rest for 20 seconds. Repeat for a further 7 rounds.
Move to the kettlebell flow workout finale below…

Turkish Get-Up Finale

To finish, undertake 8 x Turkish get-ups (4 Each Side). Drop the weight for this to something that is challenging but attainable and safe.

A. Starting off flat on your back. Hold the kettlebell by the horns directly above your face. It’s always a good safety exercise to have your free hand support the kettlebell on the way up to ensure you are happy with the weight!

When you are happy, drop the opposite arm to the floor ready to use it for support. The outstretched arm with the kettlebell will now be above your head supporting its full weight.

Have the knee on the same side as the kettlebell bent so the foot is flat on the floor. The opposite leg should be outstretched.

B. Sit up with the weight using your core muscles and using the opposite forearm for support.

C. Using the heel of the foot planted on the floor, push your hips into the air so that they are fully extended. You will be slightly angled at this point with the right side higher than the left. Both arms should be in alignment and the kettlebell should be directly above your head. Keep your core and glute muscles tight throughout.

D. The extended leg is now ‘swept’ back so you are in a half-kneeling position. The arms stay in the same position until the leg movement is complete. At that point, remove your implanted hand from the floor and use the oblique muscles of your core to bring you into the upright position. Check your position to ensure the bell is directly above your shoulder joint. Once you are happy, look directly forwards.

E. Using the front foot, push forward into a standing position. Keep your eyes on the horizon. Hold the position for a couple of seconds before beginning to reverse the manoeuvre from E back to A.

A Final Note

Remember to take your time with the exercise, working through the various steps and concentrating on technique. Hold each position for a couple of seconds during your transitions. Keep the lifting arm locked, straight and above the shoulder at all times. Never take your eyes off the kettlebell.

Workout Complete!!

For more on Kettlebell Training check out our Way of the Kettlebell section 🙂

Kettlebell Havoc

Mission Briefing