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

Welcome to Kettlebell Havoc, a workout built around the art of kettlebell flows—dynamic sequences of three or more exercises performed seamlessly in one continuous motion. Each rep transitions fluidly into the next, combining pushes, presses, hinges, and pulls to hit multiple muscle groups and create a balanced, full-body assault.

Here, it’s not about brute strength—it’s about fluidity, rhythm, and control under fatigue. You’ll move continuously, shifting from one exercise to another without breaking the chain. Flows can be performed for time or in a Tabata format—8 x 1-minute rounds with 40 seconds of work and 20 seconds of rest.

The mission: keep moving until the clock runs out or every rep is done. Stay smooth. Stay sharp. Create controlled chaos—and master it.

Workout Structure

🏋️‍♂️ Breakdown:
Three Flows — each packed with high-efficiency exercises.
Perform 1 Flow for 8 Tabata rounds before moving to the next.

⏱️ Timing:

Work: 20 Seconds.
Rest: 10 Seconds (between sets).
Between Rounds: 20 Seconds.
Between Flows: 1 Minute.

💪 Goal:
Push hard during every work period. Keep your rest strict — discipline is the key.

⏳ Total Time:
Complete 2–3 Flows for a 16–24 minute full-body workout, depending on how deep you want to go.

Finale

🔥 End your session with the Turkish Get-Up — a full-body finisher that challenges core strength, balance, mobility, and stability all at once.

🏋️ Start Light:
If you’re new to it, begin with little or no weight. Focus on control and technique before adding load.

📘 Form First:
Detailed instructions below will guide you through each step so you can master this powerful movement safely and effectively.

Keys to Success

Before jumping into the workout, rehearse every movement. This simple habit has saved me from countless close calls. Choose a weight that challenges you, but never at the expense of control. Form always comes first. Use a mirror to check your technique, and if it starts to break down, drop the weight and reset. Strength means nothing without precision—move well, stay sharp, and train safely.

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 Rounds: 40 sec work / 20 sec rest.
🔁 Flow: Move through 1–3, then loop back to 1 and repeat for time.
💪 After 8 rounds: Rest, then hit the next kettlebell flow.

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 Rounds: 40 sec work / 20 sec rest.
🔁 Flow: Cycle through Moves 1–3, then loop back to 1 and keep flowing for time.
💪 After 8 rounds: Rest, then hit the third kettlebell flow.

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 Rounds: 40 sec work / 20 sec rest.
🔁 Flow: Move through 1–3, then loop back to 1 and keep cycling for time.
💪 After 8 rounds: Rest, then hit the Kettlebell Flow Workout Finale below.

Turkish Get-Up Finale

To finish, perform 8 Turkish Get-Ups (4 each side). Drop the weight to something challenging but safe—this movement demands control over ego.

A. Starting Position:

Lie flat on your back, holding the kettlebell by the horns directly above your face. Use your free hand to support the bell as you press it up—this simple precaution helps you gauge the weight and prevent mishaps.

B. Set the Base:

Once steady, drop your free arm to the floor at a slight angle for support. The arm holding the kettlebell should now be fully extended above your head, supporting its full weight. On that same side, bend the knee so your foot is flat on the floor; keep the opposite leg outstretched.

C. Bridge and Elevate:

Drive through the heel of your planted foot to raise your hips. Keep your core and glutes tight as you extend fully—your body will be slightly angled, with both arms aligned and the kettlebell stacked directly over your shoulder.

D. Sweep and Stabilise:

Sweep your extended leg back into a half-kneeling position. Keep both arms steady until the leg movement is complete, then remove your supporting hand from the floor and engage your obliques to rise upright. Ensure the kettlebell remains directly above your shoulder joint. Look forward once stable.

E. Stand Tall:

Drive through your front foot to stand, keeping your eyes on the horizon. Hold the top position for a moment—then reverse the movement step by step, returning smoothly 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