Kettlebell wrath/kettlebellcommandoraids/supersoldierproject

Mission Briefing

Welcome to Kettlebell Wrath, the first in our series of Kettlebell Commando Raids.Brutal and efficient workouts that get the job done and do not leave you short on time! The workouts found here will be a combination of MetCon and HIIT style workouts, incorporating AMRAP, EMOM and TABATA circuits. They will provide you with muscular strength and endurance, improve your cardio and are guaranteed to torch fat.

The emphasis on these workouts is working as hard as you can in the time that you have. The circuits are designed to be easily scalable to allow for time constraints whilst providing a tough and challenging workout. They will ensure that you don’t stray on the path to making progress during busy working weeks!

Objectives

The Kettlebell Wrath circuit comes in two parts that can be scaled up or down easily depending on ability and time constraints.
Push hard, don’t settle for a lesser workout if you have time to kill.
Concentrate only on your technique and performance during individual reps and sets.
Try to go through the entire Range of Movement to maximize each move.
Ensure you squeeze your muscle groups at the pinnacle of each movement for maximum gains.
Remember to engage your core throughout.
Minimal rest periods.

Warm-up

(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 Circuit

First Circuit

The first section features a double kettlebell flow circuit—a demanding sequence where strength meets coordination. A kettlebell flow combines three or more exercises performed back-to-back, one rep of each, in a continuous, fluid motion. Move with control, maintain rhythm, and aim high—push yourself.

Stations

Deadlifts: 2 x reps using Double KB’s.
Back rows: 2 x reps using Double KB’s.
Cleans: 2 x reps using Double KB’s.
Racked squats: 2 x reps using Double KB’s.
Overhead press: 2 x reps using Double KB’s.

Notes:

2 x reps of each move listed (Example: 2 x reps of back rows then immediately move onto 2 x reps of cleans).
Complete the flow sequence from 1 to 5 (no rest).
Repeat the entire flow sequence again x 3-5 times (no rest).
Keep rest periods short. 15-30 seconds.
Repeat the circuit x 5-8 times depending on level/goals.

Second circuit

The second phase is an AMRAP circuit—As Many Reps As Possible within a 20-minute time cap. Set your stopwatch and work methodically through the list of exercises. Perform 6–12 reps per movement, adjusting based on your level and goals (see below). Keep form tight, pace steady, and intensity high—the goal is sustained effort under pressure.

AMRAP Stations

KB Push-ups.
Single KB Core drags.
Double KB cleans.
Single KB snatch (right side).
Single KB snatch (left side).
KB plank (hold for 30 seconds).
KB overhead walks (right – 27yds/25ms).
Racked KB lunges: (6-12 reps both each side).
KB overhead walks (left – 27yds/25ms).
Racked KB Curtsey Lunges: (6-12 reps both each side).

Notes:

Rest only when necessary. The real recovery comes from the shift in muscle groups between exercises.
If time allows, complete both circuits. Your body will thank you in the weeks to come. If you can only manage one, choose the circuit that best fits your goals.
Adjust weight selection as needed.
- For muscular endurance and toning, use moderate kettlebells and aim for higher reps and sets.
- For muscular strength and size, go heavier and focus on lower reps and sets.

Kettlebell Wrath

Mission Briefing