KETTLEBELL

ONLY
 WELCOME TO THE BIG VALUE SERIES
KETTLEBELL ONLY EDITION
This edition is all about workouts you can do with nothing but
Kettlebells and your own bodyweight, for those that have
limited space and/or equipment, this edition is a must
All workouts have been written and practiced by the
360Athletic coaches and we would love to hear your
feedback
You can also join our Virtual Online Training for daily sessions
focusing on S&C, Pilates and Mobility workouts
Feel free to tag @360athletic and use the hashtag
#360athletic on your socials
 KEY
Equipment and Movements
BW = Bodyweightl
KB = Kettlebell
ES = Each Side
SA = Single Arm
ALT = Alternating
FFE - Front Foot Elevated
RFE - Rear Foot Elevated
HRPU - Hand Release Push Ups

Type of Workout
AMRAP - As many rounds or reps as possible in the time frame given
EMOM - Every minute on the minute you must perform that given exercise
E2MOM - Every second minute you must perform that given exercise or round
E3MOM - Every thrid minute you must perform that given exercise or round
Ascending Ladder - Reps go up in a ladder format (3,6,9,12.)
Descending Ladder - Reps go down in a ladder format (12,9,6,3)
For Time - You have a certain amount of time to finish the workout

Effort Level
Moderate
Hard
Very Hard
 #01

20 Minute EMOM
Min 1 - 15 KB Goblet Squats
Min 2 - 15 KB USA Swing
Min 3 - 15 KB Facing Burpees
Min 4 - Rest

Equipment
1 x KB Moderately Heavy
 #02

27/21/15/9
Dual KB Push
Press
HRPU
Butterfly Sit Ups

Equipment
2 x KBs Moderately Heavy
 #03

30/20/10
KB Swing
Burpees over KB
High Plank KB Pull Throughs

Equipment
1 x KB Moderately Heavy
 #04

5 RFT
20min Time Cap
6 Dual KB Sumo
Deadlifts
6 Dual KB Cleans
6 Dual KB Lunges (es)
15 HRPU
**Pick a weight for the KB you can use for all without dropping

Equipment
2 x KBs Moderately Heavy
 #05

20min AMRAP
20 Dual KB Cleans
20 KB Deadlifts
20 Dual KB Swings
*Pick a weight for the KB you can use for all exercises

Equipment
2 x KBs Moderately Heavy
 #06

For Time
Ascending / Descending
Ladder
1-15 KB Thrusters
15-1 Burpees

Equipment
2 x KBs Moderately Heavy
 #07

15 Minute EMOM
5 KB Power
Cleans
4 KB Front Squats
3 KB Push Press
*All 3 exercises to be performed in the same minute
**Pick a weight you can do all 3 exercises with

Equipment
2 x KBs Moderately Heavy
 #08

5 Rounds for Time

10 SA KB Clean and Press (es)
8 SA OH KB Reverse Lunge (es)
6 SA Burpee Deadlifts (es)

Equipment
1 x KB Moderately Heavy
 #09

E3MOM
x6 Rounds
20 USA KB Swing
15 KB Goblet Squats
10 KB Gorilla Row (es)

Equipment
1 x KB Moderately Heavy
 #10

5 Rounds for Time

10 Dual KB Cleans
10 Dual KB Front Squats
10 Dual KB Push Press
30s Dual KB Front Rack Hold
*Choose 2 KBs you can perform all 4 exercises with

Equipment
2 x KBs Moderately Heavy
 THANK YOU
for downloading the Kettlebell Only Edition. We hope you
find it useful and learn something new.
Keep an eye out for more 360 editions coming soon
You can also join our Virtual Online Training for daily sessions
focusing on S&C, Pilates and Mobility workouts

TEAM 360ATHLETIC