6 Ways to Build Conditioning for CrossFitters

Kettlebells are a great tool to build metabolic conditioning, as they are well-suited to training high volume sets with submaximal load. Whether you are looking to build power for your Olympic lifts, increase strength-endurance for EMOM workouts, improve anaerobic capacity, or simply change up your routine – kettlebells are the ideal tool to take your conditioning up a notch. Try one of these six kettlebell conditioning workouts for CrossFitters the next time you head to your local box!

Workout 1: Power

Two Arm Swing
EMOM 10 reps x 6-10 sets

Main factor to determine number of sets: when speed or technique deteriorates, you should stop as you will no longer be training power.

Two Arm Swing

Workout 2: Complex

Swing-Clean-Rack Lunge-Row x 5 reps per exercise per side
+1 rep every round with 1-2 min rest between rounds

Complete as many rounds as possible in 30 min

How to take this workout to the next level:
Increase the number of repetitions you start with, increase the working time, increase kettlebell weight, add a second kettlebell, or decrease the amount of rest time between sets.


Workout 3: Chain

Swing-Clean-Squat-Press

1m per side, 1m rest in between
1m per side, 45s rest in between
1m per side, 30s rest in between
1m per side, 15s rest in between
1m per side, no rest in between

How to take this workout to the next level:
Increase the number of sets, increase the working time, increase kettlebell weight, add a second kettlebell, or decrease the amount of rest time between sets.

Workout 4: Endurance

Single Arm Swing 15 reps per side x 3 sets  

Rest 5 min

Single Arm Clean & Press 4 min (1 switch halfway) x 3 sets (4 min rest between sets)

How to take this workout to the next level:
Increase the number of sets, increase the working time, increase kettlebell weight, decrease the amount of rest time between sets, or add a second kettlebell to the exercises.

Single Arm Swing

Workout 5: Ladder

Kettlebell Burpee 10-9-8-7-6-5-4-3-2-1

Single Arm Swing 10 reps per arm between sets of burpees

How to take this workout to the next level:
Increase the number of burpees, increase the number of swings, increase kettlebell weight, or decrease the amount of rest time between sets.

Workout 6: Grip Grind

Snatch 4m (switching arms as needed)
Farmer carry 1m
Snatch 3m (switching arms as needed)
Farmer carry 1m
Snatch 2m (switching arms as needed)
Farmer carry 1m
Snatch 1m (switching arms as needed)
Farmer carry 1m

How to take this workout to the next level:
Complete all snatch sets with one switch at the halfway point, increase kettlebell weight, increase number of repetitions during snatch sets, or increase length of sets.

About Kettlebell Kings

Kettlebell Kings is a premium-quality kettlebell and kettlebell content provider, based in Austin, Texas. You can view our equipment, kettlebell how-to’s, and get expert advice at www.kettlebellkings.com and www.kettlebellkings.com/blog/. For more information, call us at 855-7KETTLE to learn more.