30 workouts
Heavy-bell workouts
A bell you can press three to six times. Low reps, real rest.
Death Frogs
Sumo squat to frog hop. 6 sets of 12.
Heavy Complex
3–5 rounds. Cleans, overhead squats, swings, each side.
Basic Heavy 20m
5 rounds. Swings, cleans, lunges, push press, marches. Switch sides each round.
Conditioning
8 rounds AFAP. 8 tactical swings, 8 tactical cleans.
Single KB Complex - Heavy
5–6 rounds. Swing, push press, row, squat, 15 burpees.
Single KB Complex (8s)
5–6 rounds of 8. Snatch, clean, swing, tactical thruster.
Single KB Circuit
4–5 rounds. Push press, goblet squats, swings, curls, a farmer’s hike.
Hells Bells
6 rounds. Snatches, windmills, racked front squats. Switch sides each round.
Furious 4’s
6 rounds, each side. 4 cleans, 4 high pulls, 4 snatches. Rest 60–90s.
Heavy heavy
3 rounds of 40s on / 20s off through 10 stations. Deadlifts, squats, rows, presses, carries.
20m Leija Flow
30s on / 30s off. Double-bell cleans, deadlifts, push-ups, push presses.
Single KB Complex (5s)
8 rounds of 5. Thrusters, burpee deadlifts, swings, rows, push-ups.
4x10 Circuit
4 rounds of 10. High pulls, rows, deadlifts, thrusters, then 30 farmer’s march steps.
DB Complex Factor 6
Double-bell complex of 4–6 reps, then 15 swings and 15 push-ups. Rest 1–2 min.
Back to basics
4 rounds of 30-second stations. Thrusters, cleans, swings, lunge and press.
20m Cap
20-minute cap. Toe squats, half-kneeling high pulls, snatch and lunge, staggered rows.
18m AMRAP
18-minute AMRAP. Deadman thrusters, tactical cleans, ballistic rows, goblet lunges.
Pace Maker
6 rounds of 30-second stations, each side. Finish with 2 minutes of push-ups.
Heavy 3x5
5 rounds, 3 reps each side. Swing, high pull, clean, push press.
KB Basics 102
4 rounds. Goblet squats, suitcase deadlifts, rows, kneeling press, offset march. Rest 90s.
240 Rep KB
10 sets of 4 across six double-bell moves, 240 reps, under 20 minutes.
“Super-Human” Makers
20-minute AMRAP. Rows, swings, goblet squats, see-saw lunges, deck squats, push press. Bell stays up.
Min Con
A heavy strength block, then 5 rounds of double thrusters and burpee deadlifts for time.
RC - Single Heavy Complex II
7 rounds. Cleans, push-ups, goblet squats, 12 burpees, swings. Rest 60–90s.
DBL KB FB
4–5 rounds of two descending double-bell ladders. Rest 2–3 minutes.
YAKBW
Four parts, 3 rounds each. Swings, clean and press, windmills, push-up and renegade row.
Regen
100 swings in 5 minutes, then a 20-minute block of push-ups, dead snatches, clean and thrusters.
RC - Single Heavy Complex I
7 rounds, each run twice. Swings, goblet squats, rows, thrusters.
Beast Maker
4 rounds of 4. Push-up, renegade rows, burpee into clean, squat and thruster. Rest 1–2 min.
Snatch a lot
2–4 rounds. Double snatches, presses, front squats. Rest twice as long as you work.
About these workouts
Heavy means a bell you can strict press three to six times. These are strength workouts: low reps, real rest, and a bell you have to respect on every clean.
The rest is written in. Take it. Cutting rest to make a strength workout feel like conditioning gets you a worse version of both.
If you don’t own a heavy bell yet, do the medium version with slower reps and buy the heavy one next. One size up is enough.