33 workouts
Sub-20 workouts
The core of the library. Twenty minutes, one or two bells, out the door.
10 Snatches, 10 Lunges
6 rounds. Don’t put the bell down during the round.
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.
Desk Mobility
Bottoms-up squats, halos, warrior lunges, windmills. For a day at a desk.
Starting Day
5 rounds each side. Snatches, rows, hang cleans, squats.
Single KB Complex (8s)
5–6 rounds of 8. Snatch, clean, swing, tactical thruster.
Hero Single KB
20-minute AMRAP. Hero clean and press, goblet lunge and twist, tactical thrusters.
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.
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.
16m EMOM
Two 8-minute EMOMs. Double cleans, see-saw press, jump squats; then row-to-snatch and kick-throughs.
18m AMRAP
18-minute AMRAP. Deadman thrusters, tactical cleans, ballistic rows, goblet lunges.
Single Complex sets of 3
7 rounds of 3, both sides. Clean, push press, racked squat, halo, curl.
Mind Over Mayhem
20-minute clock, 40s on / 20s off. Push-ups, dead snatches, goblet squats, clean and thruster.
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.
RC - Double Complex I
6 rounds of a double-bell complex, then 4 rounds of 10 cleans.
Epic Cardio Challenge
20-minute AMRAP through ten movements. Keep the bell in hand.
RC - Single Heavy Complex I
7 rounds, each run twice. Swings, goblet squats, rows, thrusters.
Sequential Dismay
8/5/3/1 ladder of double cleans and front squats. 3–5 rounds, rest 1–2 min.
RKC Deep 6
One side without setting the bell down, then the other. Half snatch, swing, clean and press, squat, get-up.
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
Twenty minutes is the sweet spot for a kettlebell. Long enough for real work, short enough that you will actually do it on a Tuesday. Most of the library lives here: complexes, rounds, EMOMs, and the occasional AFAP that ends when you say it does.
Every workout lists the bell it was written for. Medium means one you can press eight to twelve times; heavy means three to six. If you only own one bell, it is the right bell. Adjust reps, not the plan.
Nothing here is random. Each one was done in a garage, timed, and written up afterwards with the time it actually took.