ERIC’S

WEEKLY
KETTLEBELL
WORKOUTS

@ericdoeskettlebell
 Regenerated FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

This one is similar to my “Reset” workout, but with the addition of swings
and crunches. Pretty simple and straightforward stuff, but it hits nearly
everything.

SWING
100 REPS
Perform 100 reps of swings, broken up as necessary. You can
use one bell size throughout or switch between varying bells.
Aim for a bell that lets you achieve 15-25 reps per set (anything
more than 25 reps is too light). If your only available bells are too
light, opt for hand-to-hand swings instead.

Rest as needed.

CIRCUIT
5 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND

EXERCISE LIGHT MED HEAVY

Push-ups ø 50% max 50% max 50% max
Dead Snatch • 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)
Dead Clean & Thruster • 12 (6L/6R) 10 (5L/5R) 8 (4L/4R)

Rest as needed.

CROSS-ARM CRUNCHES
200 REPS
Perform 200 reps of cross-arm crunches, broken up as
necessary. If you can do over 30 reps per set, feel free to use a
bell, plate, or any form of load to make it more difficult.

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the workout. A good rule of thumb is to keep

your heart rate within Zone 2, which is typically 60-70% of your maximum
heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

SWING: If you are new to kettlebells, keep in mind that the swing is the
most fundamental movement in kettlebell training. Read the description in
the Exercise Catalog and practice it over and over again!

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

DEAD SNATCH: As with other "dead" movements, always start and stop
this movement with the bell directly underneath your body and in line with
your ankles.

DEAD CLEAN & THRUSTER: Ensure that the bell always begins and ends
each repetition directly beneath your body, aligned with your ankles.

CROSS-ARM CRUNCHES: No notes. Check the Exercise Catalog for

reference!

@ericdoeskettlebell
 Hypnosis UPPER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
Two-block workout today. For the first block, break up the reps as
necessary. The second block is a traditional circuit, so it’s nothing too
complicated

This workout is pretty shoulder intensive, so make sure you properly warm
up before you begin, and be cognizant of the weights you’re choosing for
each movement.

As always, reference the info below for details on each exercise. Have fun!

MULTIPLE MOVEMENTS
VARIOUS REP COUNTS
REPS | BROKEN UP AS NECESSARY
EXERCISE REPS
Push-ups ø 100
Shrugs •/•• 150
Planks ø 5 minutes

Rest as needed.

CIRCUIT
4 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Clean & Press •/•• 12 (6L/6R) 10 (5L/5R) 8 (4L/4R)
Assisted Waiter’s Press • 12 (6L/6R) 10 (5L/5R) 8 (4L/4R)
Dead Snatch • 12 (6L/6R) 10 (5L/5R) 8 (4L/4R)

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the workout. A good rule of thumb is to keep

your heart rate within Zone 2, which is typically 60-70% of your maximum
heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

SHRUGS: Please use two bells of the same weight if you can. If you have
two uneven bells, that's fine, but make sure you even out both sides by the
end of the workout. Go heavy if possible!

PLANKS: Make sure your butt doesn't rise or fall - your body should be in a
straight line, like a plank.

CLEAN & PRESS: Remember to brace your core as you press!

ASSISTED WAITER'S PRESS: You can replace this with a Goblet Press if
you want. Alternatively, if you have a sandbag, you may opt for sandbag
floor presses instead.

DEAD SNATCH: As with other "dead" movements, always start and stop
this movement with the bell directly underneath your body and in line with
your ankles.

@ericdoeskettlebell
 Grapesmash LOWER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

Simple ladder workout today. Pay attention to rep counts! Remember - can
change the weight of the bells you’re using throughout the workout.

ROUND 1 ROUND 2
EXERCISE REPS EXERCISE REPS
Deadstop Swing • 20 Deadstop Swing • 16
A.A. Racked Squat •/•• 20 (10L/10R) A.A. Racked Squat •/•• 18 (9L/9R)
Staggered Deadlift •/•• 32 (16L/16R) Staggered Deadlift •/•• 28 (14L/14R)
Goblet Squat • 20 Goblet Squat • 16

ROUND 3 ROUND 4
EXERCISE REPS EXERCISE REPS
Deadstop Swing • 12 Deadstop Swing • 8
A.A. Racked Squat •/•• 16 (8L/8R) A.A. Racked Squat •/•• 14 (7L/7R)
Staggered Deadlift •/•• 24 (12L/12R) Staggered Deadlift •/•• 20 (10L/10R)
Goblet Squat • 12 Goblet Squat • 8

ROUND 5 ROUND 6
EXERCISE REPS EXERCISE REPS
Deadstop Swing • 6 Deadstop Swing • 4
A.A. Racked Squat •/•• 12 (6L/6R) A.A. Racked Squat •/•• 10 (5L/5R)
Staggered Deadlift •/•• 16 (8L/8R) Staggered Deadlift •/•• 12 (6L/6R)
Goblet Squat • 6 Goblet Squat • 4

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the workout. A good rule of thumb is to keep

your heart rate within Zone 2, which is typically 60-70% of your maximum
heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

DEADSTOP SWING: Remember - since this is a "deadstop" movement,

start and stop each rep with the bell on the ground and in front of you.
Check the Exercise Catalog video for reference.

ALTERNATING ASSISTED RACKED SQUAT: Use one bell for this one. In
order to transfer from one side to the next, slide your free hand underneath
the handle - the bell should automatically land in the perfect rack position.
If you're new to alternating movements, this may take some practice to get
right. As the name implies, assist the rack by placing your free hand on the
handle to support the bell's weight.

STAGGERED DEADLIFT: Try to keep your working leg relatively straight

here (not too squatty). You may use two kettlebells, one in each hand, to go
heavier. Ensure that the primary activation is in your front leg.

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

@ericdoeskettlebell
Mind Over Mayhem
FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

I rarely do EMOMs as entire workouts, but this one is an exception,

assuming you give it your all. It’s just 20 minutes, or 5 rounds, but you can
get a lot done in this tiny window. Use a light or medium bell throughout.
Enjoy!

EMOM
20 MINUTES
START EACH MOVEMENT AT THE TOP OF EVERY MINUTE
EXERCISE TIME ON TIME OFF
Push-ups ø 40 seconds 20 seconds
Alternating Half Snatch • 40 seconds 20 seconds
Goblet Squat • 40 seconds 20 seconds
Alternating Dead Clean & Thruster • 40 seconds 20 seconds

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the EMOM as listed above.

Rest only for 20 seconds between movements. I strongly recommend you

use an interval timer to keep track of your Time On/Time Off.

FEATURED EXERCISES

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

ALTERNATING HALF SNATCH: Alternate between your left and right

sides with each rep. Remember to use your legs to snatch the bell - this is
not an upper-body movement!

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

ALTERNATING DEAD CLEAN & THRUSTER: Alternate between your left

and right sides with each rep. As with other “dead” movements, ensure
that the bell always begins and ends each repetition directly beneath your
body, aligned with your ankles.

@ericdoeskettlebell
 Reset 2 FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

Complete all reps of each exercise before moving on to the next. You can
break them up into as many sets as needed. You’re also allowed to change
bells throughout, but don’t go easy on yourself! Rest as needed
throughout the duration of the workout.

MULTIPLE MOVEMENTS
VARIOUS REP COUNTS
REPS | BROKEN UP AS NECESSARY
EXERCISE REPS
Strict Press or Z Press •/•• 100 (50L/50R)
Goblet Squat • 100
Tuck Ups ø 100
Push-ups ø 100
Swing • 100

Complete all reps in the above block to finish today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the workout. A good rule of thumb is to keep

your heart rate within Zone 2, which is typically 60-70% of your maximum
heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

STRICT PRESS: Keep your core engaged at all times throughout the
movement. If your available bells are too heavy, you can do push presses
instead.

Z PRESS: As with the strict press, your core should be engaged with each
rep - lots of stabilizing going on.

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

TUCK UPS: Please check the Exercise Index for a full breakdown of this
movement.

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

SWING: If you are new to kettlebells, keep in mind that the swing is the
most fundamental movement in kettlebell training. Read the description in
the Exercise Catalog and practice it over and over again!

@ericdoeskettlebell
 Meta
UPPER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
This workout requires you to self determine rep counts for certain
movements. For instance, the pull-ups, floor press, and push-ups are all
“Near Failure,” which means you leave 1-2 reps left in the tank. In other
words, go to the point at which your form is about to break down.

CIRCUIT
5 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Pull-ups ø (or Row •) Near Failure Near Failure Near Failure
Strict Press •/•• 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)

Rest as needed.

EMOM
5 MINUTES
START EACH MOVEMENT AT THE TOP OF EVERY MINUTE
EXERCISE TIME ON TIME OFF
Cross-Arm Crunches ø 40 seconds 20 seconds

Rest as needed.

For the next block, you can replace the close-grip floor press with another
chest press, such as the sandbag floor press, sled press, or bench press.
Use your available equipment that suits you best, but go near failure (1-2
reps left in the tank), regardless of your choice.

CIRCUIT
5 SUPERSETS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE REPS
Close-Grip Floor Press* • Near Failure
Push-ups ø Near Failure

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed during the circuits and as required during the EMOM. A
good rule of thumb is to keep your heart rate within Zone 2, which is
typically 60-70% of your maximum heart rate. Ensure it does not dip below
this level of intensity.

FEATURED EXERCISES

PULL-UPS: If you cannot do pull-ups, or you don't have access to a pull-up

bar, feel free to replace these with rows or inverted rows.

ROW: Please keep your opposite forearm on your thigh with every rep!
Check the Exercise Catalog for reference.

STRICT PRESS: Keep your core engaged at all times throughout the
movement. If your available bells are too heavy, you can do push presses
instead.

CROSS-ARM CRUNCHES: No notes. Check the Exercise Catalog for

reference!

CLOSE-GRIP FLOOR PRESS: Proceed with caution! Be safe while

performing this movement.

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

@ericdoeskettlebell
 Legburn LOWER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

RACKED SQUAT •
4 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Racked Squat •/•• 20 (10L/10R) 16 (8L/8R) 12 (6L/6R)

Complete the above 4 sets before moving on.

Rest as needed.

B-STANCE SQUAT •
4 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
B-Stance Squat •/•• 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)

Complete the above 4 sets before moving on.

Rest as needed.

SIDE LUNGE •
4 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Side Lunge • 12 (6L/6R) 8 (4L/4R) 4 (2L/2R)

Complete the above 4 sets before moving on.

Rest as needed.

DEADSTOP SWING •
4 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Deadstop Swing • 20 16 12

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete each set of movements as listed above.

Rest as needed throughout the entire workout. A good rule of thumb is to

keep your heart rate within Zone 2, which is typically 60-70% of your
maximum heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

RACKED SQUAT: You can use one or two bells here. If you’re using uneven
weights, just make sure to even out both sides by the end of the workout.
Remember to brace your core with each rep!

B-STANCE SQUAT: You can use either one or two bells here. Focus on
using your forward leg for the majority of the work, using your free leg
primarily for balance.

SIDE LUNGE: Perform with a single kettlebell in a goblet hold, as using

racked/double racked kettlebells might be uncomfortable at higher
weights due to the forward lean. You can use only your bodyweight (no bell)
if this movement is new to you.

DEADSTOP SWING: Remember - since this is a "deadstop" movement,

start and stop each rep with the bell on the ground and in front of you.
Check the Exercise Catalog video for reference.

@ericdoeskettlebell
 Call the Doc FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

The below workout includes a challenge at the beginning. Complete all 5

rounds of the circuit as fast as possible. After you’re warmed up, set a stop-
watch and get to work!

Oh, and be sure to use a heavy bell for the Goblet Squats.

CIRCUIT CHALLENGE (AS FAST AS POSSIBLE)

5 ROUNDS
REPS PER ROUND | USE A SINGLE HEAVY BELL
EXERCISE ROUND: 1 2 3 4 5
Pull-ups ø (or replace with Row •) 10 8 6 4 2
Push-ups ø 10 8 6 4 2
Goblet Squat • 10 8 6 4 2

Rest as needed before moving to the next circuit.

CIRCUIT
4 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Half Snatch • 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)
Racked Squat • 20 (10L/10R) 16 (8L/8R) 12 (6L/6R)

Rest as needed before moving to the next circuit.

CIRCUIT
4 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Hand-to-Hand Swing • 20 16 12
Pull-ups ø 95% max 95% max 95% max

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
For the sake of simplicity, I recommend you use the same weight (heavy)
for the entirety of this workout. Up to you though!

Rest as little as possible during the circuit challenge, and as needed during
the rest of the workout. Enjoy!

FEATURED EXERCISES

PULL-UPS: If you cannot do pull-ups, or you don't have access to a pull-up

bar, feel free to replace these with rows or inverted rows.

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

HALF SNATCH: Remember to use your legs to snatch the bell - this is not
an upper-body movement! You can also replace this with the Dead Snatch
if you prefer.

RACKED SQUAT: You can use one or two bells here. If you’re using uneven
weights, just make sure to even out both sides by the end of the workout.
Remember to brace your core with each rep!

HAND-TO-HAND SWING: Switch at the top of the swing, when the bell is
at chest height.

@ericdoeskettlebell
 Marina FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

This is a fun one. A simple circuit sandwiched between two EMOMs. I

recommend using a medium weight throughout the entire workout if
possible. For the push-ups, go until your form starts to break down.

EMOM
14 MINUTES
START EACH MOVEMENT AT THE TOP OF EVERY MINUTE
EXERCISE TIME ON TIME OFF
Hand-to-Hand Swing • 30 seconds 30 seconds
Alternating Dead Snatch • 30 seconds 30 seconds

Rest as needed.

CIRCUIT
4 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Z Press •/•• 16 (8L/8R) 10 (5L/5R) 6 (3L/3R)
Push-ups ø Near Failure Near Failure Near Failure

Rest as needed.

EMOM
10 MINUTES
START EACH MOVEMENT AT THE TOP OF EVERY MINUTE
EXERCISE TIME ON TIME OFF
Hand-to-Hand Swing • 30 seconds 30 seconds
Goblet Squat • 30 seconds 30 seconds

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed during the circuit and as required during the EMOMs. A
good rule of thumb is to keep your heart rate within Zone 2, which is
typically 60-70% of your maximum heart rate. Ensure it does not dip below
this level of intensity.

FEATURED EXERCISES

HAND-TO-HAND SWING: Rep counts for the Hand-to-Hand swing

denote total reps, so if you’re doing 8 reps, that’s 4 on each side. Each
switch (e.g. right → left) = 1 rep.

DEAD SNATCH: As with other "dead" movements, always start and stop
this movement with the bell directly underneath your body and in line with
your ankles.

Z PRESS: Your core should be engaged with each rep - lots of stabilizing
going on.

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

@ericdoeskettlebell
 Knock ‘em Out UPPER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
Simple sets for this one. The kettlebell-based blocks have only 3 sets while
the bodyweight blocks are rep based. Try to challenge yourself and go
heavy with the bells. If the bodyweight rep counts are too low for you, I
highly recommend going to failure for 3 sets instead.

HALF SNATCH •/••

3 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Half Snatch •/•• 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)

Rest as needed.

STRICT PRESS •/••

3 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Strict Press •/•• 12 (6L/6R) 8 (4L/4R) 4 (2L/2R)

Rest as needed. For the following block, break up the reps as necessary.

PUSH-UPS Ø
100 REPS
REPS | BODYWEIGHT
EXERCISE TOTAL REPS
Push-ups ø 100

Rest as needed. For the following block, break up the reps as necessary.

TUCK UPS Ø
100 REPS
REPS | BODYWEIGHT
EXERCISE TOTAL REPS
Tuck Ups ø 100

Rest as needed. For the next block, please go as heavy as possible.

CLOSE-GRIP FLOOR PRESS •

3 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Close-Grip Floor Press • 32 26 20

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the duration of the workout. A good rule of

thumb is to keep your heart rate within Zone 2, which is typically 60-70% of
your maximum heart rate. Ensure it does not dip below this level of
intensity.

FEATURED EXERCISES

HALF SNATCH: Remember to use your legs to snatch the bell - this is not
an upper-body movement! Feel free to replace this with the Dead Snatch if
you prefer.

STRICT PRESS: Keep your core engaged at all times throughout the
movement. If your available bells are too heavy, you can do push presses
instead.

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

TUCK UPS: Please check the Exercise Index for a full breakdown of this
movement.

CLOSE-GRIP FLOOR PRESS: Proceed with caution! Be safe while

performing this movement.

@ericdoeskettlebell
 Sunspot LOWER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
This workout looks longer than it takes (assuming you don’t rest too long
between rounds). I recommend you go heavy on the swings and deadlifts,
and light/medium on the racked squats and lunges. Enjoy!

ROUND 1
EXERCISE LIGHT MED HEAVY
Swing •/•• 20 16 12

ROUND 2
EXERCISE LIGHT MED HEAVY
Swing •/•• 20 16 12
Racked Squat •/•• 20 (10L/10R) 16 (8L/8R) 12 (6L/6R)

ROUND 3
EXERCISE LIGHT MED HEAVY
Swing •/•• 20 16 12
Racked Squat •/•• 20 (10L/10R) 16 (8L/8R) 12 (6L/6R)
Staggered Deadlift •/•• 32 (16L/16R) 24 (12L/12R) 16 (8L/8R)

ROUND 4

EXERCISE LIGHT MED HEAVY

Swing •/•• 20 16 12
Racked Squat •/•• 20 (10L/10R) 16 (8L/8R) 12 (6L/6R)
Staggered Deadlift •/•• 32 (16L/16R) 24 (12L/12R) 16 (8L/8R)
Side Lunge • 16 (8L/8R) 10 (5L/5R) 6 (3L/3R)

ROUND 5

EXERCISE LIGHT MED HEAVY

Swing •/•• 20 16 12
Racked Squat •/•• 20 (10L/10R) 16 (8L/8R) 12 (6L/6R)
Staggered Deadlift •/•• 32 (16L/16R) 24 (12L/12R) 16 (8L/8R)
Side Lunge • 16 (8L/8R) 10 (5L/5R) 6 (3L/3R)

ROUND 6
EXERCISE LIGHT MED HEAVY
Racked Squat •/•• 20 (10L/10R) 16 (8L/8R) 12 (6L/6R)
Staggered Deadlift •/•• 32 (16L/16R) 24 (12L/12R) 16 (8L/8R)
Side Lunge • 16 (8L/8R) 10 (5L/5R) 6 (3L/3R)

ROUND 7
EXERCISE LIGHT MED HEAVY
Staggered Deadlift •/•• 32 (16L/16R) 24 (12L/12R) 16 (8L/8R)
Side Lunge • 16 (8L/8R) 10 (5L/5R) 6 (3L/3R)

ROUND 8

EXERCISE LIGHT MED HEAVY

Side Lunge • 16 (8L/8R) 10 (5L/5R) 6 (3L/3R)

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the entire workout. A good rule of thumb is to

keep your heart rate within Zone 2, which is typically 60-70% of your
maximum heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

SWING: If you are new to kettlebells, keep in mind that the swing is the
most fundamental movement in kettlebell training. Read the description in
the Exercise Catalog and practice it over and over again!

RACKED SQUAT: You can use one or two bells here. If you’re using uneven
weights, just make sure to even out both sides by the end of the workout.
Remember to brace your core with each rep!

STAGGERED DEADLIFT: Try to keep your working leg relatively straight

here (not too squatty). You may use two kettlebells, one in each hand, to go
heavier. Ensure that the primary activation is in your front leg.

SIDE LUNGE: Perform with a single kettlebell in a goblet hold, as using

racked/double racked kettlebells might be uncomfortable at higher
weights due to the forward lean. You can use only your bodyweight (no bell)
if this movement is new to you.

@ericdoeskettlebell
 Dublin FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
Choose a bell that will challenge you to hit the required reps in this circuit. If
it’s too easy, go heavier. If you don’t have any heavier bells, up the rep
counts as necessary, but be sure to buy some heavier bells!

CIRCUIT
4 ROUNDS
REPS | CHOOSE ANY WEIGHT
EXERCISE REPS PER ROUND
Deadstop Half Snatch • 8 (4L/4R)
Cross-Arm Crunches ø 30
Dead Snatch • 12 (6L/6R)
Push-ups ø 20
B-Stance Squat •/•• 16 (8L/8R)
Push-ups ø 10

Complete all 4 rounds of the above to finish the workout.

INSTRUCTIONS / NOTES
Complete the circuit as listed above.

Rest as needed throughout the entire workout. A good rule of thumb is to

keep your heart rate within Zone 2, which is typically 60-70% of your
maximum heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

DEADSTOP HALF SNATCH: Remember - since this is a "deadstop"

movement, start and stop each rep with the bell on the ground and in front
of you. Check the Exercise Catalog video for reference.

CROSS-ARM CRUNCHES: No notes. Check the Exercise Catalog for

reference!

DEAD SNATCH: Always start and stop this movement with the bell directly
underneath your body and in line with your ankles.

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

B-STANCE SQUAT: Focus on using your forward leg for the majority of the
work, using your free leg primarily for balance.

@ericdoeskettlebell
 Hemingway FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

This circuit includes two sets of goblet squats per round. You’re allowed to
replace one of them with another form of squats depending on what you
have available, including traditional barbell back squats, sandbag squats,
b-stance squats, etc. I used a sandbag, as an example.

CIRCUIT
5 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Swing •/•• 25 20 15
Goblet Squat • 16 12 8
Tuck Ups ø 20 20 20
Dead Snatch • 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)
Goblet Squat • 16 12 8

Complete 5 rounds of the above to finish the workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed during the circuit and as required during the EMOMs. A
good rule of thumb is to keep your heart rate within Zone 2, which is
typically 60-70% of your maximum heart rate. Ensure it does not dip below
this level of intensity.

FEATURED EXERCISES

SWING: If you are new to kettlebells, keep in mind that the swing is the
most fundamental movement in kettlebell training. Read the description in
the Exercise Catalog and practice it over and over again!

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

TUCK UPS: Please check the Exercise Index for a full breakdown of this
movement.

DEAD SNATCH: As with other "dead" movements, always start and stop
this movement with the bell directly underneath your body and in line with
your ankles.

@ericdoeskettlebell
 Boulder UPPER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
This workout is only a single 4-round circuit, but don’t let that fool you - it’s
tough.

Each round consists of 3 sets of push-ups, meaning you’ll do 12 sets

throughout the workout. Ensure your rep counts stay the same at 50% of
what your true max is (if you can do 50 reps in a row, each set should be 25
reps).

For the two movements that involve bells, choose an appropriate weight to
hit the required rep counts. If your available bells are too light or heavy, you
can modify the rep counts as needed.

CIRCUIT
4 ROUNDS
CHOOSE AN APPROPRIATE WEIGHT
BASED ON REP COUNTS
EXERCISE REPS
Push-ups ø 50% max
Tuck Ups ø 30
Push-ups ø 50% max
Clean & Press •/•• 12 (6L/6R)
Push-ups ø 50% max
Row •/•• 24 (12L/12R)

Complete 4 rounds of the above to finish the workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the duration of the workout. A good rule of

thumb is to keep your heart rate within Zone 2, which is typically 60-70% of
your maximum heart rate. Ensure it does not dip below this level of
intensity.

FEATURED EXERCISES

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

TUCK UPS: Please check the Exercise Index for a full breakdown of this
movement.

CLEAN & PRESS: Remember to brace your core as you press!

ROW: Please keep your opposite forearm on your thigh with every rep!
Check the Exercise Catalog for reference.

@ericdoeskettlebell
 The Postman LOWER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
I used heavy bells throughout this entire workout. If you don’t have any
heavy bells available, take advantage of the higher rep counts with your
lighter weights - that was they’re there for!

CIRCUIT
5 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Deadstop Swing •/•• 20 16 12
Racked Squat •/•• 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)

Rest as needed.

CIRCUIT
5 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Deadstop Swing •/•• 20 16 12
Staggered Deadlift •/•• 32 (16L/16R) 24 (12L/12R) 16 (8L/8R)

Rest as needed.

CIRCUIT
5 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Deadstop Swing •/•• 20 16 12
Side Lunge • 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the entire workout. A good rule of thumb is to

keep your heart rate within Zone 2, which is typically 60-70% of your
maximum heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

DEADSTOP SWING: Remember - since this is a "deadstop" movement,

start and stop each rep with the bell on the ground and in front of you.
Check the Exercise Catalog video for reference.

RACKED SQUAT: You can use one or two bells here. If you’re using uneven
weights, just make sure to even out both sides by the end of the workout.
Remember to brace your core with each rep!

STAGGERED DEADLIFT: Try to keep your working leg relatively straight

here (not too squatty). You may use two kettlebells, one in each hand, to go
heavier. Ensure that the primary activation is in your front leg.

SIDE LUNGE: Perform with a single kettlebell in a goblet hold, as using

racked/double racked kettlebells might be uncomfortable at higher
weights due to the forward lean. You can use only your bodyweight (no bell)
if this movement is new to you.

@ericdoeskettlebell
 Talisman FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
For this workout, complete all of the rep counts using an appropriately heavy
kettlebell (don’t skimp out). I recommend you go in order - meaning, do all
the reps of the first movement first, then the second, etc. You are allowed
to change the order as you please, as long as you complete all of the rep
counts.

*As usual, for the pull-ups, if you don’t have a pull-up bar, do rows instead.
100 reps is relatively high. If you are unable to do all 100 reps of standard
pull-ups, you can use assistance bands, TRX bands, or replace with inverted
rows at an appropriate angle. All of these can help you improve your pull-ups.

VARIOUS MOVEMENTS
FOR REPS
REPS | CHOOSE AN APPROPRIATE WEIGHT
EXERCISE TOTAL REPS
Pull-ups ø (or Row •) ........................ 100 (100 per side if Row)
Dead Snatch • ................................. 30 per side
Goblet Squat • ................................. 60
Clean & Press •/•• ............................. 20 per side
Cross-Arm Crunches ø .................... 100

Complete all reps of the above movements to finish the workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

Rest as needed throughout the entire workout. A good rule of thumb is to

keep your heart rate within Zone 2, which is typically 60-70% of your
maximum heart rate. Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

PULL-UPS: If you cannot do pull-ups, or you don't have access to a pull-up

bar, feel free to replace these with rows or inverted rows.

ROW: Please keep your opposite forearm on your thigh with every rep!
Check the Exercise Catalog for reference.

DEAD SNATCH: As with other "dead" movements, always start and stop
this movement with the bell directly underneath your body and in line with
your ankles.

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

CLEAN & PRESS: Remember to brace your core as you press!

CROSS-ARM CRUNCHES: No notes. Check the Exercise Catalog for

reference!

@ericdoeskettlebell
 Peixoto FULL BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight

This workout includes two timed circuits at the beginning - prepare to get
your heart pumping. They’re technically not EMOMs because the total
Time On/Time Off is not 1 minute, so please use an interval timer to keep
track of time!

TIMED CIRCUIT
5 ROUNDS
USE AN INTERVAL TIMER TO KEEP TRACK OF TIME
EXERCISE TIME ON TIME OFF
Push-ups ø 30 seconds 20 seconds
Bodyweight Squats • 30 seconds 20 seconds

Rest as needed.
For the following block, “Alternating”
means you switch arms with each rep.

TIMED CIRCUIT
5 ROUNDS
USE AN INTERVAL TIMER TO KEEP TRACK OF TIME
EXERCISE TIME ON TIME OFF
Alternating Dead Clean & Press • 40 seconds 40 seconds
Alternating Lateral Half Snatch • 40 seconds 40 seconds

Rest as needed.

CIRCUIT
5 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
Goblet Squat • 16 12 8
Swing •/•• 20 16 12

Rest as needed.

CROSS-ARM CRUNCHES Ø
100 REPS
REPS | BODYWEIGHT
EXERCISE TOTAL REPS
Tuck Ups ø 100

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

For self-paced rest times, a good rule of thumb is to keep your heart rate
within Zone 2, which is typically 60-70% of your maximum heart rate.
Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

BODYWEIGHT SQUATS: If you want to challenge yourself, replace with

light Goblet Squats instead.

DEAD CLEAN & PRESS: As with other “dead” movements, ensure that the
bell always begins and ends each repetition directly beneath your body,
aligned with your ankles.

LATERAL HALF SNATCH: Please be careful with this movement. If it's a

new one for you, make sure to use a light bell and reference the Exercise
Catalog for detailed information.

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

SWING: If you are new to kettlebells, keep in mind that the swing is the
most fundamental movement in kettlebell training. Read the description in
the Exercise Catalog and practice it over and over again!

TUCK UPS: Ensure your biceps touch your thighs with each rep. Check the
Exercise Catalog for reference!

@ericdoeskettlebell
 Sabretooth UPPER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
Today’s workout is a break from the usual circuit-based workouts.
Separating each movement into sets allows you to focus on each muscle
group and efficiently tear those muscle fibers. Enjoy!

TIMED CIRCUIT
5 ROUNDS
USE AN INTERVAL TIMER TO KEEP TRACK OF TIME
EXERCISE TIME ON TIME OFF
Push-ups ø 40 seconds 30 seconds
Pull-ups ø (or Row •) 40 seconds 30 seconds

Rest as needed.

STRICT PRESS
4 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Strict Press •/•• 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)

Rest as needed.

TUCK UPS
100 REPS
REPS | BODYWEIGHT
EXERCISE TOTAL REPS
Tuck Ups ø 100

Rest as needed.

DEAD CLEAN
4 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Dead Clean • 20 (10L/10R) 16 (8L/8R) 10 (5L/5R)

Rest as needed.

ROW
4 SETS
REPS | CHOOSE ONE WEIGHT PER SET
EXERCISE LIGHT MED HEAVY
Row • 32 (16L/16R) 24 (12L/12R) 16 (8L/8R)

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

For self-paced rest times, a good rule of thumb is to keep your heart rate
within Zone 2, which is typically 60-70% of your maximum heart rate.
Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

PUSH-UPS: Keep your elbows at a maximum angle of 45 degrees from

your body, rather than allowing them to spread out wide.

PULL-UPS: If you cannot do pull-ups, or you don't have access to a pull-up

bar, feel free to replace these with rows or inverted rows.

STRICT PRESS: Keep your core engaged at all times throughout the
movement. If your available bells are too heavy, you can do push presses
instead.

TUCK UPS: Please check the Exercise Index for a full breakdown of this
movement.

DEAD CLEAN: As with other “dead” movements, ensure that the bell
always begins and ends each repetition directly beneath your body,
aligned with your ankles.

ROW: Please keep your opposite forearm on your thigh with every rep!
Check the Exercise Catalog for reference.

@ericdoeskettlebell
 Flagstaff LOWER BODY
• = 1 bell •• = 2 bells •/•• = 1 or 2 bells ø = bodyweight
This workout is composed of two EMOMs and a circuit. Use
light-to-medium bells in the EMOMs to get your heart rate up, and heavier
bells in the circuit to focus on strength.

EMOM
4 ROUNDS
USE AN INTERVAL TIMER TO KEEP TRACK OF TIME
EXERCISE TIME ON TIME OFF
Swing • 30 seconds 30 seconds
Alternating Assisted Racked Squat • 30 seconds 30 seconds
Plank ø 30 seconds 30 seconds

Rest as needed.

CIRCUIT
5 ROUNDS
REPS | CHOOSE ONE WEIGHT PER MOVEMENT PER ROUND
EXERCISE LIGHT MED HEAVY
B-Stance Squat •/•• 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)
Side Lunge • 16 (8L/8R) 12 (6L/6R) 8 (4L/4R)

Rest as needed.

EMOM
4 ROUNDS
USE AN INTERVAL TIMER TO KEEP TRACK OF TIME
EXERCISE TIME ON TIME OFF
Deadstop Swing • 30 seconds 30 seconds
Goblet Squat • 30 seconds 30 seconds
Plank ø 30 seconds 30 seconds

Good job! You’re all done with today’s workout.

INSTRUCTIONS / NOTES
Complete the workout as listed above.

For self-paced rest times, a good rule of thumb is to keep your heart rate
within Zone 2, which is typically 60-70% of your maximum heart rate.
Ensure it does not dip below this level of intensity.

FEATURED EXERCISES

SWING: If you are new to kettlebells, keep in mind that the swing is the
most fundamental movement in kettlebell training. Read the description in
the Exercise Catalog and practice it over and over again!

ALTERNATING ASSISTED RACKED SQUAT: Use one bell for this one. In
order to transfer from one side to the next, slide your free hand underneath
the handle - the bell should automatically land in the perfect rack position.
If you're new to alternating movements, this may take some practice to get
right. As the name implies, assist the rack by placing your free hand on the
handle to support the bell's weight.

PLANK: Make sure your butt doesn't rise or fall - your body should be in a
straight line, like a plank.

B-STANCE SQUAT: Focus on using your forward leg for the majority of the
work, using your free leg primarily for balance.

SIDE LUNGE: Perform with a single kettlebell in a goblet hold, as using

racked/double racked kettlebells might be uncomfortable at higher
weights due to the forward lean. You can use only your bodyweight (no bell)
if this movement is new to you.

DEADSTOP SWING: Remember - since this is a "deadstop" movement,

start and stop each rep with the bell on the ground and in front of you.
Check the Exercise Catalog video for reference.

GOBLET SQUAT: Feel free to hold the kettlebell by either the handle or the
horn. If you’re using a competition bell and holding it by its horns, you may
want to also squeeze the bell with your forearms.

@ericdoeskettlebell