Best 6 Ways To Build Conditioning for Crossfitters
Metabolic conditioning is what every Cross Fitters wants to improve whether it is for Olympic lifts, or to 
increase strength. And, kettlebells are a great tool to build metabolic conditioning. Everybody knows that they are well-suited to training high volume sets with submaximal load. Regardless of whether you are hoping to improve anaerobic capacity, build power for Olympic lifts, increase strength- endurance for EMOM workout, or just change up your routine, kettlebells are the perfect tool to take your conditioning up to the next level. Just give a try to one of these six kettlebell conditioning workouts next time when 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.
Video-
[embedyt] https://www.youtube.com/watch?v=hvoW_kXVTZc[/embedyt]
How to take this workout to the next level:
Increase the number of sets or increase the kettlebell weight.
Workout 2: Complex
Swing-Clean-Rack Lunge-Row
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.
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 Amanda Perkins:
Amanda works with Kettlebell Kings as a senior writer. She has been put on this earth to inspire people and inspire them to achieve their health and fitness goals with enthusiasm. Her niches are health, fitness, and kettlebell workout. Amanda with Kettlebell Kings is focused on providing fitness routines, professional tips, and kettlebell equipment to all fitness enthusiasts. She likes to travel in her free-time and is a foodie with refined interest in healthy food.
