Workout Routines

CrossFit-Inspired Challenges: The kettlebell 'oly' AMRAP workout

In this circuit, the kettlebell is king.

Kettlebell clean
Steer Digital Media;
Steer Digital Media;
Duration 15
Exercises 2
Equipment Yes

There's no denying that CrossFit has popularized Olympic weightlifting moves around the world. A decade ago, only aspiring Olympians spent their Saturday mornings trying to perfect the clean and jerk—now, legions of weekend warriors are doing it.

But there's also no denying that traditional Olympic weightlifting moves take huge amounts of practice, mobility, and power. And while getting under the barbell is a good way to practice, it's also a good idea to train these explosive total-body movements with other weights, and with other exercises.

Solution? This kettlebell workout, which hits similar muscle groups while challenging your metabolic conditioning.


This workout is designed as a classic AMRAP (short for "as many reps as possible") circuit. Complete as many possible reps of the first exercise—kettlebell snatch—in 45 seconds. After taking 15 seconds of rest, move on to the second exercise—kettlebell cleans—with the same work/rest intervals. That's one round. Complete five rounds total.

Wyatt Krueger, a CrossFit Level-1 coach, owner of CrossFit Amherst, and expert contributor to Men's Fitness and HUMANFITPROJECT, demonstrates the moves.

This routine is part of our video feature on the 10 kickass CrossFit-inspired workout challenges to test your limits. Check out the whole series here.

CrossFit-Inspired Challenges The kettlebell "oly" circuit (do 5 rounds)

Exercise 1.

One-Arm Snatch You'll need: Kettlebells How to
One-Arm Kettlebell Snatch  thumbnail
-- sets
As many as possible in 45 sec. reps
15 sec. rest

Exercise 2.

Kettlebell Clean You'll need: Kettlebells How to
Kettlebell clean thumbnail
-- sets
As many as possible in 45 sec. reps
15 sec. rest