Kettlebell ITRs

Kettlebell ITRs (individually timed rounds) are a POWERFUL tool to help you get better results.

Here’s how they work:

1 – Take a pair or circuit of exercises.

We’ll use a sample from our upcoming Kettlebell Holiday Gainz Challenge as an example – 1 arm KB presses and tactical lunges.

2 – Do the prescribed number of reps of each / all exercise(s) as fast as possible.

Using the same example, you’d complete the superset below for time:

• 5 KB presses per side (recommended weight = 8/12k women, 16/20k men)
• 8 KB tactical lunges per side (recommended weight = 8/12k women, 16/20k men)

3 – Rest and repeat for desired number of rounds. Try to match or beat your time on each round.

In our example, we rest for 60 seconds, then repeat three more times for a total of four rounds. We’d be sure to time ourselves and strive to match or beat our time on round one on rounds two, three, and four.

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Why are kettlebell ITRs so powerful?

It’s a similar approach to workouts you’ve probably tried before, but also just different enough that it pushes you out of your comfort zone, and you get next-level results.

It’s also pretty versitile, and can be used for a variety of different goals. Whether we’re going for conditioning or lean muscle gain, we can change key factors like volume, intensity, rep ranges, and rest periods to make that happen.

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Kettlebell ITRs – Sample Challenge Workout

Give this full Kettlebell ITRs – Sample Challenge Workout a try:

PART 1 – Do one warm-up set, then three individually timed sets of:

8 step ups with KB in suitcase position per side (suggested weight = 8 to 12 k women / 12 to 16k men)
:15 side plank hold per side

PART 2 – Do one warm-up set, then three individually timed sets of:

8 walking tactical lunges per side (suggested weight = 8 to 12 k women / 16 to 20k men)
5 one arm KB presses per side (suggested weight = 8 to 12 k women / 16 to 20k men)

PART 3 – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Do three rounds total:

Front plank hold
Jumping jacks
Double KB farmer carries (suggested weight = 16 to 20 k women / 24 to 28k men)
Seal jacks

…then go sign up for my upcoming 28-day Kettlebell Holiday Gainz Challenge at the link below:

-> 28-day Kettlebell Holiday Gainz

Look forward to working with you!

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net