“300” Kettlebell Challenge 2.0 – Sample Workout

“Okay Forest, I’m ready!

I want to get ripped and unleash my inner warrior with your “300” Kettlebell Challenge.

What’s next?”

Glad you asked 🙂

Check out this “300” kettlebell – style workout to get an idea of what you’ll be working on over the next 28 days:


“300” Kettlebell Challenge 2.0 – Sample Workout

*Find exercise demos / breakdowns in the full program HERE

PART 1 (90 reps total) – STRAIGHT SETS – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

  • 5 one hand KB swings per side
  • 5 one arm KB presses per side
  • 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – AFAP (as fast as possible) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

  • 10 1-arm KB rows per side
  • 10 spider climbs (5 per side) (alternate legs each rep)

PART 3 (120 reps total) – EMOM (every minute on the minute) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total: 

  • 5 burpees
  • 5 side plank hold with leg raise per side
  • 15 prone skydivers (hold for one second at top of each rep)


This workout is CHALLENGING – you’re moving at a fast pace and getting a good amount of work done (300 total reps!) in a short amount of time…

…it’s EFFECTIVE – we use various methods like straight sets, AFAP, and EMOM throughout the workout so that you can add strength, build lean muscle, and improve your conditioning…

…and it’s FUN! Give it a try and see! 😉

Click here to pick up a copy of my complete “300” Kettlebell Challenge 2.0, it’s new and updated for 2022 and on sale this week.

…and here’s to your continued success!

-Forest and the Team at KettlebellBasics.net

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