Body Force Fitness

Our workout of the week is Kettlebell Kris-Kross.  This workout has 3 pairs of exercises, 6 supersets of each pair in a crisscross rep pattern. Check it out below and give it a try at the gym.

The Workout

Kettlebell Kris-Kross

            Complete Pair in the following rep Pattern:

            10/20, 12/18, 14/16, 16/14, 18/12, 20/10

Kettlebell Swings

Kettlebell Deadlift


Double Kettlebell Overhead Press

Double Kettlebell Bent Over Row


Kettlebell Goblet Squats

Alternating Kettlebell Cleans


How to Perform the Kettlebell Kris-Kross


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


Kettlebell Kris-Kross Explained

You will need two kettlebells for this workout. You may want different weights for some of the exercises. Select weights that are challenging.  I recommend 18 – 24KG for men and 10 – 14KG for women.

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.

There is no time element to this workout.  Your weights should be that you can just do a little more than the prescribed reps of each exercise with good form.


Pair One

The first pair of exercises are swings and deadlifts. These are basic kettlebell exercises that everyone should be familiar with at this point. Begin the first superset of the pair with 10 swings and 20 deadlifts. Each time you start a new set add 2 reps to the swings and subtract 2 reps form the deadlifts. You will perform 6 supersets ending at 20 swings and 10 deadlifts.

Rest as needed then move on to the second pair of exercises.


Pair Two

The second pair of exercises are overhead press and bent-over row. You may want 2 different pairs of kettlebells for this superset as it is typical that one can row a heavier weight than press overhead. The rep pattern for this pair is the same, start at 10 overhead press and 20 bent-over rows. Work through the set to finish with 20 overhead press and 10 bent-over rows. Rest as needed and proceed to the last pair of exercises.


Pair Three

The third pair of exercises are the goblet squat and alternating cleans. You will need one kettlebell unless you are using different weights for each exercise. Following the same crisscross rep pattern start with 10 goblet squats and 20 alternating cleans and finishing up the last superset with 20 goblet squats and 10 alternating cleans

All exercises are demonstrated in the video below.


We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.

Watch the Demonstration Video

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