Kettlebell “300” Workout; 20 May 2019

Workout of the week

This week we bring you the Kettlebell “300” workout. This workout gets the name from the total number of repetitions that you will be doing. It sounds like a lot, but when you break it down it really is a good workout, without being over the top.

The Workout

Perform 2 rounds

30 Kettlebell Swings

30 Push-ups

30 Racked Kettlebell Lunges (15/side)

30 Single Arm Kettlebell Row (15/side)

30 Burpees

How to Perform this Kettlebell “300” Workout

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

We always recommended you 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.

Pick your kettlebells. You may want a couple depending on how comfortable you are with these movements. I personally used a heavier kettlebell for the swings, then lighter ones for the lunges and rows. The important thing is not to sacrifice form for the sake of lifting heavy. You can chose to time this workout, and see how fast you can complete it, or just work at a steady pace without a timer.


The key with swings is to remember it is a hinging movement, not a squatting move. All the work should be done by your posterior chain. The hip thrust drives the kettlebell upward, you should not be raising it with your shoulders. Perform 30 repetitions.


Perform 30 push-ups. If you need to you can perform these on your knees to make it easier or to make them harder, try elevating your feet

Racked Lunges

With the kettlebells in the front rack position, perform 30 forward lunges (15 per leg) you can perform all on one side then the other or you can alternate sides each rep. Remember not to allow your front knee to extend past your toes.

Single Arm Rows

Again, you will be performing 30 total repetitions, or 15 per side. For this one I recommend doing all reps on one side then switching and doing the other side. Hinge forward at the hips, one foot forward. With the arm on the side of the back foot grab the kettlebell and row it toward your side, keeping your elbow toward the sky.


The final move of the round is the burpee. From the standing position, squat down, place your hands on the floor, then kick your feet back. From this position, bring your feet back up to your chest and jump up, extending your hands over your head. Land on your feet, then repeat. Perform 30 repetitions.


Watch the demonstration video below to see these moves performed.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

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