Mobility and Single Arm Kettlebell Complex Ladder

WOW: Circuits

For our workout of the week, we have a workout of 2 circuits; a mobility circuit and a single arm kettlebell complex ladder. This is a great at-home workout as it requires one kettlebell. The mobility circuit will get your body loose and primed for movement. The single arm kettlebell complex ladder will give you a good high intensity workout.

The Workout

Complete each circuit as described.        



Internal Hip Rotations x5 each side

Pigeon Stretch x 30 sec each side

Spiderman x 5 each side

Sit Outs x 5 each side

Single Arm Kettlebell Complex Ladder

1 Rep to 5 Reps per side

SA Racked Squat

SA Swing

SA Clean

SA Press

SA Snatch


20 Alternating Jump Split Squat Burpees.


How to Perform the Mobility and Single Arm Kettlebell Complex Ladder


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, 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.

The Workout

There is no time element to this workout.

For the Mobility Circuit, the goal is slow controlled, fluid movement with a good stretch. Take your time with this circuit.

For the single arm kettlebell complex ladder, again there is no time element. These should be explosive, controlled movements. Start on your non-dominant side. Perform one rep of each exercise then switch to your other side and repeat one rep of each exercise. Try to complete each side without putting the kettlebell down. You can try to go straight through all the way to the 5 reps without taking a break, or, take a 30-60 second break between each round.

Finisher, perform 20 alternating jump split squat burpees. Start with one alternating jump split squat, then perform one burpee. Repeat for 20 reps. Enjoy!

Make sure to challenge yourself!


Watch the demonstration video below.

Demonstration Video

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