AMRAP Kettlebell Workout: Follow-Along (As Many Rounds As Possible)
An AMRAP kettlebell workout you can follow along at home — as many rounds as possible in a fixed time. Video, weight guide, and a 3-day/week plan. One bell, full-body density; form over reckless round chase.
Looking for an AMRAP kettlebell workout? As many rounds as possible in a fixed time — cycle the listed moves until the clock ends. The follow-along below is a 20-minute complex AMRAP: bent-over rows, cleans, crush press, swings, around-the-worlds, reverse lunges, and horn push-ups. Chase clean reps, not a reckless round count.
Brand new to the hinge? Start on the beginner kettlebell workout hub first, then come back here. Prefer a leaner three-move clock on Day 3? Use the 20-minute single-bell AMRAP in the plan below.
Your AMRAP kettlebell workout
20-minute AMRAPone kettlebellfollow along with video
This is the session most people should run when they want a real AMRAP kettlebell workout — one bell, full body, timed. Complete 20-minute AMRAP — as many clean rounds as possible. Full page: 20-Minute Kettlebell Complex.
Sets, reps, and rest
- 1.Bent-Over Rows(10)
- 2.Cleans(10)
- 3.Crush Press(10)
- 4.Swings(10)
- 5.Around the Worlds(10 each direction)
- 6.Reverse Lunges(5/side)
- 7.KB Horn Push-Ups(10)
Rest only as needed between stations. Form over a reckless round count — stop a station early if the hinge collapses.
Watch @fit___dad do this AMRAP kettlebell workout, then run the same stations yourself.
AMRAP kettlebell weight guide
Pick a bell you can row and clean for 10 unbroken reps and swing for 10 with a clean hip hinge. Go down 4 kg if form breaks in the last 5 minutes; go up 4 kg only when the hinge stays quiet for the full clock.
| Who | Start with | Go up 4 kg when… |
|---|---|---|
| Women / lighter frame | 8–12 kg (18–26 lb) | Cleans and swings stay quiet |
| Most people | 12–16 kg (26–35 lb) | Hinge stays quiet for full 20 |
| Stronger / men | 16–20 kg (35–44 lb) | Crush press and lunges stay solid |
Same bell all week. If press or squat collapses mid-AMRAP, drop 4 kg before chasing more rounds.
3-day AMRAP kettlebell plan (week 1)
Train three days with a rest day between sessions. Same kettlebell all week. If the swing hinge is still messy, spend a few sessions on the beginner kettlebell workout hub before Day 1.
- Day 120-Minute Kettlebell Complex — 20-minute AMRAP (the follow-along above). Stop a station early if form collapses.
- Day 2Rest. Optional: 5–10 minutes of unweighted hinge practice.
- Day 320-Minute Single-Bell AMRAP — leaner 3-move clock (swings, press, lunges), video on the page.
- Day 4Rest.
- Day 520-Minute Single-Bell Workout — five stations (swing, squat, press, row, push-up), video on the page.
- Day 6–7Rest. Start week 2 with the progression below.
How to progress after week 1
- 1.Weeks 2–3: keep 20-min-complex-amrap, 20-min-simple-amrap, and single-bell-amrap as your three weekly sessions. Add clean density or go up 4 kg only when the hinge stays quiet.
- 2.Week 4+: swap one day for a shorter clock — e.g. 10-min-amrap — or browse denser pacing on the EMOM, 20-minute, and single-bell hubs. Still one bell, still video.
- 3.Brand new? Beginner first. Prefer built-in rest each minute? EMOM. Station-style rests? Circuit. Fat-loss conditioning? Fat loss.
More AMRAP kettlebell workouts (9)
- 20-Minute Single-Bell AMRAP20 min
- 20-Minute Single-Bell Workout20 min
- 20-Minute Kettlebell Complex20 min
- 10-Minute AMRAP10 min
- 15-Minute Swings & Rows15 min
- 15-Minute Snatch & Windmill15 min
- Get-Up EMOM + Halo AMRAP30 min
- 20-Minute Gorilla Rows & Curls20 min
- Kickstand Swing & Curl AMRAP20 min
Kettlebell exercises in these workouts
Related kettlebell workouts
FAQ
- What is a kettlebell AMRAP workout?
- AMRAP means as many rounds (or reps) as possible in a fixed time. You cycle the listed moves until the clock ends. The follow-along 20-Minute Kettlebell Complex at the top of this page is a 20-minute AMRAP — rows, cleans, crush press, swings, around-the-worlds, reverse lunges, and horn push-ups. Chase clean reps, not a reckless round count. Use the weight table and week-1 plan below.
- AMRAP vs EMOM — which kettlebell format should I pick?
- AMRAP is continuous rounds for the full window. EMOM is work every minute on the minute, then rest the remainder. Prefer AMRAP when you want steady density; prefer EMOM when you want built-in rest each minute. Both live on this site with video.
- What weight should I use for a kettlebell AMRAP?
- A bell you can row and clean for 10 unbroken reps and still swing with a quiet hip hinge. Most people stay on 12–16 kg; women often 8–12 kg; stronger athletes often 16–20 kg. Use the weight table on this page. Go down 4 kg if form breaks in the last minutes; go up 4 kg when the hinge stays quiet for the full clock.
- Can I do a kettlebell AMRAP with one bell?
- Yes. The hero follow-along and most AMRAP workouts here are single-bell. Two bells only when a workout says so. Start on the beginner hub if the swing hinge is still noisy.
- Which AMRAP kettlebell workout should I start with?
- Run the 20-Minute Kettlebell Complex follow-along at the top of this page first. Prefer a leaner three-move clock? Use 20-min-simple-amrap on Day 3 of the plan. Want five classic stations (swing, squat, press, row, push-up)? Use single-bell-amrap on Day 5. Brand new to the hinge? Beginner hub first.
- How often should I do kettlebell AMRAP workouts?
- Three days a week, with a rest day between sessions. Follow the week-1 plan on this page (complex AMRAP → rest → simple AMRAP → rest → single-bell AMRAP). Same kettlebell all week.
- How do I progress a kettlebell AMRAP workout?
- Weeks 2–3: keep 20-min-complex-amrap, 20-min-simple-amrap, and single-bell-amrap as your three weekly sessions — add clean density or 4 kg only when the hinge stays quiet. Week 4+: swap one day for a shorter clock (e.g. 10-min-amrap) or browse the EMOM and 20-minute hubs. Leave snatches until the swing hinge is solid.