The word ultimate gets thrown around a lot when used in conjunction with kettlebells. Many trainers claim to have developed the best kettlebell workout. While many of these workouts are effective at building muscle or burning fat, which one reigns supreme is a matter of opinion. Well, until now!
Test Your Endurance With Kettlebell Khaos
The ultimate kettlebell workout, also referred to as Kettlebell Khaos, is a 3-round super kettlebell workout created by Funk Roberts. Who is he? Funk is the owner of Funk Roberts Fitness, FunkMMA, and most recently Over40Shred.com. As the name implies, Funk’s latest fitness program is aimed towards men in their 40’s and beyond. It’s this program that features the aptly named Kettlebell Khaos.
The video that Mr. Roberts put together for this super workout is amazing not just for the exercises displayed, but also the overall presentation. There are a lot of monologues, especially in the beginning, but all the information is helpful in learning how beneficial this workout is to your body.
Each round is previewed with a rundown of the exercises contained within that round. You’ll see these exercises strung together briefly, picture-in-picture style, as Funk breaks them down one by one. It’s certainly one of the most professional-looking kettlebell workout videos we’ve come across.
Breaking Down The Kettlebell Khaos Workout
A lot of thought and planning most likely went into this workout. Right down to the timing and reps of each set to the decreasing number of exercises featured as each round is progressed. This program makes for an excellent challenge for men in their prime, let alone those who are over 40!
Round 1 – 6 exercises
This 10-minute round has you completing 5 reps for each exercise with no rest in between. Known as a complex, the lack of rest forces your body to continually strain muscles and keep your heart rate elevated. These exercises are all single-handed and should be performed on one side of the body in succession before switching to the other side.
- Kettlebell Push Up
- Kettlebell Row
- Kettlebell Deadlift
- Kettlebell Clean
- Kettlebell Racked Squat
- Kettlebell Press
Round 2 – 5 exercises
Now that the most difficult part is behind you, Funk allows you to have a little bit of a breather in between each exercise. He recommends that each one is performed for 40 seconds and then followed by 20 seconds of rest. Two of these exercises are actually comprised of two individual kettlebell moves. We’ve highlighted those ones in bold as we think they deserve some special attention.
- Kettlebell Snatch
- Kettlebell Goblet Squat and Reverse Lunge
- Kettlebell Alternating Single Arm Swings
- Kettlebell Cross Body Clean
- Kettlebell Swing to Squat
Round 3 – 2 exercises
The final round is not nearly as difficult as the previous two in terms of physical exertion. However, you’ll need to stay sharp and focused for counting reps as you alternate between each exercise. Described as an ascending and descending ladder format, it’ll literally keep you on your toes.
- 1 Kettlebell Swing, 7 Burpees
- 2 Kettlebell Swings, 6 Burpees
- 3 Kettlebell Swings, 5 Burpees
- 4 Kettlebell Swings, 4 Burpees
- 5 Kettlebell Swings, 3 Burpees
- 6 Kettlebell Swings, 2 Burpees
- 7 Kettlebell Swings, 1 Burpee
Total Time Required For This Workout
This workout is 15 minutes longer than the 20-minute sessions we recommend every day. 35 minutes total seems like a very long time with how intense this particular kettlebell workout can be. The good news is that Funk suggests you only need to do this workout 3 times a week. The speed and number of exercises should prevent it from becoming boring and stale. We suspect those 35 minutes will elapse pretty quickly once you get started!
The energy of Funk Roberts in this video matches the intensity. He is certainly on our radar for any future kettlebell workouts that we hope to share with you. While his workouts are very well designed, you may need a little help getting “in the zone”. We recommended checking out ONNIT Alpha Brain . This supplement that’s getting rave reviews aids in memory, focus, and concentration without the crash. Over 1 million bottles sold and used by Joe Rogan regularly to improve his performance.