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3 Kettlebell Workouts for Obstacle Course Racing

Kettlebells are definitely one of the most popular functional training tools out there. CrossFit really helped to catapult their popularity within the fitness industry and now you can find them in just about every gym out there. They have been around for about a million years and can be used for about a million different exercises. But how are they beneficial for Obstacle Course Racing?

Obstacle Course Racing is all about functionality, so your workouts should be very dynamic. Your body needs to be ready to go from high intensity running, to swimming in a creek, to trudging through knee deep mud, to climbing a slippery rope, to flipping a tire, all within 10 minutes. Can Kettlebells really help with all those things? Yes! Here are 3 Kettlebell workouts that you can implement into your workouts to help you be better prepared for your next race!

Workout #1 Legs

(5 Rounds - 30 seconds rest between exercises - 1 minute rest between rounds)


Kettlebell Single Side Lunge (Kettlebell at shoulder height) 10 reps per leg

Double Kettlebell Front Squat - 15 reps

Kettlebell Singe Side Step Up - 10 reps per leg

Double Kettlebell Straight Leg Deadlift - 15 reps

Workout #2 Grip/Upper Body

(3 Rounds for each pair of exercises - 1 minute rest between rounds)


Double Kettlebell Bent Over Row - 15 reps

Double Kettlebell Hammer Curls - 10 reps

Kettlebell Farmer's Carry - 1 minute

Kettlebell Pronated Front Raise - 10 reps

Kettlebell Upright Row - 15 reps

Single Kettlebell Bottoms Up Shoulder Press - 10 reps

Workout #3 Total Body

(5 Rounds - 30 seconds on 30 seconds off)


Kettlebell Swing

Kettlebell Thrusters

Kettlebell Windmill

Kettlebell Renegade Rows


Visit the Training Programs page in order to learn about the different custom programs we design for athletes in OCR.

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