Barbell + 1 KB Workout C

The Barbell + 1 KB Workout C routine first appeared in Issue #2. The Barbell + 1 KB Workout C routine is a strength-focused kettlebell and barbell workout using six circuits with nine exercises total.

Workout Instructions

The following workout features nine exercises in six circuits. Perform all exercises one after the other without rest until all reps of each round are complete. Rest 1 to 2 minutes between rounds.


Workout Specs

Spec Value
Ability Focus Strength
Equipment Kettlebell and Barbell
Body Focus Lower Body

Workout Sets/Reps

Set Exercise Rounds x Reps/Time
A: Barbell Squat Wendler 5/3/1 Program (Heavy Weight)
B1: KB Upright Row with Rope 3 x 8 REPS
B2: 1-Arm Swing 3 x 20 REPS (Alternate Every 5)
C: Revers KB Back Lunges 4 x 5 REPS ES
D: Calf Only KB Push Press 3 x 10 REPS ES
E: KB Somersault Squat 2 x 25-30 REPS
F1: Push Up 1 x 100 REPS
F2: Heavy KB Swing 1 x 50 REPS
F3: McGill Curlup 1 x 100 REPS

Joe Daniels

Bored with bodybuilding after reaching the national level in 2009, Joe Daniels opened Swing This Kettlebell and Strength. From be- coming an IKFF Coach operating in an 800 sq ft studio, the benefits of a minimal yet highly effective approach to fitness has grown to a 5500 sq ft functional training facility within 4 years. Focusing on injury prevention, competitive kettlebell sport training and stress relief, Swing This Kettlebell and Strength has hosted seminars and trained hands on with some of the top athletes and coaches of the kettlebell world. Our philosophy has remained the same. You have to enjoy your training at all stages. Live your life. Your training time should make your life outside that time more enjoyable and fulfilling. WEBSITE

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