You will need 40 minutes to complete this fun kettlebell and rowing workout. This is a conditioning workout designed to improve your cardiovascular strength and endurance.

Workout details for a 40 minute kettlebell and rowing workout.

Workout Details

This workout starts off with a 1 minute sprint on the rowing machine. Once you’ve complete that, take 1 minute of rest. Next you’ve got a 2-minute AMRAP, or “as many reps as possible” segment. The AMRAP consists of 6 kettlebell swings followed by 6 push ups, repeated as many times as possible in 2 minutes.

After the AMRAP, you’ve got 2 minutes of rest. Lastly, it’s a 3-minute EMOM, or “every minute on the minute” segment. Every minute, on the minute, perform 6 kettlebell goblet squats and 6 burpees. Take another minute rest, then repeat the whole circuit for 4 rounds, or 40 minutes total.

Complete 4 Rounds:

  • 1 Minute Rowing
  • 1 Minute Rest
  • 2 Minute AMRAP: 6 Kettlebell Swings + 6 Push Ups
  • 2 Minute Rest
  • 3 Minute EMOM: 6 Kettlebell Goblet Squats + 6 Burpees
  • 1 Minute Rest

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