KB Blast Circuit: One Kettlebell, Infinite Burn
You don’t need a rack of weights to feel the fire. Today’s GRIT WOD is all about that single-tool intensity—the kind that sneaks up on you rep by rep. It’s called the KB Blast Circuit, and it’s here to torch your muscles, test your lungs, and simplify your setup.
KB Blast Circuit
(Complete in circuit format, AMRAP or rounds)
- KB Swings
- KB Upright Rows
- KB Thrusters
- KB Goblet Squats
- KB Lunges
- KB Sit-ups
One kettlebell. Six movements. Total body engagement. Whether you’re in the gym or working out at home, this circuit hits power, strength, stability, and cardio all in one go.
Workout Breakdown
KB Swings:
Hip hinge, explosive drive. Posterior chain on fire. Focus on glutes, core, and grip.
KB Upright Rows:
A vertical pull that hits shoulders and traps. Elbows high, core tight. Don’t yank—control it.
KB Thrusters:
Full-body blast. Squat into press. Legs + shoulders + lungs = spicy.
KB Goblet Squats:
Classic and effective. The kettlebell keeps your posture in check while your quads take the hit.
KB Lunges:
Step it out, forward or reverse. Alternate legs, keep control. Balance meets burn.
KB Sit-ups:
Hold the bell on your chest or overhead. Engage your core. Bonus: grip endurance kicks in hard.
How to Structure It
You can run this circuit several ways:
- AMRAP Style: Set a timer (12–20 minutes) and go for max rounds
- Rounds for Reps: 3–5 rounds of 10–15 reps per movement
- EMOM Style: One movement every minute for 6 minutes, repeat 3–5x
Choose your format. Just don’t drop the bell.
At-Home Options
No kettlebell? Use:
- A dumbbell
- A backpack filled with books
- A gallon water jug
The key is grip, control, and movement integrity.
Coach’s Insight
This WOD is perfect for days when you want to do a lot with a little. It builds functional strength, coordination, and muscular endurance—all without switching equipment. Go for quality reps, focus on form, and breathe through the grind.
Keep transitions tight. Rest when needed. Then get back to it.
Join the GRIT Crew
Whether you’re new to kettlebells or a seasoned swinger, this WOD meets you where you are and levels you up. Come sweat it out with us in Santa Clara.