20 MINUTE WTF WORKOUT CHALLENGE – KETTLEBELL 300

Check out the WTF (What The Funk) Challenge Workout that should take no longer than 20 minutes. The Kettlebell Meltdown 300 was a weekly staple in my workouts back in 2008 when I started to make the change from 210lbs of Male PMS (Puffy Muscle Syndrome) to 185lbs ripped.

It’s a short and intense workout with amazing results.

All you need is one kettlebell, a timer and hard work – Leave your comments and time below. Share with your friends, clients and shoot a video. Try this awesome kettlebell and bodyweight circuit today.

KETTLEBELL MELTDOWN 300 CHALLENGE

FUNK’S WEIGHT AND TIME – 40LBS KB – 16:03MIN

Start your timer and Complete the designated number of reps per exercise as fast as you can…do not move onto the next exercise until you have completed the reps. Use a challenging weight and learn the kettlebell techniques before attempting this workout.

KETTLEBELL MELTDOWN 300
1. 25 V-UPS
2. 50 SNATCHES (25 PER SIDE)
3. 25 PUSHUPS
4. 50 SWINGS
5. 50 BURPEES
6. 50 CLEAN AND PRESS (25 PER SIDE)
7. 50 MOUNTAIN CLIMBERS

If you do not have kettlebells you can always try the Dumbbell Meltdown 300 Challenge

DUMBBELL MELTDOWN 300 CHALLENGE
1. 25 LEG RAISES
2. 50 DB SNATCHES (25 PER SIDE)
3. 25 PUSHUPS
4. 50 DUMBBELL SWINGS (Tip: Use the end of the kettlebell)
5. 50 BURPEES
6. 50 DUMBBELL CLEAN AND PRESS 925 PER SIDE)
7. 50 MOUNTAIN CLIMBERS

 

CHECK OUT THE ORIGINAL KETTLEBELL MELTDOWN 300

 

 

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33 Responses to 20 MINUTE WTF WORKOUT CHALLENGE – KETTLEBELL 300

  1. Badkarma11 says:

    Funk this is a Great workout i like it …

  2. Smash says:

    Looking forward to the pain and agony of completing the workout. I’ll tell you the weight and time tomorrow.

  3. lumac108 says:

    great workout man,
    got it done in 14:57 on my first run, which i was pleased with. pumped at the end of it!!

  4. Haz2170 says:

    Gonna hit this today Funk Roberts!!!! THIS IS SPARTAAA

  5. ideaman99 says:

    Who ever designed this had evil intentions.
    My time: 14:46 with 16k bell.
    Snatch & C&P changed hands every 5 reps.

  6. Darren b says:

    Funk that looks awsome,gonna get on it tomorrow morning, will post the time, still recovering from the “spartacus game changer” workout yesterday, cracking workout that one, dude your a genious and a massive inspiration!!

    • Darren b says:

      Ok,just finished it!,thats a real tough one,managed to do it in 13:22 using a 16kg kettle bell, had to do the clean and press in blocks of x5 as my arms were cained, stopped halfway through the burpees for about 10 seconds coz i was seriously blowing!!, will defo try and keep on this one each week!!

      • FunkRoberts says:

        Hey Darren B, It’s all about getting it done, so there will be times where you may have to rest. That’s cool, especially when the technique is starting to dwindle due to fatigue. Take a bit of a break, collect yourself and continue the exercise with good form.
        Great job on the 13:22!!!
        Add this once a week to your training and watch your body and conditioning start to change.
        Funk

  7. Smash says:

    Tester, used 12kg and completed in 10:57. Gonna use 16kg Sunday and let ya know the time.

  8. johnwayne says:

    Killa workout 15 flat 35lbs….kicked a#$ and now I’m spent gr* one…

  9. vleydec says:

    Great workout, used 12 kg and completed in 11.43
    I workout with kettlebell only for three weeks. It’s great and can’t get enough. Nex step is 16 kg,…

    You and your workouts is the real deal.

    P.S Please post more kettlebell workouts for fighters.

  10. Smash says:

    Hey funk, over the moon. 16kg in 10.58. Better than i was predicting. The 12kg was a good starter. Good times. Thanks again the the great workouts and constant motivational support.

  11. Mr.B says:

    Hey Funk just finish the K/B 300 ,LOVED IT ,kick my butt!!!! 35lb k/b 20 min-25 sec

  12. jsm8372 says:

    Funk.. I love this…burpees are the worse…I feel like I’m gonna puke…but it’s a great workout! 19:10 with 25LB kettle bell…by next week I should have my 30…

  13. khx333 says:

    -MOST- impressed with your workouts! I’m currently doing a week of KB training/workouts only and I can’t tell you how fun they are and how sore they make me. I love it! Thank you for your contribution to fitness and kicking our asses! 😀

  14. SoulRollerFin says:

    I’ve done this with a 24kg (about 52lbs) kettlebell, but instead of burpees I did power sprawls (you sprawl and throw you hip so that your legs go 360 degrees under your body) and instead of mountain climbers I did gator walk for 50 steps. It’s an awesome workout for anybody!

    Time was about 15 minutes and I was close to death in the end! I should’ve used less weight, I’m only 76kg (about 170lbs). Thankfully I’ve got an OK form with kettlebells.

  15. Darren b says:

    Hey funk, i been steadily chipping away at this one at least once per week, its a killer,but a real good workout, yesterday [2nd december] i got the time down to 10;39 with my 16kg kettle bell, suffice to say i am well chuffed, thanks for all the great workouts funk, cheers, darren b.

  16. khx333 says:

    Finished in 15:38! 😀 I used kb’s ranging from 15-25lbs. I started as heavy as I could and made a quick switch to a lighter weight if I absolutely needed to! Great workout!

  17. dreo says:

    The person who’s doing the original WO is a cheater….
    Are burpees ??? I don’t think so….He’s doing clean and PUSH PRESS!! not clean and press!!!!
    I’m doing this amazing WO since a month – once a week . I’ve started with 16 kg KB and the first time I did not finished , I arrived at burpees then I gave up after 30 minutes…
    But now , I’ve improved myself and I can finish in 25 minutes with 20 Kg KB. But I’m doing real burpees , crossfit style , with the jump when you get up.
    THanx FUnk…

  18. JuniorTrainer says:

    16kg kettlebell, finished in 19:45, shoulders are in agony, im 17 play rugby and do mma during the off season, workouts have really helped me improve in all sports, thanks for the help

  19. EScott1028 says:

    35lb kettlebell. 17:07 time. This was a really good workout. I’ll be doing it again and again. I know I can get my time down to sub 15. I just have to work on my conditioning. Thanks for the video, Funk.

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