Simon “Ghost” Riley Kettlebell Workout: Real Life Call of Duty Training
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In this segment of the Character Training series, we will be going over the full comprehensive Kettlebell routine inspired by Simon “Ghost” Riley from Modern Warfare!
We’ve already covered our original workout plan inspired by him that you can check out here:
Since we’ve already covered the full breakdown, we are going to go straight into the workout in today’s post!
In case you missed it, you can check it out here.
Want to learn more about Kettlebell Training?
Check out why it's one of the superior training methods before diving into this workout.
And for those that want more awesome free workouts, you can check them out in our training lists:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout is strictly based on Kettlebells and some Calisthenics. It is tailored for those who may not have the space or budget for a gym.
This workout will be a full kettlebell workout inspired by Simon “Ghost” Riley from Modern Warfare.
Let’s get into it!
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Workout frequency: 3 days
Training description: Kettlebell and calisthenics workout routine inspired by Simon "Ghost" Riley, focusing on tactical agility, stealth, mental toughness, and combat readiness
Day 1: Ghost Tactical Agility and Combat-Ready Strength
Objective: Build explosive power, agility, and functional strength for combat readiness.
Warm-Up
Jump Rope: 5 minutes
Dynamic Stretches: Hip circles, arm swings, leg swings – 2 minutes
Kettlebell Sprints and Cover Drills
Kettlebell Swings: 4 sets x 15 reps
Sprints: 50 meters sprint, followed by immediate cover (drop into a squat or lunge) – 5 rounds
Kettlebell Clean and Press: 3 sets x 8 reps per side
Body Armor Strength Circuit
Pull-Ups (Weighted if possible): 4 sets x max reps
Push-Ups (Weighted if possible): 4 sets x max reps
Kettlebell Goblet Squats: 4 sets x 12 reps
Kettlebell Renegade Rows: 3 sets x 10 reps per side
Tactical Agility Circuit
Lateral Bounds: 3 sets x 20 reps
Bear Crawls: 3 sets x 30 meters
Burpees with Lateral Jumps: 3 sets x 10 reps
Cool Down
Static Stretching: 5 minutes
Box Breathing: 2 minutes
Day 2: Ghost Stealth Conditioning
Objective: Enhance stealth, body control, and mental toughness under stress.
Warm-Up
Light Jog or Marching in Place: 5 minutes
Dynamic Stretches: High knees, butt kicks – 2 minutes
Silent Movement Training
Commando Crawls: 4 sets x 20 meters
Bear Crawls (Slow and Controlled): 3 sets x 20 meters
Crab Walks: 3 sets x 20 meters
Weighted Stealth Walks
Kettlebell Farmer's Walk (Focus on Silent Steps): 4 sets x 40 meters
Mental Fortitude Circuit
Kettlebell Complex (Swing, Clean, Press, Squat): 4 sets x 5 reps each exercise
Target Shooting or Focused Task (Optional): Immediately after each set, perform a cognitive task like target practice, a quick puzzle, or anything requiring focus – 3-5 minutes total.
Breath Control Drills
Box Breathing (4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold): 5 minutes
Plank with Controlled Breathing: 3 sets x 1 minute hold
Cool Down
Static Stretching: 5 minutes
Meditation or Visualization: 2 minutes
Day 3: Ghost Endurance, Resilience, and Situational Awareness
Objective: Build endurance, resilience to harsh conditions, and situational awareness.
Warm-Up
Light Jog with High Knees: 5 minutes
Dynamic Stretches: Shoulder circles, leg swings – 2 minutes
Long-Duration Strength Endurance Circuit
Kettlebell Deadlifts: 4 sets x 15 reps
Push-Up to Kettlebell Row: 4 sets x 10 reps per side
Kettlebell Turkish Get-Ups: 3 sets x 5 reps per side
Bodyweight Lunges: 3 sets x 20 reps per leg
Situational Awareness and Reflex Training
Reaction Drills: Have a partner or timer randomly signal a direction to move or an action to perform (e.g., sprint, drop, crawl) – 5-10 minutes.
360-Degree Awareness Training: Perform kettlebell swings while visually scanning your surroundings or engaging in cognitive tasks like counting backwards – 3 sets x 1 minute.
Cold or Heat Exposure (Optional)
Cold Plunge or Ice Bath: 2-5 minutes
Sauna or Heated Environment: 10-15 minutes (Hydrate well)
Cool Down
Static Stretching: 5 minutes
Breathing Exercises: 2 minutes
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