Kettlebell Foundation

Stronger Athlete

General Fitness, Functional Fitness, Functional Training, Obstacle Course Racing
Coach
Jakub Bednarczyk

If you are tired of a barbell or you are a kettlebell lover, the Kettlebell Foundation program is for you. It is 8 week long program. You will workout 5-6 days a week. Every 4th day is a rest day. Program is composed from strength days, cardio days and GRUNT Work days. There are built in days with lower volume in order to recover.

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Schedule
You know when to train and how to train. It gives you possibility to plan everything else in your life, to get the most of the workouts.
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Hybrid Work
Build strength and endurance in one plan. Each training has its own purpose it is either building strength or building cardiovascular endurance or building strength endurance.
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Full Body Work
Every single day you will work you entire body in different stimuli. It will allow you to adapt and be versatile.
Features
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Programming 7 days per week
8 weeks of 3 days on 1 day off. 1 strength day, 1 cardio day, 1 GRUNT work day and 1 rest day.
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Exercise Video Guidance
Videos with demostration of technique.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Thanks to the app you will work harder, and track your progress.
Equipment
Required
Kettlebells // Sleds // Pull Up Bars // Rings // Bench Press // AirBike // Rower // Bike Erg // Box // Dip Station // Jump Rope // Weight Vest
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Sample Week
Week 1 of 8-week program
Sunday
KB Foundation Strength 1

A

AirBike/Row/Bike

1 x 5:00

Circuit

B

3 rounds 10 Down and Up 10 Banded Shoulder Dislocates 10 Band Pull Aparts

Circuit

C

Pick best exercises for you to work on shoulder and hips mobility. Perform: 2 minutes of shoulder mobility 2 minutes of hips mobility

D

Goblet KB Skater Squat

5 x 10

Circuit

E

5 rounds of: perform 1 DB KB Clean + 1 DB KB Squat repeat that complex 8 times - this is 1 round 1 DB KB Clean + 1 DB KB Squat

Circuit

F

5 rounds of: 10 DB KB Glute Bridge Floor Press 10 Gorilla Row

G

AirBike/Row/Bike

8 x 20 @ 10

H

AirBike/Row/Bike

1 x 5:00

Monday
Basic Sprints 

A

Easy Jumping or Jump Rope Skips

1 x 3:00

Circuit

B

3 rounds 20 Pulling Heel to the Glute (10 reps per leg) 20 Single Leg Jumps Pulling Heel to the Glute (10 reps per leg)

C

Sprint

8 x 100 @ 8

D

Run

1 x 10:00

Tuesday
KB GRUNT 1

A

AirBike/Row/Bike

1 x 5:00

Circuit

B

3 Rounds 10 Single Arm KB Swing 6 KB High Pull 10 Cossack Squats 10 Down and Up

C

Mobility Flow

Circuit

D

5 Rounds 40m DB KB Suitcasse Carry AHAP 4 KB Turkish Get Up Max Rind Dips

E

Side Plank

3 x 1:00

F

Walk

1 x 5:00

Wednesday
Rest day
Thursday
KB Foundation Strength 2

A

AirBike/Row/Bike

1 x 5:00

Circuit

B

3 rounds 10 Banded Good Morning 10 Cossack Squats 10 Bottom UP KB press

Circuit

C

Pick best exercises for you to work on shoulder na hips mobility. Perform: 2 minutes of shoulder mobility 2 minutes of hips mobility

D

Offset KB One Leg Deadlift

5 x 10

Circuit

E

5 rounds of: 10 DB KB Swings 10 DB KB Press 8 Strict Pull Ups

F

AirBike/Row/Bike

8 x 20 @ 10

G

AirBike/Row/Bike

1 x 5:00

Friday
Basic Tempo Run

A

Easy Jumping or Jump Rope Skips

1 x 3:00

Circuit

B

3 rounds 20 Pulling Heel to the Glute (10 reps per leg) 20 Single Leg Jumps Pulling Heel to the Glute (10 reps per leg)

C

Run

2 x 2500 @ 8

D

Run

1 x 10:00

Saturday
KB GRUNT 2

A

AirBike/Row/Bike

1 x 5:00

Circuit

B

3 Rounds 10 Single Arm KB Swing 6 KB High Pull 6 KB Halo to back lunge 10 Down and Up

C

Mobility Flow

Circuit

D

4 Rounds 10 KB Snatch Left 1 KB Windmill Left 10 KB Snatch Right 1 KB Windmill Right 12 Asymmetric Single Arm Push Ups on KB

E

Suitcase KB Carry

1 x 15:00

F

Hollow Body Rock

1 x 3:00

G

Walk

1 x 5:00

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Live Stronger Life!

Your life will be easier when you will stronger and Kettlebell Foundation will bring you closer to your goal!

Get Kettlebell Foundation
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FAQs
Can I do the program at home?
Yes! As long as you have all the necessary equipment.
The Proof
verified-athlete-avatar Piotr

Skinny Student

Verified Athlete

"The plan really surprised me how many possibilities kettlebell training has. Workouts were quick and intensive (usually no longer than 1 hour). I was shocked how much my regeneration improved only by doing properly planned cool down – do not underestimate it). I gained 2kg of muscle mass."

verified-athlete-avatar Tomasz

Corporate Fitness Enthusiast

Verified Athlete

"With Stronger Athlete Kettlebell it is easy to be consistent. Training sessions are just long and intensive enough. I progressed from week to week."

Kettlebell Foundation