Kettlebell Density

Stronger Athlete

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

Build dense and fit muscles using kettlebells.

Train in 4 day intervals: 1 Day building strength, 1 day building cardio on the bike, 1 day working in odd movements, 1 day off.

Train in intresting way using kettlebells.

$49
Get Kettlebell Density
benefit-image-0
Work on your tempo
Work in set amount of time with your own tempo. With each week build denser muscles.
benefit-image-1
Build fitness in different planes
Using kettlebells you will build strength and fitness in different planes of motion.
benefit-image-2
Coordination and speed
Kettlebells allow to you to work on your speed and coordination. Which will help you in your daily life.
Features
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebells // Sled // Bike // Jump Rope // Box // Power Band // Pull up bar // Dip Bars // Gymnastic Rings
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
KD Week 1 Day 1

A1

Walk

1 x 3:00

A2

Easy Jumping or Jump Rope Skips

B1

Figure 8 to Catch to Back Lunge with rotation

3 x 20

B2

KB Halo

3 x 10

C1

DB KB Transverse Lunge

1 x 15:00 @ 8

C2

KB seesaw Press

1 x 15:00 @ 6

D1

DB KB Clean from the Ground

1 x 15:00 @ 3

D2

DB KB Glute Bridge Floor Press

1 x 15:00 @ 5

E

Biking

1 x 5:00

Monday
KD Cardio Day 1

A

AirBike/Row/Bike

1 x 5:00

B

AirBike/Row/Bike

1 x 5:00

C

AirBike/Row/Bike

1 x 20:00

D

AirBike/Row/Bike

1 x 5:00

Tuesday
KD Week 1 Day 3

A1

Walk

1 x 3:00

A2

Easy Jumping or Jump Rope Skips

B1

KB Halo to Kossack Squat

3 x 20

B2

Hip Airplane

3 x 10

C

KB Turkish Get Up

1 x 5:00

D1

DB KB Suitcase Carry

1 x 20:00 @ 20

D2

High Handles Sled Push

1 x 20:00 @ 40

E

Biking

1 x 5:00

Wednesday
Rest Day
Thursday
KD Week 1 Day 5

A1

Walk

1 x 3:00

A2

Easy Jumping or Jump Rope Skips

B1

Figure 8 to Catch to Back Lunge with rotation

3 x 20

B2

KB Halo

3 x 10

C1

DB KB Transverse Lunge

1 x 15:00 @ 8

C2

KB seesaw Press

1 x 15:00 @ 6

D1

DB KB Clean from the Ground

1 x 15:00 @ 3

D2

DB KB Glute Bridge Floor Press

1 x 15:00 @ 5

E

Biking

1 x 5:00

Friday
KD Cardio Day 2

A

AirBike/Row/Bike

1 x 5:00

B

AirBike/Row/Bike

1 x 5:00

C

AirBike/Row/Bike

4 x 4:00 @ 2:00

D

AirBike/Row/Bike

1 x 5:00

Saturday
KD Week 1 Day 7

A1

Walk

1 x 3:00

A2

Easy Jumping or Jump Rope Skips

B1

KB Halo to Kossack Squat

3 x 20

B2

Hip Airplane

3 x 10

C1

Deadstop KB Clean and Push Jerk

1 x 7:00 @ 1

C2

KB Windmill

1 x 7:00 @ 1

D1

Backwards Sled Drag

1 x 20:00 @ 40

D2

DB KB Waiters Carry

1 x 20:00 @ 40

E

Biking

1 x 5:00

Coach
More from Stronger Athlete
coach-avatar Jakub Bednarczyk

Creator - one of the first Crossfit certified trainer in Poland with vast experience of running strength training classes, CrossFit classes as well as martial arts classes. Moreover he is financial analyst using analytical approach in writing programs that he tests on himself and adjust if needed.

closer-image-1
closer-image-2
Don't wait act now

Start building your set of dence muscles now!

Get Kettlebell Density
closer-image-3

More from Stronger Athlete

teams
programs
Kettlebell Density
Join Today!