Strength train
Spazzy Training
A high energy fun and dynamic kettlebell program that brings strength, power, purpose and a little bit of chaos!! (the good fun kind)
Designed to build strength, mobility, endurance, and confidence, in and outta your sessions!
This isnt your average workout- we move with purpose, train with power, and HAVE A HELL OF A TIME DOING IT. proved that fitness should and can be both effective and enjoyable.
Swing, press and flow your way to unstoppable strength.
Who is this program for? ** This program is for anyone who wants to get stronger, move better, and actually enjoy their workout!!! Whether you’re a seasoned lifter or just starting out, if you love a challenge, crave variety, and don’t take yourself too seriously, this is for you. ** The why: Because fitness should be fun, effective, and empowering. This isn’t about just going through the motions—it’s about moving with purpose, building real strength, and embracing the controlled chaos of training. It’s about showing up, pushing yourself, and proving what you’re capable of—one kettlebell swing at a time.
A1
Prep Scorp Reaches
1 x 6
A2
Prep ASLR Bridge Add
1 x 2
B1
Reverse Nordics
2 x 10
B2
SLDL Iso
2 x 6
B3
Forward lunge chops
2 x 10
C1
Heels Up Squats
15, 12, 10
C2
SA Swing- snatch- OH r lunge
3, 2, 1
D1
Smith Deep Squats
3 x 10
D2
Dual Dead Cleans
5, 3, 2
D3
Step Drops
3 x 4
E1
Hamstring Curls
3 x 10
E2
Abductor Machine
15, 12, 10
F1
Step-Ups
3 x 16
F2
Staggered Deadlift
3 x 16
F3
Swings, banded
3 x 10
A1
Cat Cow
1 x 5
A2
Big Toe- Pinky Toe
1 x 20
A3
Single Leg Bridge
1 x 20
A4
Deep Pry Squat
1 x 5
Conditioning
B
Active: Dynamic Prep
W/ med ball, 5/5 each Chop across fwd lunge Twist across reverse lunge REach out lateral lunge
C1
Banded Reverse Lunge
2 x 12
C2
Split Lunge Slow Eccen
2 x 2
C3
Split Lunge Jump Backs
2 x 6
C4
Plyo split lunge iso hops
2 x 0:20
C5
Jerk SA
2 x 10
Conditioning
D
Iron Push + Swing
Push press w soft knee 5/5 Hand to hand swings x10 Rest Thrusters x5/5 Single arm swings x5/5 Rest Snatches x5/5 Single leg swings
Conditioning
E
Push + Chin Ups 😮💨
Push ups from deficit (2 bells) x5 slow tempo Chin ups x5 (iso @ top 3secs) Push ups w/ deficit w iso x3 Chin ups w slow eccentric x3 Drop pushups x3-5 Chin ups Amrap
A
Prep Scorp Reaches
1 x 6
B
Prep ASLR Bridge Add
1 x 2
C1
Coppenhagen Side Plank
2 x 16
C2
Floating heel lift iso
2 x 0:20
C3
Side Plank Dips
2 x 0:20
C4
Dead Stop Swing
2 x 5
D1
Barbell Deadlift
3 x 12
D2
Dual Cleans
3 x 5
D3
sldl hops
3 x 10
E1
Sumo Deadlift
E2
Lat Lunge Shift
3 x 10
F1
Single Leg Hip Thrust
3 x 20
F2
Hand To Hand; Staggered
3 x 10
A1
Prep; TGU presses
2 x 2
A2
1/2 Kneel Windmills
A3
1/2 Kneeling Swings
2 x 10
B1
Split Lunge Slow Eccen
2 x 2
B2
Split Lunge Jump Backs
2 x 5
B3
split cleans
2 x 3
B4
Single Arm Complex: Swing Clean Jerk
2 x 3
C
Thruster to Viking
3 x 6
D1
Seated Cable Row
3 x 10
D2
L Lateral Raise
3 x 10
D3
DB Pullover
3 x 10
D4
Straight Arm Pulldown
3 x 10
A1
Cat Cow
1 x 5
A2
Big Toe- Pinky Toe
1 x 20
A3
Single Leg Bridge
1 x 20
Speed/Agility
B
Active: Dynamic Prep
Walking fwd lunge w chop across Walking reverse lunge twist/ chop across Walking lateral lunge press away 5/5
C1
Good Morning
2 x 8
C2
Calf Raise ISO
2 x 10
D1
Complex Staggered Stance
D2
Lat Pulldown
3 x 12
D3
Underhand row
3 x 12
D4
Chest-Supported DB Row
3 x 12
E
Complex: Dual; dead stop cleans, vikings, swings
3, 2, 1
Nicole Rose
Kettlebell Coach Strength Training Coach Make movement a movement supporter
