New

Strength train

Spazzy Training

Coach
Nicole Rose

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.

benefit-image-0
Strength That Moves You
Build real, functional strength with kettlebell movements that improve power, endurance, and overall athleticism- so you feel strong and good as helll in and outta the gym.
benefit-image-1
Fun, not Just Fitness
This wont be your typical workout. Expect high-energy dynamic sessions that keep things fresh, engaging and most importantly fun.
benefit-image-2
Move Better, Feel Better
Enhance mobility, stability and coordination with workouts designed to help you move more efficiently and pain free in everyday life.
benefit-image-3
Chaos with a Purpose
Unconventional, creative workouts that challenge your body and mind- because controlled chaos builds resilience, strength and confidence.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better all through an app.
Equipment
Required
Gym / can be modified at home // Kettlebells // Willingness to learn and play like a kid again !!!
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Let’s get it 💪 

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

Tuesday
LET’S DANCEe 💃

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

Thursday
lets roast 🍗

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

Friday
lets move

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

Saturday
if you'd like to dance some more + UPPER

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

Coach
coach-avatar Nicole Rose

Kettlebell Coach Strength Training Coach Make movement a movement supporter

Customer Reviews

Overall Rating

4.75 out of 5.0

4 Total Ratings



Strength train