Kettlebell Endurance

Train Daly

Swimming, Triathlon, Marathon
Coach
Dan Daly, CSCS

4-Week, 4 Session Cycle 1 kettlebell endurance program. Develop your muscular and cardiovascular endurance with this full body kettlebell program. This plan includes 3 full body lifts, and 1 conditioning workout each week, using 1-2 kettlebells.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in-app.
Equipment
Required
Kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
Cycle 1 - Volume -  Workout A

A1

kettlebell armbar

3 x 5

A2

Half Kneeling Halo

3 x 5

A3

Goblet Squat Curl

3 x 5

B1

Offset Sumo KB Deadlift

3 x 10

B2

1 Arm Row

3 x 12

B3

1 Arm Floor Press

3 x 10

C1

Goblet Split Squat

3 x 8

C2

Half Kneeling Press

3 x 8

C3

Deadbug Pullover

3 x 10

D

Kettlebell Swing

3 x 10

Tuesday
Cycle 1 - Volume - Workout B

A1

Turkish Getup

3 x 1

A2

Half Kneeling Kettlebell Chop and Lift

3 x 5

A3

Kettlebell Farmers Carry

3 x 0:45

B1

Goblet Squat

3 x 10

B2

1 arm bent over row

3 x 12

B3

Kettlebell Push Up

3 x 10

C1

1.5 Stance 1Arm Kettlebell Deadlift

3 x 8

C2

Half Kneeling Viking Press

3 x 10

C3

Kettlebell Windmill

3 x 5

D

Kettlebell Clean

3 x 5

Wednesday
Cycle 1 - Cardio B

A

Kettlebell Swing

10 x 10

Thursday
Cycle 1 - Volume -  Workout A

A1

kettlebell armbar

3 x 5

A2

Half Kneeling Halo

3 x 5

A3

Goblet Squat Curl

3 x 5

B1

Offset Sumo KB Deadlift

3 x 10

B2

1 Arm Row

3 x 12

B3

1 Arm Floor Press

3 x 10

C1

Goblet Split Squat

3 x 8

C2

Half Kneeling Press

3 x 8

C3

Deadbug Pullover

3 x 10

D

Kettlebell Swing

3 x 10

Coach
coach-avatar Dan Daly, CSCS

Dan Daly, CSCS, is a highly sought after performance coach, presenter, mentor, and content expert, with over 15 years in the industry. A former collegiate All-American swimmer, and now competitive masters and open water swimmer, he s committed to helping endurance athletes perform better through strength and conditioning.

Kettlebell Endurance