Forge & Form - Phase 3
Mavericks Field House
Forge & Form is designed to create real progress in your training using Kettlebells ONLY.
You'll get 4 training sessions each week, focused on stability, strength, and conditioning so that you feel great and perform better at the end of each phase.
Forge & Form is a 4-Phase Program, that should be completed in order.
You must start with Phase 1 before moving to Phase 2, 3, and 4.
Click the link below to get started today!
A1
Hike
5 x 5
A2
Deadstop Swing
5 x 5
A3
Alt Deadbugs
5 x 10
B1
Goblet Chest Press + Reverse Crunch
3 x 8
B2
Pullovers (Standing)
3 x 8
B3
2H Rotational Suitcase Deadlift
3 x 8
Finisher
C
3 Sets of Tabata . Set a Tabata timer for Rounds of 20 sec On + 10 sec of rest 1 set = 8 alternating rounds of A. Hand to Hand Swings B. Goblet Chest Press 2x through for each set. 3 total sets.
A1
Swinging Upright Row
5 x 5
A2
Goblet Thruster
5 x 5
A3
Alternating Supermans
5 x 10
B1
Goblet Cossack Squat
3 x 8
B2
Sots Curl
3 x 8
B3
2H Rotational Goblet Press
3 x 8
Finisher
C
3 Sets of Tabata . Set a Tabata timer for Rounds of 20 sec On + 10 sec of rest 1 set = 8 alternating rounds of A. Front Raise + Front Press (Bring to chest to press) B. Hand to Hand Suitcase Curtsy Lunge 2x through for each set. 3 total sets.
A1
KB Swing
5 x 5
A2
2H Explosive Sumo Deadlift
5 x 5
A3
Alternating Bird Dogs
5 x 10
B1
Tall Kneeling Curl + Halo
3 x 8
B2
Horns Push Up
3 x 8
B3
2H Rotational Goblet Staggered Squat
3 x 8
Finisher
C
3 Sets of Tabata . Set a Tabata timer for Rounds of 20 sec On + 10 sec of rest 1 set = 8 alternating rounds of A. Hand to Hand Cleans B. Goblet Pump Press 2x through for each set. 3 total sets.
A1
Swing Squat
5 x 5
A2
KB Goblet Clean
5 x 5
A3
Alternating half kneeling windmill
5 x 10
B1
Alternating Goblet Curtsy Lunge
3 x 8
B2
Goblet Cyclist Squat
3 x 8
B3
2H Rotational Staggered Handle Row
3 x 8
Finisher
C
3 Sets of Tabata . Set a Tabata timer for Rounds of 20 sec On + 10 sec of rest 1 set = 8 alternating rounds of A. SBL + Half Kneeling Pullover B. Hand to Hand Suitcase Deadlift 2x through for each set. 3 total sets.
Maverick
I started online coaching back in 2018 with the goal to bring a new outlook on kettlebell strength to more people around the world. My goal is to provide a plan for the individual to work, to build confidence, knowledge and improve their level of fitness. I’m certified through StrongFirst as a Level 2 instructor and have training experience since 1999.
