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Kettlebell Hell Volume 1 - Perseverance

The Hard Way Fitness

Functional Fitness, Functional Training

Coach

Stephen Mooney

Our Promise

Every programme we publish is tested under pressure by our coaches and clients before it goes live. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, nothing to sell you beyond the work. All we ask is honesty of effort and a review when you are done.

Who is this Programme For

Kettlebell Hell Volume 1 is built for people who want to develop real kettlebell strength, work capacity, and conditioning in six weeks. If you have a pair of kettlebells, a small space, and the willingness to work hard three days a week, this programme will deliver. It suits everyone from experienced kettlebell users looking for a structured challenge to those who want to move away from gym machines and build something more functional and durable.

About this Programme

Six weeks. Three sessions per week. Every session is kettlebell only. The programme runs on a rotating three-day structure. Day 1 builds raw strength through double KB cleans, front squats, gorilla rows, and swings. Day 3 develops pressing strength and shoulder stability through goblet squat to lunge, crush grip overhead press, and KB halo work. Day 5 focuses on pulling power and conditioning through dual KB high pulls, alternating gorilla rows, KB push ups, and mountain climbers.

Each week has a clear theme. Foundations in week 1. Standard week in week 2. Locking in across weeks 3 and 4, where the routine beds in and the real gains start. The Big Push in week 5. Then Kettlebell Hell Week to finish. Week 6 is the payoff. The Circuit of Sins. 300 total reps of heavy swings, with a rule: every time the kettlebell goes down, you do 10 heavy goblet squats before you pick it back up. Record your time. That number is your benchmark. Every session opens with a 5 minute cardio raise and 10 minute HWF movement prep. No session starts cold.

What You Will Get Out of This

Six weeks from now you will have built genuine kettlebell strength across every major movement pattern, developed the work capacity and grip endurance that only comes from consistent heavy KB work, and finished a Hell Week that most people will not attempt. The programme does not promise easy. It promises results if you show up and do the work.

$25

Get Kettlebell Hell Volume 1 - Perseverance

Total Kettlebell Strength in 6 Weeks

Three focused sessions per week, every session kettlebell only. Double cleans, front squats, gorilla rows, overhead press and high pulls build strength across every major movement pattern. No machines, no cables, no fluff. Just iron and effort.

Built-In Progression, No Guesswork

Every week has a clear purpose. Foundations, load, lock in, push, then Hell Week. You always know what the week demands and why. The programme builds on itself so that by week 6 you are ready for what is coming. Nothing is random.

Strength and Work Capacity That Lasts

Kettlebell Hell develops the kind of endurance that carries over into everything. Crush grip overhead press, dual KB complexes and the week 6 swing challenge build grip strength and work capacity that you will feel far beyond the programme.

Hell Week, A Real Benchmark

Week 6 is the payoff. The Circuit of Sins, 300 heavy swings with a 10 goblet squat penalty every time the bell goes down. Record your time. This is a genuine test of everything the previous five weeks built. Most programmes do not finish like this.

Train Anywhere, Any Time

Kettlebells and space. That is all this programme needs. Garage, garden, gym or living room. No barbell, no bench, no excuses. Three days per week, structured and complete. Fits around a full life without compromise.

Features

Access to your coach

Direct access to Stephen. Questions answered, form checked, effort held to account. You are not training alone.

Programming 3 days per week

Three kettlebell sessions per week. Every session structured, progressive, and complete. Six weeks of work that builds on itself.

Mental Exercises

Every week has a theme and a challenge. You will be pushed beyond what feels comfortable. That is where the real training happens.

Exercise Video Guidance

Every exercise has instructional video. You will know exactly what to do, how to do it, and what standard is expected.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

Train alongside people who take it seriously. The HWF Skool community holds the standard. Better people make better training partners.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Kettlebells 2 of the same weight ideally.

Sample Week

Week 1 of 6-week program

Sunday

Foundations Week

Cardio

1 x 5:00

Movement Prep - Hard Way Fitness

1 x 10:00

Double KB Clean & Jerk

7 x 10

Double KB Front Squat

7 x 10

Gorilla Row

7 x 10

KB swings

7 x 20

Tuesday

Foundations Week

Cardio

1 x 5:00

Movement Prep - Hard Way Fitness

1 x 10:00

Goblet Squat to Lunge

10 x 10

Crush Grip Kettlebell Overhead Press

10 x 10

KB Halo

10 x 10

Thursday

Foundations Week

Cardio

1 x 5:00

Movement Prep - Hard Way Fitness

1 x 10:00

Dual Kettlebell High Pull

6 x 10

Alternating Gorilla Rows

6 x 20

Kettlebell Push Up

6 x 10

Mountain Climber

6 x 0:45

Coach

More from The Hard Way Fitness

Stephen Mooney

Founder of Hard Way Fitness. Army Reservist, Muay Thai competitor, father of two. I've trained since 2012 across combat sports, obstacle racing, and military fitness. I build programmes that are hard because that's where real change happens.

Do it the Hard Way

Every Hard Way programme is tested under pressure by our coaches and clients before it’s released. This one is no different. If you bring the commitment, it will deliver the results.

Get Kettlebell Hell Volume 1 - Perseverance

FAQs

Do I need two kettlebells or will one work?

Two kettlebells are required for several key exercises including the double clean and jerk and double front squat. A single bell will work for some sessions but you will miss a significant portion of the programme. Two bells of the same weight is the minimum setup recommended.

What weight kettlebell should I start with?

Men: 16-24kg. Women: 12-16kg. The programme is built around moderate to heavy loads. If the first session feels easy, the weight is too light. You should be working hard by set three of every exercise.

How long does each session take?

Each session takes 45 to 60 minutes including the warm-up. The warm-up is not optional. A 5 minute cardio raise and 10 minute movement prep precede every session. Do not skip either.

I have never used kettlebells before. Is this suitable?

This programme assumes basic kettlebell familiarity. If you have never swung or cleaned a kettlebell before, spend two weeks learning the fundamental movements first. Foundations Week in Week 1 will help but it is not a beginner course from scratch.

What is Kettlebell Hell Week?

Week 6 you'll do three Hard Way Fitness tests. For example, the Circuit of Sins is an AMRAP in 15 minutes followed by 300 heavy swings. Every time the kettlebell goes down you do 10 heavy goblet squats before picking it back up. Record your time. It is exactly what it sounds like.

Can I run this programme more than once?

Yes and it is recommended. Increase the kettlebell weight on the second run. The structure stays the same but heavier load makes it a different programme. Many people run it two or three times before moving to Volume 2.

How many days per week do I need to train?

Three days per week with rest days between sessions. The programme is built around Day 1, Day 3, and Day 5. Rest and recovery between sessions is part of the design. Do not compress three sessions into consecutive days unless you really have to.

What if I miss a session?

Pick up where you left off. Do not skip ahead. The programme builds week on week and missing a session then jumping forward breaks the progression. One missed session will not derail you. A habit of skipping will.

What comes after this programme?

Kettlebell Hell Volume 2. The loading increases, the complexity goes up, and Hell Week gets harder. Your Volume 1 benchmark times and weights become your Volume 2 starting targets. The series is designed to be run in sequence.

The Proof

Jose

Facilities Engineering Volunteer FF/EMT

Verified Athlete

"I was coming off the back of a serious power lifting programme, I needed to shift focus a bit and found and completed a Hard Way Fitness programme, it felt custom made and amazing, got me ready for volleyball season, strong, lean and fast."

Peter

Analyst & Marital Artist

Verified Athlete

"With Coach Mooney, the encouragement & support have allowed me to make consistent improvements in physical fitness and overall health, well explained programmes, I can do at home or the gym, and with variety and challenges to keep me engaged."

Dina

Entrepreneur

Verified Athlete

"Stephen & his Hard Way Fitness approach is really good at what he does! So helpful, so responsive, kind and he helped me structure my diet around the programme. I'm mid training cycle now and looking forward to continuing to get the results I want."

Dublin City Exiles

Rugby League Team

Verified Athlete

"Stephen at Hard Way Fitness trained the senior exiles team, he came in to help mid season with strength and conditioning and got straight to it, feedback was positive, there was a particular lunging, squatting and push-up sequence the lads won't ever forget. He knows his stuff."