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Kettlebell Hell Volume 3 - Supremacy

The Hard Way Fitness

Functional Fitness, Functional Training

Coach

Stephen Mooney

Our Promise

Every programme we publish is tested under pressure before it goes live. Born out of real training. 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

Supremacy is built for people who have been through the fire and want more. If you completed Volume 1 or 2, or train consistently with kettlebells three days a week, this is your next test. Volume 3 adds bodyweight upper body work alongside the KB programming. Pull ups, chin ups, hand release push ups, dips. Not a replacement for the kettlebell. An addition to it. Every movement has a regression and a progression. No excuses either way.

About this Programme

Six weeks. Three sessions per week. Day 1 is explosive and posterior chain dominant. KB snatches, swings, and burpees. Day 2 builds pressing endurance and grip. Hand release push ups, farmer's walks, squat to high pull, and KB chops. Day 3 develops pulling strength and trunk stability. Chin ups, dual KB RDL, gorilla rows, and hollow body holds.

Week 6 is where Supremacy gets earned. Day 1 is a descending ladder from 10 to 1. KB clean, front squat, thrusters, chin ups, mountain climbers. Day 2 is 10 rounds of double KB clean and jerk paired with 1 minute cardio. Day 3 is the Supremacy Chipper. 50 swings, 40 push ups, 30 squat to high pull, 20 chin ups, 10 thrusters, 50 burpees. Straight through. Finish it.

What You Will Get

Explosive power, pulling and pressing endurance, and the kind of conditioning that only comes from doing hard things consistently. Show up, do the work, find out what Supremacy means.

$25

Get Kettlebell Hell Volume 3 - Supremacy

Explosive Power From the Ground Up

Three sessions per week built around KB snatches, swings, and burpees on Day 1. Every session starts with posterior chain power and builds from there. This is not slow and steady. Volume 3 develops the kind of explosive conditioning that makes everything else feel easier.

Kettlebells & Calisthenics Combined

Volume 3 adds bodyweight upper body work to the KB structure for the first time in the series. Every movement is regressable and progressable. Band assisted or weighted. No matter where you start, there is a harder version waiting. No excuses either way.

Built In Progression, No Guesswork

Every week has a clear purpose. Foundations, standard, lock in, push, then Hell Week. The programme builds on itself so that by week 6 you are ready for what is coming. Nothing is random. Nothing is wasted.

Hell Week, Three Tests Not One

A descending ladder for time. Ten rounds of double KB clean and jerk paired with cardio. Then the Supremacy Chipper. 50 swings, 40 push ups, 30 squat to high pull, 20 chin ups, 10 thrusters, 50 burpees. Straight through. Record everything.

Train Anywhere, Any Time

Kettlebells, a pull up bar, and space. That is all this programme needs. Garage, garden, gym or living room. Three days per week, structured and complete. Fits around a full life without compromise.

Features

Access to your coaches

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. // Pull up bar

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

KB Snatch

6 x 24

KB swings

6 x 24

Burpee

6 x 10

Tuesday

Foundations Week

Cardio

1 x 5:00

Movement Prep - Hard Way Fitness

1 x 10:00

Hand Release Push-Up

5 x 20

KB Farmer's Walk

5 x 0:30

KB Squat to High Pull

5 x 20

Kettlebell Chops

5 x 10

Thursday

Foundations Week

Cardio

1 x 5:00

Movement Prep - Hard Way Fitness

1 x 10:00

Chin-Up

5 x 10

Dual KB RDL

5 x 10

Gorilla Row

5 x 10

Hollow Hold

5 x 0:20

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 3 - Supremacy

FAQs

Do I need to have completed Volume 2 first?

Strongly recommended. Volume 3 assumes you are comfortable with double KB work, high pull patterns, and sustained conditioning efforts. If you have equivalent experience from other KB training that is fine. If you are new to the series, start at Volume 1 Perseverance and work your way here.

Do I need a pull up bar?

Yes. Chin ups are a core movement in Volume 3. If you cannot do an unassisted chin up yet, use a band for regression. The strength to use it unassisted is something you will build. you can do inverted rows if you're really stuck for equipment.

What weight should I use?

Start where you finished Volume 2. Your Hell Week benchmark weights are your Volume 3 starting point. If that feels manageable by week 2, go heavier. The programme is built around moderate to heavy loads throughout.

How long does each session take?

45 to 60 minutes including the warm up. The 5 minute cardio raise and 10 minute HWF movement prep precede every session. Neither is optional. Do not start cold.

What is different about Volume 3 compared to Volume 2?

Volume 3 adds bodyweight upper body work for the first time in the series. Pull ups, chin ups, hand release push ups, and dips sit alongside the KB structure. Day 1 becomes explosive and posterior chain dominant. Hell Week escalates to three separate benchmarks including the Supremacy Chipper.

What is Hell Week in Volume 3?

3 sessions, 3tests. Day 1 is a descending ladder from 10 to 1 across KB cleans, front squats, thrusters, chin ups, and mountain climbers for time. Day 2 is 10 rounds of double KB clean and jerk paired with 1 minute cardio. Day 3 is the a Chipper. Straight through, no rounds, record your time.

What if I miss a session?

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

Can I run Volume 3 more than once?

Yes. Increase the kettlebell weight and add resistance to the chin ups and push up variations on the second run. Your Hell Week times become your targets to beat.

What comes after Volume 3?

Kettlebell Hell Volume 4 Crucible. The series continues to escalate. Your Volume 3 benchmark times go with you.

Who is this training for?

The committed. People who train because it matters, not because it is convenient. If you are looking for an easy option, this is not it. If you are looking for a programme that will show you what you are capable of, you are in the right place.

The Proof

Kasia

VP Global Bank

Verified Athlete

"With a demanding job and 3 kids, I needed a programme that was both effective and realistic. Stephen delivered. The KB workouts are thoughtfully structured, easy to follow, and push me just enough. His approach is sensible, sustainable and accessible."

Eric

Pilot & Founder

Verified Athlete

"Maintaining fitness was difficult considering the desk job, the discipline and routine of this programme ensured I was fit and ready. Staying discplined over the programme thought me resilience, and there was real accountability for me. Show up was easier and effective."

Michael

Founder Surf'SUP School

Verified Athlete

"Stephen at Hard Way Fitness and I did our PT and S&C qualifications and courses together, he is all about the person aspect of it, first and foremost and he makes sure programmes, fit and work for busy people, and training follows to suit. Top class training for busy people."

Marcin

Soldier

Verified Athlete

"Following basic training I wanted to build on my fitness gains, Hard Way Fitness took what I had learned and ramped it up to another lever, I learned kettlebells, sandbags, and other equipment so quickly and he helped me hit the standards I needed."