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Kettlebell Hell Volume 5 - Spartan

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

Spartan is a volume in the KB Hell series. It is built for people who have done the work across Volumes 1 to 4 and are ready for the hardest six weeks of the series. If you have not completed the previous volumes, go back and earn this one. Two kettlebells, calisthenics, and two cardio sessions per week. Minimal equipment. Maximum demand. This is what Spartan means.

About this Programme

Six weeks. Five sessions per week. Three KB strength days on Monday, Wednesday, and Friday. Dedicated cardio sessions on Tuesday and Thursday rotating across continuous high intensity, long slow distance, and intervals. No two weeks are the same. Every energy system is trained. Every session has a purpose.

Hell Week is three standalone tests. The Agoge is a high volume chipper across swings, push ups, pull ups, carries, thrusters, and air squats. Battle Tested is five rounds of double KB clean and jerk, pull ups, sumo deadlift, chin ups, and 400m runs for time. Thermopylae is the series finale. 100 swings, 100 push ups, 50 pull ups, 50 chin ups, and a 1600m run to close. Every time you stop, 10 burpees. Record everything. These are your numbers.

What You Will Get

The complete KB Hell athlete. Strength, pulling and pressing endurance, running capacity, and the mental toughness that only comes from six weeks of consistent hard work. Spartan does not reward shortcuts. Show up every day, do the work, and finish what you started across five volumes.

$25

Get Kettlebell Hell Volume 5 - Spartan

Three Tests of your Capabilities

The Agoge. Battle Tested. Thermopylae. Hell Week in Spartan is three standalone benchmarks. High volume, heavy load, and runs to build your engine. Record everything. These are the numbers you carry out of five volumes of KB Hell.

A few Kettlebells. Infinite possibility

One light, one heavy. That is all Spartan needs. Single arm snatches, clean and press, thrusters, renegade rows, sumo deadlifts, and high pulls across three strength days per week. Minimal equipment. No excuses. The bell does not care how you feel.

Calisthenics Built Into Every Session

Pull ups, chin ups, push ups, and burpees are not finishers here. They are part of the programme. Every strength day includes bodyweight upper work alongside the KB sessions. Regress or progress every movement.

Cardio that Makes a Difference

Tuesday and Thursday you build your aerobic capacity . n. Every energy system trained. Every session logged. By week 5 you will know exactly where you stand.

Train Anywhere, Any Time

Kettlebells, space to run, and the will to show up five days a week. No gym required. Structured, complete, and built around a full life. The hardest volume in the series so far.

Features

Access to your coaches

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

Programming 5 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 // Pull-Up/Chin-Up Bar // Place to run

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

10 x 5

Pull-Up

10 x MAX

KB swings

10 x 15

1-Arm KB Front Rack Carry

4 x 50

Monday

Foundations Week

Movement Prep - Hard Way Fitness

1 x 10:00

Run

1 x 1400

Tuesday

Foundations Week

Cardio

1 x 5:00

Movement Prep - Hard Way Fitness

1 x 10:00

Single Arm KB Snatch

10 x 10

Push-Up

10 x 20

Single Arm KB Thruster

10 x 15

Burpee

10 x 5

Wednesday

Foundations Week

Movement Prep - Hard Way Fitness

1 x 10:00

Run

1 x 1500

Thursday

Foundations Week

Cardio

1 x 5:00

Movement Prep - Hard Way Fitness

1 x 10:00

Sumo KB Deadlift

8 x 8

KB Renegade Row

8 x 16

Chin-Up

KB swings

8 x 25

KB High Pull

10, 9, 8, 7, 6, 5, 4, 3, 32, 1

Burpee

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

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 5 - Spartan

FAQs

You have come this far. Why stop now?

Five volumes. Hundreds of sessions. Every swing, every pull, every carry has brought you here. Spartan is not the end. It is proof of what consistent hard work builds. Show up, do the work, and find out what you are made of. Do what you can, with what you have, wherever you are.

Do I need to have completed Volumes 1 to 4 first

Ideally yes. Spartan is built on everything that came before it. The movements, the volume, and the cardio demand assume you have done the work across the series. If you are new to KB Hell, start at Volume 1 Perseverance and work your way here. It will be worth it.

Do I need two kettlebells?

Yes. One light, one heavy. Some sessions use both, some use one. The split between heavy strength work and light skill work is built into the programme. Two bells of different weights is the minimum setup for Spartan.

How long do the sessions take?

Strength days run 50 to 65 minutes including warm up. Cardio days are 20 to 35 minutes depending on the session type and your pace. Five sessions per week, structured and complete.

What is Hell Week in Spartan?

Three standalone tests. The Agoge is a high volume chipper. Battle Tested is five rounds of strength and running for time. Thermopylae closes with 100 swings, 100 push ups, 50 pull ups, 50 chin ups, and a 1600m run. Every time you stop, 10 burpees. Record everything.

What if I cannot do pull ups or chin ups yet?

Use a band for assistance and keep showing up. Every movement in Spartan has a regression and a progression. The goal is to need less assistance each week. By Hell Week you should be working toward unassisted reps. Progress honestly and the programme will take care of the rest.

Can I run Spartan more than once?

Yes. Go heavier on the second run and aim to beat your Hell Week times. The structure stays the same but the demand increases with load. Some people will run this more than once before they are ready to move on.

The Proof

Eric

Air Force Pilot & Entrepreneur

Verified Athlete

"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme through me resilience and there is real accountability. it made showing up for training so much easier."

Marcin

Soldier, Poland

Verified Athlete

"After basic training, I wanted to improve my fitness. Hard Way Fitness developed my calisthenics skills and taught me how to train properly with kettlebells and sandbags. In a short time, I learned correct form and now I know the standard I need to reach."

Małgorzata

Civil Servant

Verified Athlete

"6 kids means time is of the essence for me when it comes to training. Hard Way Fitness analysed my week and found two spots for me to train and with a little bit of planning I was able to implement it, the accountability helped a lot. The Programme was exactly what I needed."

Dublin City Exiles

Rugby League Team

Verified Athlete

"Stephen at the Hard Way Fitness trained the senior exiles team for a couple of sessions as part of warm-up preparation for training mid-season, feedback was always positive and there was a particular lunging, squatting and push-up sequence the lads won't forget anytime soon."