This is a 4 week program designed for those that mainly have access to just kettlebells.
FeaturesA1
Assault Bike
1 x 5:00
A2
WORLD'S GREATEST STRETCH
A3
Downward Dog to Cobra
B
Goblet Squat
3 x 8
C
One Arm Kettlebell Clean and Press
3 x 8
D
Power Athlete Step Up
3 x 8
E1
Athletic Burpee
15, 10, 5
E2
Pull-Up
15, 10, 5
E3
Banded Kettlebell Swing
15, 10, 5 @ 50, 60, 70 lb
E4
100 m Sprint
F
Couch Stretch (Hip Flexors)
1 x 1:00
A
Run
1 x 20:00
A
Dynamic Warm Up 1
B1
4-Way Dead Bug
1 x 1:00
B2
Depth Jump
3 x 4
C1
Russian Kettlebell Swing
3 x 8
C2
Broad Jump
3 x 3
D
Kettlebell Deadlift
3 x 8
E1
Single Arm Kettlebell Gorilla Row
3 x 12
E2
KB single leg RDL
3 x 12
E3
Lateral Kettlebell Swing
3 x 12
F
1/2 Turkish Get Up
3 x 12
G
Child's Pose Foam Rollouts
A
Run
A1
Squat Warm Up 1
1 x 1
A2
Band Face Pull
3 x 20
A3
Banded Push Ups
3 x 10
B
Kettlebell Swing to Goblet Squat
3 x 8
C
One Arm Kettlebell Floor Press
3 x 8
D1
Kettlebell Uneven Lunges
3 x 10
D2
One Arm Kettlebell Snatch
3 x 10
D3
Pull-Up
3 x 10
E1
KB Russian Twist
3 x 0:30
E2
Front Plank on Elbows
3 x 1:00
F
Banded Lat Stretch
1 x 1:00
A
Russian KB Swing
1 x 100
B1
Foam Roll
1 x 10:00
B2
Banded Anterior hip mobilization
1 x 1:00
Matt Spaid is a Captain in the Fire Service, a Power Athlete Certified Coach, an Adaptive Athlete Level 1 Trainer, and a Marine Corps Combat Veteran. Spaid has competed in the MW and LW Open class of Strongman, CrossFit, and Endurance Events.