Iron Flow
COACH THAPA
Functional Fitness, Functional Training, Strength & ConditioningIron Flow is a structured system kettlebell training program.
This isn’t a collection of random workouts designed to leave you exhausted. Every session has a focus, and each week builds on the last so you can improve your technique, increase your work capacity and become more confident with kettlebell.
You’ll train three days per week using a combination of single and double kettlebell exercises. Each session brings together explosive power work, KB complexes, strength building accessories and challenging finishers. The program uses different training methods and loading styles to keep you progressing without constantly changing exercises for the sake of variety.
Iron Flow will help you:
• Build full-body strength and power
• Develop fitness without endless cardio
• Move with greater confidence and coordination
• Follow a clear plan instead
• Experience the benefits of single & double kettlebell
This program is ideal for anyone who understands the basic kettlebell movements and wants to take their training. You don’t need to be an athlete but you should be ready to train with purpose, challenge yourself and stay consistent.
You’ll need access to one kettlebell, with a pair recommended for the double-kettlebell sessions. Choose loads that allow you to move with good technique while still making the final repetitions challenging.
If you want to become stronger, fitter and more capable & discover what kettlebells can really do when they’re programmed properly Iron Flow gives you the system to make it happen.
Master the flow.
Prep
A
Kettlebell Warm-Up 1
(8–10 min) 2 minutes light cardio (row, bike, or light KB swings). 2 rounds of: 10 bodyweight deep squats. 8 hip bridges. 8 Quadruped T-spine rotations (per side). Kettlebell-specific activation (1 light bell): 10 dead-stop swings. 5 goblet squats 5 single-arm presses per side.
B1
KB swings
4 x 10 @ 44.09 kg
B2
Broad Jump
4 x 5
C1
Dual KB Clean
4 x 6 @ 35.27 kg
C2
Dual KB squats
4 x 6 @ 35.27 kg
C3
Dual KB press
4 x 6
D1
Pull-Up
3 x 8
D2
KB Push ups
3 x 10
D3
KB 1/2 Kneeling Chop
3 x 8
Finisher
E
9-minute EMOM Dual KB: Min 1: 16 Swings Min 2: 8 Thrusters Min 3: 10 Burpees
Prep
A
Kettlebell Warm-Up 1
(8–10 min) 2 minutes light cardio (row, bike, or light KB swings). 2 rounds of: 10 bodyweight deep squats. 8 hip bridges. 8 Quadruped T-spine rotations (per side). Kettlebell-specific activation (1 light bell): 10 dead-stop swings. 5 goblet squats 5 single-arm presses per side.
B
Single Arm KB Snatch
4 x 5 @ 35.27 kg
C1
Gorilla Row
4 x 8 @ 35.27 kg
C2
Dual KB High Pull
4 x 6 @ 35.27 kg
C3
Double KB Clean & Push Press
4 x 6 @ 35.27 kg
C4
Dual KB Rack Lunges
4 x 6 @ 35.27 kg
D1
KB Push ups
3 x 8
D2
KB Upright Row
3 x 8 @ 35.27 kg
D3
KB Cossack Squats
3 x 8 @ 26.46 kg
Finisher
E
10 mins AMRAP Single KB Flow: Complete all Reps PER SIDE 6 Swings 6 Cleans 6 Snatch 6 Thrusters
Prep
A
Kettlebell Warm-Up 2
(8-10 mins) Mobility 5 Halos each direction 5 Goblet Squat 5 Lunges Activation 10 Dead Stop Swings 5 Clean/side 10 Kneeling around the world
B
Double KB Clean & Push Press
4 x 5 @ 35.27 kg
C1
Dual KB Gunslinger
4 x 5 @ 35.27 kg
C2
Dual Arm KB Snatch
4 x 5 @ 35.27 kg
C3
Double KB Push Press
4 x 5 @ 35.27 kg
C4
Dual KB Rows
4 x 5 @ 35.27 kg
D
Wide Grip Pull Ups
3 x 8
E
KB Push Up to Renegade Row
3 x 6
F
KB Low Windmill
3 x 6
Conditioning Finisher
G
8-minute AMRAP: Dual KB 10 Swings 8 Thrusters 10m Suitcase Carry
Jugal
I’m a coach who believes kettlebell training should be more than random workouts. My approach combines strength, power, conditioning and movement quality to help you become stronger, fitter and more capable. Through Iron Flow, every session has a purpose helping you master the fundamentals, train with intent and achieve results through a structured system.
Iron Flow gives you a structured training system designed to help you build strength, improve movement and make long term progress.
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Sandeep
Basketball Player
Verified Athlete"Working with Jugal has completely changed my training. I'm now following a personalised programme that he has designed specifically to improve my athletic performance. I'd highly recommend him to anyone looking for a coach who genuinely cares about helping you achieve their goals"
Antoina
Busy Mother
Verified Athlete"I've been training with kettlebells for about a year now & now it's my main training method. What I like about kettlebells is that they can combine cardio with strength training, challenge my coordination, grip and core stability keep my mind alert. it's also fun way to spend some time in the gym."
Curtis
Gas Engineer/ Busy Dad
Verified Athlete"Training with Jugal for a while now & the results speak for themselves. I have lost body fat, built muscle & increased fitness. Recently we’ve been doing more KB training. I have found KB very challenging full-body training. The more I train, the more I am having fun. Unreal guy. Even better coach."
Emma
Mental Health Wellbeing Specialist
Verified Athlete"Training with Jugal. I get a personalised programme that meets my goals but takes into account the busy and competing demands of life. I’ve been able to make significant improve strength & fitness whilst also developing technique in types of training I would never have previously tried out."
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Iron Flow
Iron Flow
Iron Flow
