Kova for Life
Kova Training Krew
BECOME RESILIENT. BECOME KOVA.
Kova for Life is strength training built for people who want to stay strong, athletic, and capable while balancing work, family, and the demands of everyday life.
TRAIN TO LIVE.
Heavy lifting, loaded carries, bodyweight strength, and hard conditioning combine to build a body that can perform under pressure, recover quickly, and stay resilient for years to come.
PROGRAM DETAILS.
Skill Level: Intermediate
Training Frequency:
2 mandatory + 3 optional sessions per week
Session Length: 30–70 minutes
WHO IS IT FOR.
For people who want to:
Get stronger without living in the gym
Build real-world fitness and work capacity
Stay athletic and capable year-round
Train consistently despite a busy schedule
YOUR TIME IS VALUABLE. EVERY SESSION HAS A PURPOSE.
Start Building a Stronger Life Today
Become Kova.
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Conditioning
A
PREPARATION (Lower focus)
2-3 rounds: 40-60sec. AirBike (or other cardio) :30sec. Horse Stance Hold 5 x Sumo Inchworm 15-20 x Cable Facepull 6-8 x Cobra Reverse Lunge to High Knee / leg
B1
Back Squat 40X1 tempo
4 x 4
B2
Box Jump
4 x 3
C1
Seated Barbell Press
3 x 8
C2
Single Arm Dumbbell Row
Core & Conditioing
D
4 rounds: 60m Farmers Carry @ challenging weight 15 x Russian Plate Twist (R+L=1 rep) -rest 60sec. between rounds
Conditioning
A
PREPARATION (Posterior Focus)
3 rounds: :30-45sec. Row / Bike :30sec. Banded Monster Walk :30sec. Lateral Band Walk 6-8 x Dumbbell RDL to Row (2+1) 6 x Single Arm Dumbbell Thruster / arm
B
Deadlift with Bands
6 x 3
C
Barbell Hip Thrust
3 x 8
D1
Weighted Supinated Pull Up
3 x 5
D2
Dumbbell Bench Press
3 x 12
Core & Conditioning
E
5 rounds: 40m Sled Push @ heavish 8-12 x Hanging Leg Raise -Rest 60sec. between rounds No Sled? --> 20-30 x Bodyweight walking lunges
A
AirBike
1 x 30:00
B
Run
C
Rucking
1 x 60:00
PREPARATION (Full Body)
A
3 rounds: 1min. of Cardio (run, bike, row...) 3 x Led Cradle Lunge w/drunken step / side 15 x Air Squat 10 x Bent Over Y-Raise 10 x Single Arm Downward Dog to Reach
Triple Extension
B
You can choose a triple extension exercise from below, that fits your goal best: OPTION A: 4 x 4 Hang Power Clean OPTION B: 4 x 4 Hang Clean High Pull OPTION C: 4 x 4 Sandbag From lap to Shoulder Do the chosen exercise as heavy as form allows. Rest as needed between sets
Upper Swole
C
20-15-10-5 reps quality and minimal rest Incline Dumbbell Press Incline Dumbbell Prone Row Dumbbell Skull Crusher Dumbbell Hammer Curl FLOW: 20 press, 20 row, 20 skull crusher, 20 curl, 15 press, 15 row... etc. Use moderate heavy load. Something that you need to push to get 20 reps on the first round.
Lower Swole
D
30-20-10 reps for quality and minimal rest: Bodyweight Bulgarian Split Squat / Leg Dumbbell Calf Raises Dumbbell Shrug -Use moderate heavy load. FLOW: 30 split squat left, 30 split squat right, 30 calf raises, 30 shrugs, 20 split squat left, 20 right, 20 calf raises, 20 shrug... etc.
A
Basic Warm Up
1 x 10:00
B
Jump Squat
C
Back Extensions
D
Plyometric Push-ups
E
Close Grip Push-Up
2 x MAX
F
Supinated Pull Up
G
Pronated Pull Up
1 x 3:00
H
Sprints
10 x 40
Valtteri Kallio
Valtteri has spent more than two decades pursuing performance through American football, Olympic weightlifting, and CrossFit. Today, he help athletes and hard-working people become stronger, more capable, and harder to break through intelligent training and relentless consistency.
When you join a team you’re getting more than programming, you’re joining an online community.
Kova for Life
Kova for Life
Kova for Life
