The Kettlebell Power - 8 Week
How it works.
2 workouts a week. 3 Blocks — Strength. Strength. Condition.
Record all of your workout scores and times, as well as the amount of weight lifted in each strength session.
We recommend a proper 10-15 minute warm up before each workout including steady state cardio and any dynamic stretching or body prep applicable to the day’s movement patterns.
If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.
Equipment list: We recommend 3 pairs of kettlebells — Light, moderate, and heavy.
You will also need:
Bench
Box/stool
Light looped resistance band
Week 1
Session 1
Strength 1:
-Russian Kettlebell Swings 3x10-12
-Single Arm Kettlebell Strict Press 3x6 each arm
Strength 2:
-Kettlebell Power Clean 3x8-10
-Kettlebell Deadlift 3x10-12
Conditioning:
3 minutes
-Max Russian Kettlebell Swings
Rest 2 minutes
3 minutes
-Max Kettlebell Deadlifts
Rest 2 minutes
3 minutes
Session 2
Strength 1:
-Kettlebell Dynamic Deadlifts 3x8-10
-Kettlebell Upright Rows 3x10-12
Strength 2:
-Hand-to-Hand Russian Kettlebell Swings 3x10-12
-Kettlebell Goblet Squat 3x8-10
Conditioning:
3 rounds
-Single Arm Russian Kettlebell Swings x 6 total
-Single Kettlebell Power Clean x 3
-Single Kettlebell High Pull x 3
*Rest 30-60 seconds between each round
Week 2
Session 1
Strength 1:
-American Kettlebell Swings 3x8-10
-Kettlebell Push Press 3x10-12
Strength 2:
-Single Arm Kettlebell Hang Power Clean 3x6 each arm
-Kettlebell Sumo Deadlift + Upright Row 3x8-10
Conditioning:
Alternating EMOM (every minute on the minute) x 15 minutes
-Russian Kettlebell Swings x 10
-Kettlebell Goblet Split Jumps x 8 total
Session 2
Strength 1:
-Alternating Kettlebell Snatch 3x12 total
-Alternating Kettlebell Gorilla Row 3x16 total
Strength 2:
-Russian Kettlebell Swing 3x12-14
-Kettlebell Goblet Step Up 3x12 total
Conditioning:
6 rounds
-Kettlebell Power Clean + Strict Press x 3
*Rest 30-60 seconds between each round
Week 3
Session 1
Strength 1:
-Banded Russian Kettlebell Swing 3x15
-Kettlebell Z Press 3x8-10
Strength 2:
-Kettlebell Power Clean 3x10-12
-Staggered Stance Kettlebell Farmer Carry Deadlift 3x8 each leg
Conditioning:
AMRAP (as many rounds and reps as possible) x 10 minutes
-Kettlebell Dynamic Deadlift x 12
-Kettlebell Gorilla Row x 10 total
Session 2
Strength 1:
-Kettlebell Thruster 3x8-10
-Kettlebell Halos 3x10-12
Strength 2:
-Single Arm Banded Russian Kettlebell Swing 3x10 each arm
-Kettlebell Goblet Squat 3x8-10
Conditioning:
3 rounds
*Rest 30-60 seconds between each round
Week 4
Session 1
Strength 1:
-American Kettlebell Swing 4x12-14
-Kettlebell Push Press 4x10-12
Strength 2:
-Alternating Kettlebell Snatch 4x10-12 total
-Single Leg Kettlebell Romanian Deadlift 4x8 each leg
Conditioning:
45 second on/15 seconds off x 3 rounds
Session 2
Strength 1:
-Alternating Kettlebell Snatch 4x10 total
Strength 2:
-Hand-to-Hand Russian Kettlebell Swing 4x14-16
-Kettlebell Front Rack Step Up 4x16 total
Conditioning:
5 rounds
-Kettlebell Skier Swing x 10
-Double Kettlebell High Pull x 5
-Kettlebell Romanian Deadlift x 5
*Rest 30-60 seconds between each round
Week 5
Session 1
Strength 1:
-Russian Kettlebell Swing 4x15-20
-Kettlebell Floor Press 4x10-12
Strength 2:
-Kettlebell Power Clean 4x10-12
-Kettlebell Deadlift 4x15
Conditioning:
30 seconds on/15 seconds off x 4 rounds
Session 2
Strength 1:
-Kettlebell Power Snatch 4x6-8 each arm
-Kettlebell Renegade Row 4x10-12 total
Strength 2:
-Single Arm Russian Kettlebell Swing 4x10 each arm
-Single Arm Kettlebell Thruster 4x6 each arm
Conditioning:
4 rounds
-Single Arm Kettlebell Power Clean + Push Press x 3 each arm
-Single Arm Kettlebell Strict Press x 3 each arm
*Rest 30-60 seconds between each round
Week 6
Session 1
Strength 1:
-Russian Kettlebell Swing 4x20
-Kettlebell Strict Press 4x10-12
Strength 2:
-Kettlebell Squat Clean 4x10-12
-Kettlebell Romanian Deadlift 4x15
Conditioning:
Alternating EMOM (every minute on the minute) x 6 minutes
-Kettlebell Billy Bobs x 10
-Kettlebell Dips x 8
Session 2
Strength 1:
-Kettlebell Thruster 4x10-12
-Alternating Kettlebell Gorilla Rows 4x18 total
Strength 2:
-Kettlebell Squat Swing 4x10-12
-Kettlebell Front Squat 4x8-10
Conditioning:
6 rounds
-Farmer Carry Kettlebell Deadlift x 6
-Farmer Carry Kettlebell Forward Lunge x 12 total
*Rest 30-60 seconds between each round
Week 7
Session 1
Strength 1:
-Banded Russian Kettlebell Swing 4x20
-Kettlebell Z Press 4x10-12
Strength 2:
-Kettlebell Power Clean 4x12
-Staggered Stance Farmer Carry Kettlebell Deadlift 4x10 each leg
Conditioning:
AMRAP (as many rounds and reps as possible) x 12 minutes
-Kettlebell Burpee + Deadlift x 8
-Kettlebell Gorilla Row x 6 each arm
Session 2
Strength 1:
-Kettlebell Thruster 4x10-12
-Kettlebell Halos 4x10-12
Strength 2:
-Single Arm Banded Russian Kettlebell Swing 4x10 each arm
-Kettlebell Goblet Squat 4x10-12
Conditioning:
8 rounds
-Kettlebell Goblet Strict Press x 5
-Kettlebell Goblet Split Jumps x 8 total
*Rest 30-60 seconds between each round
Week 8
Session 1
Strength 1:
-American Kettlebell Swing 4x14-16
-Kettlebell Push Press 4x10-12
Strength 2:
-Alternating Kettlebell Power Snatch 4x12-14 total
-Single Leg Kettlebell Romanian Deadlift 4x10 each leg
Conditioning:
45 seconds on/15 seconds off x 4 rounds
-Kettlebell Sumo Deadlift + Upright Row
*Alternate arms each round for Kettlebell Waiter’s Walk
Session 2
Strength 1:
-Alternating Kettlebell Snatch 4x12-14 total
-Kettlebell Billy Bobs 4x10-12
Strength 2:
-Hand-to-Hand Russian Kettlebell Swing 4x20
-Kettlebell Front Rack Step Up 4x20 total
Conditioning:
3 minutes
Rest 2 minutes
3 minutes
Rest 2 minutes
3 minutes