Plans
Intermediate · 4 days/week · 6 weeks

Intermediate Builder

Tap any day below to open the workout. Rest = day off. Active Rest = light movement, walking, or mobility.

Goal
  • →Build on the beginner foundation.
  • →Introduce heavier weights, the clean, the front rack squat, the snatch introduction, and double KB work.
  • →Develop the conditioning required to complete 20 minutes of work at competition standard weights consistently.
Who it is for+
  • →Anyone who has completed Plan-01.
  • →Anyone who can already complete 20 burpees without stopping, swing a 16kg bell with good form for 10 reps, and complete a goblet squat to full depth.
  • →Anyone who has trained consistently for 3 to 6 months and wants structured progression.
Equipment & weight progression+

→ 1 kettlebell - Men 20kg to 24kg / Women 12kg to 16kg. 2 kettlebells for double KB sessions - Men 16kg each / Women 10kg each.

→ The recommended weights are competition standard. If you are ready to go heavier - go heavier. Your body will tell you.

How this plan works+

This plan is built around four progressions that run simultaneously across 6 weeks: 1. Weight progression - the swing weight moves from 20kg to 24kg across the plan. 2. Movement complexity - the clean is introduced in Week 1, the front rack squat in Week 1, the snatch introduction in Week 3, double KB work in Week 2. 3. Volume progression - sessions get longer and more demanding as the weeks build. 4. Benchmark progression - the intermediate benchmark CO-I10 is tested in Week 6 to measure all improvements simultaneously. Four days per week allows for more training stimulus than the beginner plan while still providing adequate recovery. The 4 day split is structured as two harder days and two moderate days each week - the harder days push new movements and heavier weights, the moderate days consolidate and reinforce. Recovery sessions are strongly recommended on rest days. By intermediate level the training stimulus is significant enough that recovery quality directly impacts training quality.

Week 1 - Establish the Intermediate Standard

3 sessions
Focus for the week+

The step up from beginner to intermediate is significant. Competition weight - 24kg for men and 16kg for women - is the target but the approach is gradual. Week 1 uses 20kg for most sessions - building toward competition weight over the following weeks. The clean is introduced this week - it is the most important new movement of the plan.

  • Mon
    CO-I1
    Swing And Surge
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I1 - Swing And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •6 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min EMOM at Men 20kg / Women 12kg).
    • →First session at intermediate weight.
    • →The step up from 12kg to 20kg is significant.
    • →The swing mechanics must remain the same - hip hinge, explosive drive, float to chest height - regardless of the heavier load.
    • →Target 10 seconds rest per minute as the minimum standard.
    • →If you cannot maintain this reduce to 16kg - not the reps.
    • →Log: rest time per minute consistently across all 20 minutes, how 20kg compared to beginner weight.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation and Mobility (optional, recommended).
  • Wed
    CO-I2
    Clean Burpee Circuit
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I2 - Clean Burpee Circuit
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Clean
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min).
    • →The clean is introduced today.
    • →This is the most important new movement of the entire plan - it is the gateway to all overhead KB work.
    • →The bell must float into the rack - not crash.
    • →If the bell is crashing the wrist - slow down - focus on pulling the elbow high and back.
    • →Do not rush this.
    • →A good clean in Week 1 makes everything in Weeks 2 through 6 significantly better.
    • →Log: whether the bell floated into the rack or crashed, how the rack position felt - wrist straight, elbow close to the body.
  • Thu
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow (25 min).
    • →By Day 4 the body has had two significant sessions at a new weight.
    • →REC-03 addresses every area loaded by KB training simultaneously.
    • →Highly recommended this week.
  • Fri
    CO-I7
    Squat Surge
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I7 - Squat Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:KB Front Rack Squat
    • •5 reps:Burpee
    • →The front rack squat is significantly harder than the goblet squat because the load is offset to one side.
    • →The elbow must stay up throughout - if it drops the bell pulls you forward and the squat breaks down.
    • →Clean to rack on one side, complete 4 squats, lower the bell, clean to the other side, complete 4 squats.
    • →Keep the elbow up on every single rep.
    • →Log: whether the elbow stayed up throughout, whether full depth was maintained with the rack position.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 2 - Build the Pattern

3 sessions
Focus for the week+

Week 2 consolidates the movements from Week 1 and introduces two significant additions - the clean and press and double KB work. The clean and press builds on the clean from Week 1, adding the overhead press from the rack position. Double KB work doubles the load and doubles the coordination demand simultaneously.

  • Mon
    CO-I1
    Swing And Surge
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I1 - Swing And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •6 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min).
    • →Push for more rest time than Week 1 Day 1.
    • →The swing at this weight should be becoming familiar.
    • →Target 15 seconds rest per minute this week.
    • →If Week 1 felt very hard - maintain 10 seconds.
    • →If Week 1 felt manageable - push for 15.
    • →Log: rest time per minute.
    • →Compare directly to Week 1 Day 1.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-I4
    Press Burst Complex
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I4 - Press Burst Complex
    • •Format:EMOM
    • •Time:20 minutes
    • •3+3 reps:KB Clean And Press
    • •4 reps:Burpee
    • →Pair with SF-S4 Clean and Press Primer (10 min EMOM - 3 clean and press each side + 5 burpees at Men 20kg / Women 12kg).
    • →The primer prepares the clean and press pattern before the main session loads it.
    • →Clean to rack, stand tall, press overhead, full lockout, lower back to rack, lower to floor.
    • →This is one complete rep.
    • →Do not rush the transition from clean to press - get into a solid rack position before pressing.
    • →Strict press only - no leg drive.
    • →Log: whether the rack position was solid before pressing, whether the lockout was full and the wrist stayed straight.
  • Thu
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow.
  • Fri
    CO-I3
    Double And Drop
    2 kettlebells - Men 16kg each / Women 10kg each
    20 minutes
    Day focus+
    • •Workout:CO-I3 - Double And Drop
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:Double KB Swing
    • •5 reps:Burpee
    • →First double KB session.
    • →Two bells simultaneously doubles the load and doubles the coordination demand.
    • →Both bells must move in sync - if one is going higher than the other the power is uneven.
    • →Take the first minute to find the synchronisation before going full effort.
    • →The wider stance for double bells is normal - adjust until both bells can swing between the legs comfortably.
    • →Log: whether both bells moved in sync throughout, which side felt stronger - note any imbalance.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 3 - Introduce the Snatch and Unilateral Work

3 sessions
Focus for the week+

Week 3 introduces the snatch - the most technical movement in KB training - at a lighter weight. It also introduces single arm swing work which exposes and addresses left to right imbalances. This is the most technically demanding week of the plan. Prioritise quality over pace on every session.

  • Mon
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg).
    • →First session at competition weight - 24kg for men and 16kg for women.
    • →These are international KB sport competition standard weights.
    • →This is a significant step.
    • →If the swing mechanics degrade at this weight - reduce to 20kg and build.
    • →The mechanics must come first.
    • →Competition weight with good mechanics is the standard - competition weight with sloppy mechanics is just heavy.
    • →Log: whether swing mechanics held at competition weight, rest time per minute at competition weight.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-I6
    Snatch Intro And Burst
    1 kettlebell - Men 16kg / Women 10kg
    20 minutes
    Day focus+
    • •Workout:CO-I6 - Snatch Intro And Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •4+4 reps:KB Snatch
    • •4 reps:Burpee
    • →Pair with SF-S4 Clean and Press Primer (10 min) to warm up the shoulder.
    • →The snatch is introduced today at a lighter weight.
    • →The punch-through is the key technique - as the bell reaches shoulder height punch the hand through and up toward the ceiling.
    • →The bell should arrive overhead in one smooth arc - not two separate movements.
    • →If the bell is crashing over the wrist - slow down - the punch is coming too late.
    • →This session is about learning the movement pattern - not conditioning.
    • →Log: whether the punch-through felt natural, whether any wrist crashes occurred, how many rounds had clean technique throughout.
  • Thu
    Active Rest
    Day focus+
    • →REC-02 Post Burpee Upper Body Release.
    • →The snatch loads the shoulder and wrist significantly.
    • →REC-02 specifically addresses these areas.
    • →Highly recommended after the first snatch session.
  • Fri
    CO-I8
    Unilateral Burst
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I8 - Unilateral Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:Single Arm KB Swing
    • •4 reps:Burpee
    • •8 reps:Single Arm KB Swing
    • •4 reps:Burpee
    • →Single arm swings expose imbalances between sides that double arm swings hide.
    • →If one side is significantly weaker or less controlled than the other - note it and give it more attention in recovery sessions.
    • →Stay square throughout - do not let the body rotate toward the working arm.
    • →The free arm swings naturally as a counterbalance.
    • →Log: whether both sides felt equal, which side was weaker if there was a difference.
  • Sat
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 4 - Build Complexity

3 sessions
Focus for the week+

Week 4 is the first peak week of the plan. The sessions are more complex, more movements combined, more total volume. The renegade row is introduced this week - one of the most demanding core movements in the app. The Combination - CO-I9 - brings multiple movements together for the first time in one for-time session.

  • Mon
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at competition weight).
    • →Push for 15 seconds rest per minute consistently throughout all 20 minutes at competition weight.
    • →This is the standard for this session at intermediate level.
    • →If Week 3 felt very hard at competition weight - target 10 seconds.
    • →If Week 3 was manageable - push for 15 seconds.
    • →Log: rest time per minute, compare to Week 3 Day 1.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-I11
    Plank Pull And Burn
    1 kettlebell - Men 16kg / Women 10kg
    20 minutes
    Day focus+
    • •Workout:CO-I11 - Plank Pull And Burn
    • •Format:EMOM
    • •Time:20 minutes
    • •6 reps:KB Renegade Row
    • •5 reps:Burpee
    • →The renegade row is one of the most demanding core movements in the app.
    • →The hips must stay completely square to the floor throughout - zero rotation.
    • →Wider feet give more stability - use as wide a stance as needed to keep the hips still.
    • →Slow is harder and more effective - do not rush the rows.
    • →The movement is in the arm - not the body.
    • →Log: whether the hips stayed square throughout, whether the pace was controlled or rushed.
  • Thu
    Active Rest
    Day focus+
    • →REC-04 KB Active Recovery (20 min).
    • →Active recovery keeps the body moving without taxing it.
    • →By Week 4 the training stimulus is significant - recovery quality matters more than ever.
  • Fri
    CO-I9
    The Combination
    1 kettlebell - Men 20kg / Women 12kg
    25 minutes
    Day focus+
    • •Workout:CO-I9 - The Combination
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •5+5 reps:KB Clean
    • •5+5 reps:KB Press
    • •10 reps:Burpee
    • →First complex multi-movement for-time session.
    • →Swings, cleans, presses, burpees - all combined.
    • →Take the full 90 seconds rest between rounds.
    • →This is not an endurance session - it is a skills and conditioning session.
    • →Every movement must meet its standard - clean rack position, full press lockout, full burpee standard - across all 5 rounds.
    • →Log: total time for all 5 rounds, which movement felt most challenging under fatigue.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 5 - Peak Volume

3 sessions
Focus for the week+

Week 5 is the highest volume week of the plan. Sessions are paired - a main session followed by a finisher - on two of the four training days. This week is deliberately demanding. The body is expected to be significantly more capable than Week 1 - and this week proves it. Push hard - take the recovery sessions seriously.

  • Mon
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at competition weight).
    • →Target 20 seconds rest per minute consistently throughout - this is advanced intermediate pace at competition weight.
    • →Compare to Week 4 Day 1 and Week 3 Day 1.
    • →The improvement should be visible.
    • →Log: rest time per minute.
    • →Three week comparison - Week 3, Week 4, Week 5.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-I9
    The Combination
    1 kettlebell - Men 20kg / Women 12kg
    25 minutes
    Day focus+
    • •Workout:CO-I9 - The Combination
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •5+5 reps:KB Clean
    • •5+5 reps:KB Press
    • •10 reps:Burpee
    • →Pair with SF-F3 Burpee Flush (5 min AMRAP burpees) as cardiovascular activation before CO-I9.
    • →The Burpee Flush before The Combination increases the cardiovascular demand significantly - you arrive at the main session already breathing hard.
    • →This is intentional.
    • →It builds the specific capacity to perform complex KB movements under cardiovascular pre-fatigue.
    • →Compare your total time to Week 4 Day 5 - it may be slower because of the added burpees first - that is expected and acceptable.
    • →Log: SF-F3 rounds completed, CO-I9 total time, compare CO-I9 time to Week 4.
  • Thu
    Active Rest
    Day focus+
    • →REC-04 KB Active Recovery.
  • Fri
    CO-I3
    Double And Drop
    2 kettlebells - Men 16kg each / Women 10kg each
    20 minutes
    Day focus+
    • •Workout:CO-I3 - Double And Drop
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:Double KB Swing
    • •5 reps:Burpee
    • →Double session day.
    • →The main session uses double bells.
    • →Then immediately follow with SF-F2 Swing and Burn Finisher (8 min EMOM - 15 swings + 5 burpees at Men 24kg / Women 16kg).
    • →The finisher comes immediately after the main session.
    • →The legs and posterior chain will already be significantly fatigued.
    • →This is the hardest day of the entire plan.
    • →Pace the main session conservatively in the first 10 minutes to have enough left for the finisher.
    • →Log: whether the double bells stayed in sync throughout CO-I3, whether SF-F2 was completed - how many minutes were completed if not all 8.
  • Sat
    Active Rest
    Day focus+
    • →REC-02 Post Burpee Upper Body Release.
    • →Non negotiable after this week.
    • →Both the upper body and lower body have taken significant load.
    • →Do the full 20 minutes.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 6 - Benchmark Week

3 sessions
Focus for the week+

The final week of the plan. Every session this week has a clear purpose - prepare, test, recover. The intermediate benchmark CO-I10 is tested on Day 5. This is the number that defines the plan. Everything from Week 1 to Week 5 has been building toward this score.

  • Mon
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at competition weight).
    • →Final full EMOM session before the benchmark.
    • →Push for your best rest time yet.
    • →Log it - this represents the improvement in swing and burpee conditioning across the full 6 weeks.
    • →Log: rest time per minute.
    • →Six week comparison - Week 3, Week 4, Week 5, Week 6.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-I9
    The Combination
    1 kettlebell - Men 20kg / Women 12kg
    25 minutes
    Day focus+
    • •Workout:CO-I9 - The Combination
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •5+5 reps:KB Clean
    • •5+5 reps:KB Press
    • •10 reps:Burpee
    • →Final The Combination session.
    • →Compare to Weeks 4 and 5.
    • →The improvement over the three attempts should be clear.
    • →This session also serves as a final preparation for the benchmark - complex movements under fatigue before the AMRAP test.
    • →Log: total time.
    • →Three attempt comparison - Week 4, Week 5, Week 6.
  • Thu
    Rest
    Day focus+
    • →Mandatory full rest day before the benchmark.
    • →Do not train today.
    • →Let the body prepare fully.
    • →Light walking is acceptable.
    • →REC-07 in the morning is acceptable.
    • →No KB work.
  • Fri
    CO-I10
    Intermediate Benchmark
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I10 - Intermediate Benchmark
    • •Format:AMRAP - As Many Rounds As Possible
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • •5+5 reps:KB Clean
    • →BENCHMARK SESSION.
    • →Give everything across all 20 minutes.
    • →Full standard on every movement - powerful swings, clean rack position on every clean, chest to floor and jump at top on every burpee.
    • →Log your total complete rounds.
    • →This number tells you exactly where your intermediate fitness is.
    • →Write it down - you will retest in Plan-03.
    • →Log: total complete rounds in 20 minutes, how each movement felt under sustained fatigue, which movement degraded first.
  • Sat
    Active Rest
    Day focus+
    • →REC-08 The Full Reset (30 min).
    • →Mandatory after benchmark week.
    • →Non negotiable.
    • →The plan is complete - end it properly.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Benchmark Performance Levels

CO-I10 Intermediate Benchmark+
  • →6 rounds: Good starting point
  • →8 rounds: Solid
  • →10 rounds: Strong
  • →12 rounds and beyond: Advanced intermediate level