Plans
Advanced · 5 days/week · 8 weeks

Advanced Performance

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

Goal
  • →Build elite KB and burpee performance.
  • →Master the snatch, the long cycle clean and jerk, and double KB movements.
  • →Develop the strength and conditioning required to complete CO-A9 The KettleBurpee in under 20 minutes and approach the StrongFirst Simple standard on EKB-06.
Who it is for+
  • →Anyone who has completed Plan-02.
  • →Anyone who can already complete 50 burpees without stopping, swing 24kg with perfect form for 20 reps, clean and press 20kg for 5 reps each side, and complete the intermediate benchmark CO-I10 for 8 rounds or more.
Equipment & weight progression+

→ 1 kettlebell - Men 24kg to 32kg / Women 16kg to 24kg. 2 kettlebells - Men 20kg each / Women 12kg each. Multiple weights recommended for ladder work.

→ No ceiling. If the recommended weight feels comfortable - load up. Elite athletes use 32kg and beyond on swings and 28kg and beyond on snatches.

How this plan works+

This plan operates across four distinct training focuses that rotate across the 5 days each week: 1. Snatch and overhead day - developing the most technical KB movement to advanced standard. 2. Heavy posterior chain day - double KB work and heavy single bell work building maximum power. 3. Strength day - Turkish get ups, press ladders, renegade row complexes building structural strength. 4. Conditioning day - for time challenges and AMRAP sessions building cardiovascular and muscular endurance. 5. Signature workout day - CO-A9 The KettleBurpee appears in the plan from Week 4 onward - building toward sub 20 minutes. The plan has two peak weeks - Week 4 and Week 8. Week 4 is the mid-plan test. Week 8 is the final benchmark week. Between them Week 5 acts as a partial deload - reducing intensity slightly before the second build to Week 8. Five days per week at advanced level is a serious training commitment. Recovery sessions on rest days are not optional at this level - they are part of the plan.

Week 1 - Establish the Advanced Baseline

4 sessions
Focus for the week+

Week 1 establishes where you are at the start of the plan across four key areas - snatch capacity, heavy swing power, get up strength, and thruster conditioning. Every Day 1 session in this plan has a benchmark component. Log everything this week - these numbers define the improvement arc across 8 weeks.

  • Mon
    CO-A1
    Snatch And Surge
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A1 - Snatch And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Snatch
    • •5 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min - 5 snatches each side + 4 burpees x 3 rounds at Men 16kg / Women 10kg).
    • →First advanced snatch session.
    • →At 24kg the snatch demands significantly more hip power and shoulder stability than the introductory weight.
    • →If the wrist is crashing or the bell is being pressed - reduce to 20kg and rebuild.
    • →Quality over load always on the snatch.
    • →Log: rest time per minute, whether the punch-through was consistent at competition weight, any wrist crashes - note the round.
  • Tue
    EKB-03
    The Turkish Get Up Test
    1 kettlebell - Men 32kg / Women 24kg
    20 minutes
    Day focus+
    • •Workout:EKB-03 - The Turkish Get Up Test
    • •Format:EMOM - alternating sides
    • •Time:20 minutes
    • •1 rep:Turkish Get Up (alternating sides each minute)
    • →The Turkish get up at heavy weight is the most complete strength and stability movement in the app.
    • →Never rush a get up - slow is better.
    • →Eyes on the bell at every transition without exception.
    • →If 32kg feels unstable - build to it at 24kg then 28kg then 32kg.
    • →The weight must be earned through technique - not forced.
    • →Log: whether technique was maintained throughout all 10 reps, whether the bell stayed locked overhead at every transition.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation and Mobility (recommended).
  • Thu
    CO-A3
    Thruster Drop
    2 kettlebells - Men 20kg each / Women 12kg each
    20 minutes
    Day focus+
    • •Workout:CO-A3 - Thruster Drop
    • •Format:EMOM
    • •Time:20 minutes
    • •6 reps:Double KB Thruster
    • •5 reps:Burpee
    • →First advanced thruster session.
    • →The thruster combines a full squat with an overhead press - one continuous fluid movement.
    • →The leg drive from the bottom of the squat launches the bells overhead - do not pause at the top of the squat before pressing.
    • →Elbows must stay up in the rack on the way down - if they drop the bells will pull you forward.
    • →Log: whether the squat to press was fluid - no pause at the top, rest time per minute.
  • Fri
    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
    • →Double session conditioning day.
    • →Main session is the competition weight EMOM - well established from Plan-02.
    • →Then immediately follow with SF-F2 Swing and Burn Finisher (8 min EMOM - 15 swings + 5 burpees at Men 24kg / Women 16kg).
    • →By this point the competition weight EMOM should feel demanding but manageable - the finisher tests what happens when the volume increases after a full session.
    • →Log: rest time per minute on CO-I5, how many minutes of SF-F2 were completed with full standard.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 2 - Build Snatch and Power

4 sessions
Focus for the week+

Week 2 increases the snatch load, introduces the long cycle clean and jerk, and adds the first heavy double KB swing session. The long cycle is more efficient than the clean and press for high rep work - this week establishes the jerk technique before higher volumes are demanded in later weeks.

  • Mon
    CO-A1
    Snatch And Surge
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A1 - Snatch And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Snatch
    • •5 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Push for 10 seconds rest per minute consistently throughout.
    • →Compare to Week 1 Day 1 - the snatch should feel more natural at this weight now.
    • →If 24kg is feeling manageable - consider testing 28kg on 2 to 3 minutes and returning to 24kg.
    • →Never sacrifice the punch-through technique for the heavier load.
    • →Log: rest time per minute, compare directly to Week 1 Day 1.
  • Tue
    CO-A2
    Long Cycle Burst
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A2 - Long Cycle Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Clean And Jerk
    • •4 reps:Burpee
    • →The long cycle - clean and jerk - is introduced today.
    • →The jerk uses the legs not the shoulders - a quick shallow dip followed by an explosive drive punches the bell overhead.
    • →If the shoulders are tiring before the legs the movement has become a press not a jerk.
    • →The dip must be quick and shallow - too deep destroys the drive.
    • →Practice the dip and drive rhythm in the first 2 minutes before committing to full effort.
    • →Log: whether the jerk used leg drive throughout, rest time per minute.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    CO-A4
    Heavy And Hard
    2 kettlebells - Men 24kg each / Women 16kg each
    20 minutes
    Day focus+
    • •Workout:CO-A4 - Heavy And Hard
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:Double KB Swing
    • •5 reps:Burpee
    • →Double 24kg swings are a serious posterior chain loading session.
    • →Both bells must move in sync - equal power through both hips on every rep.
    • →The core bracing demand with two heavy bells is significantly higher than single bell work.
    • →If form degrades - particularly if one bell is going higher than the other - reduce to double 20kg or single 32kg.
    • →Log: whether both bells moved in sync throughout, rest time per minute.
  • Fri
    EKB-01
    The Swing Standard
    1 kettlebell - Men 32kg / Women 24kg
    20 minutes
    Day focus+
    • •Workout:EKB-01 - The Swing Standard
    • •Format:For Time
    • •Time:20 minutes
    • •100 reps:KB Two Handed Swing - heavy, unbroken if possible
    • →Power benchmark day.
    • →The 100 swing sprint at 32kg is a pure power endurance test - drive hard from the first rep.
    • →Immediately after logging the time - go straight into SF-F1 Snatch Finisher (5 min AMRAP - 5 snatches each side + 5 burpees at Men 20kg / Women 12kg).
    • →The combination of maximum effort swings at 32kg followed by snatches and burpees is a serious conditioning challenge.
    • →Log: EKB-01 time - Week 1 baseline for the swing standard, SF-F1 rounds completed.
  • Sat
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 3 - Introduce Complex Work

4 sessions
Focus for the week+

Week 3 introduces the Death Complex - CO-A8 - which is the most demanding double KB session in the app. It also includes the first snatch test attempt at EKB-02 - establishing a baseline score that will be retested in Weeks 6 and 8.

  • Mon
    CO-A8
    Death Complex
    2 kettlebells - Men 20kg each / Women 12kg each
    25 minutes
    Day focus+
    • •Workout:CO-A8 - Death Complex
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •8 reps:Double KB Swing
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • •8 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →The Death Complex is the most demanding session introduced so far.
    • →Every round combines four movements - double swings, double cleans, double thrusters, and burpees - with only 2 minutes rest between rounds.
    • →Take the full 2 minutes rest - it is there for a reason.
    • →The double clean demands both bells arriving in the rack at exactly the same time - if one arrives before the other the power is uneven.
    • →Log: total time for all 5 rounds, whether double bells arrived in rack simultaneously on cleans.
  • Tue
    CO-A1
    Snatch And Surge
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A1 - Snatch And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Snatch
    • •5 reps:Burpee
    • →If 24kg felt comfortable in Weeks 1 and 2 - attempt 28kg today.
    • →Use 28kg for the odd minutes and 24kg for the even minutes if needed - this is called wave loading and allows heavier work without full session commitment.
    • →Never sacrifice the punch-through for the heavier load.
    • →Log: which weight was used, rest time per minute at each weight.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    EKB-02
    The Snatch Test
    1 kettlebell - Men 24kg / Women 16kg
    10 minutes
    Day focus+
    • •Workout:EKB-02 - The Snatch Test
    • •Format:For Time / AMRAP
    • •Time:10 minutes
    • •100 reps:KB Snatch
    • →First official snatch test attempt.
    • →This is a baseline - not a maximum effort.
    • →Find a sustainable rhythm - 10 reps per hand then switch is a common starting pace.
    • →Log your total reps completed within 10 minutes.
    • →If you complete 100 before 10 minutes - log your time.
    • →This number will be retested in Weeks 6 and 8.
    • →Log: total reps completed in 10 minutes, if 100 completed - exact time, pacing strategy used.
  • Fri
    CO-A3
    Thruster Drop
    2 kettlebells - Men 20kg each / Women 12kg each
    20 minutes
    Day focus+
    • •Workout:CO-A3 - Thruster Drop
    • •Format:EMOM
    • •Time:20 minutes
    • •6 reps:Double KB Thruster
    • •5 reps:Burpee
    • →Double session conditioning day.
    • →Thruster strength then jerk conditioning.
    • →Then immediately follow with SF-F4 Clean and Jerk Finisher (10 min EMOM - 4 clean and jerk each side + 5 burpees at Men 24kg / Women 16kg).
    • →The finisher uses the jerk - more efficient than the press under fatigue - allowing quality reps after the demanding thruster main session.
    • →Log: CO-A3 rest time per minute, SF-F4 - how many minutes completed with full jerk technique.
  • Sat
    Active Rest
    Day focus+
    • →REC-04 KB Active Recovery.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 4 - First Peak Week - Signature Workout Introduction

4 sessions
Focus for the week+

Week 4 is the first peak week of the plan. CO-A9 - The KettleBurpee - the in-gym signature workout - is attempted for the first time. This week also retests the snatch at heavier weight and introduces Simple and Sinister. This is a demanding week - take the recovery sessions seriously.

  • Mon
    CO-A9
    The Kettleburpee
    2 kettlebells - Men 20kg each / Women 12kg each
    20 to 30 minutes
    Day focus+
    • •Workout:CO-A9 - The Kettleburpee
    • •Format:For Time - The In-Gym Signature Workout
    • •Time:20 to 30 minutes
    • •10 reps:Double KB Swing
    • •8 reps:Burpee
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →HALF ATTEMPT at the signature workout - 5 rounds only, NOT the full 10. 5 rounds establishes the pattern and pace.
    • →Log your time for 5 rounds and double it for an approximate full 10 round estimate.
    • →The signature workout requires both double KB mastery and burpee capacity simultaneously - assess which element limits you more.
    • →Log: time for 5 rounds, which element was the limiter, estimated full time based on 5 round pace.
  • Tue
    CO-A2
    Long Cycle Burst
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A2 - Long Cycle Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Clean And Jerk
    • •4 reps:Burpee
    • →Extended long cycle day.
    • →Main session then immediately follow with SF-F4 Clean and Jerk Finisher (10 min EMOM).
    • →The jerk technique should be established by now - this double session tests the ability to maintain it across 30 total minutes of jerk work.
    • →Leg drive on every rep - never let it become a press.
    • →Log: CO-A2 rest time per minute, SF-F4 minutes completed with full jerk technique.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    CO-A7
    Unilateral Surge
    1 kettlebell - Men 28kg / Women 20kg
    20 minutes
    Day focus+
    • •Workout:CO-A7 - Unilateral Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •6 reps:Single Arm KB Swing
    • •5 reps:Burpee
    • •6 reps:Single Arm KB Swing
    • •5 reps:Burpee
    • →Heavy single arm work at 28kg.
    • →Anti-rotation demand is at maximum - the heavier the bell the more the body wants to rotate.
    • →Stay square throughout.
    • →If one side is significantly weaker - that imbalance must be addressed before progressing to heavier double KB work.
    • →Note the difference between sides.
    • →Log: rest time per minute, any visible difference between right and left side performance.
  • Fri
    EKB-06
    Simple And Sinister
    1 kettlebell - Men 32kg / Women 24kg
    30 to 40 minutes
    Day focus+
    • •Workout:EKB-06 - Simple And Sinister
    • •Format:For Time - 2 parts
    • •Time:30 to 40 minutes
    • •10x10:One Handed KB Swing (alternating hands)
    • •10 reps:Turkish Get Up (5 each side, alternating)
    • →First Simple and Sinister session at prescribed weight.
    • →Log Part 1 time and Part 2 time separately.
    • →The target over time is Part 1 under 5 minutes and Part 2 under 10 minutes - the StrongFirst Simple standard.
    • →This week establishes your baseline times for both parts.
    • →Log: Part 1 time (100 swings), Part 2 time (10 get ups).
    • →These are the baseline numbers for this plan.
  • Sat
    Active Rest
    Day focus+
    • →REC-08 The Full Reset.
    • →Mandatory after the first peak week.
    • →Full 30 minutes.
    • →Non negotiable.
    • →The body needs the full reset.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 5 - Build Endurance

4 sessions
Focus for the week+

Week 5 shifts the focus toward endurance - longer AMRAP sessions and sustained conditioning work. The intensity reduces slightly from Week 4 - this is intentional. The body needs to consolidate the adaptations from the first peak week before the second build toward Week 8.

  • Mon
    CO-A10
    Elite Finale
    1 kettlebell - Men 32kg / Women 20kg
    30 minutes
    Day focus+
    • •Workout:CO-A10 - Elite Finale
    • •Format:AMRAP - As Many Rounds As Possible
    • •Time:30 minutes
    • •10 reps:KB Two Handed Swing
    • •5+5 reps:KB Snatch
    • •10 reps:Burpee
    • •5+5 reps:KB Clean and Press
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →The 30 minute AMRAP builds the aerobic and muscular endurance base needed for the full signature workout and all the For Time challenges in the plan.
    • →Log your rounds.
    • →This is not a sprint - find a sustainable pace and hold it across all 30 minutes.
    • →The last 5 minutes should feel as controlled as the first 5.
    • →Log: total rounds completed in 30 minutes, whether pace was maintained across all 30 minutes.
  • Tue
    CO-A5
    Snatch Complex Burst
    1 kettlebell - Men 28kg / Women 20kg
    20 minutes
    Day focus+
    • •Workout:CO-A5 - Snatch Complex Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •4+4 reps:KB Snatch
    • •6 reps:Burpee
    • →Higher intensity snatch work at heavier weight. 4 reps each side per minute at 28kg is a serious workload.
    • →The heavier bell rewards perfect technique - poor mechanics are immediately punished by wrist crashes or failed lockouts.
    • →Prioritise the punch-through above all else.
    • →Log: rest time per minute, whether technique held at 28kg across all 20 minutes.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    CO-A8
    Death Complex
    2 kettlebells - Men 20kg each / Women 12kg each
    25 minutes
    Day focus+
    • •Workout:CO-A8 - Death Complex
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •8 reps:Double KB Swing
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • •8 reps:Burpee
    • →Compare total time to Week 3 Day 1.
    • →The improvement across 2 weeks should be visible.
    • →The double clean technique should feel more coordinated now - both bells arriving simultaneously in the rack.
    • →Log: total time, compare to Week 3 Day 1.
  • Fri
    EKB-08
    The Full Chain
    1 kettlebell - Men 24kg / Women 16kg
    25 minutes
    Day focus+
    • •Workout:EKB-08 - The Full Chain
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •5 reps:KB Deadlift
    • •5+5 reps:KB Clean (each side)
    • •5+5 reps:KB Front Rack Squat (each side)
    • •5+5 reps:KB Press (each side)
    • •5+5 reps:KB Snatch (each side)
    • →Every major KB movement in sequence - floor to overhead.
    • →This session rewards technique over speed.
    • →Each movement prepares the body for the next.
    • →If any movement feels technically compromised - stop, reset, continue.
    • →This is a mastery session.
    • →Log: total time, which movement felt weakest under sustained fatigue.
  • Sat
    Active Rest
    Day focus+
    • →REC-02 Post Burpee Upper Body Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 6 - Second Build

4 sessions
Focus for the week+

Week 6 reintroduces the For Time challenges and retests the snatch. The intensity builds back toward the second peak in Week 8. The first full attempt at The KettleBurpee - CO-A9 - occurs this week.

  • Mon
    CO-A9
    The Kettleburpee
    2 kettlebells - Men 20kg each / Women 12kg each
    20 to 30 minutes
    Day focus+
    • •Workout:CO-A9 - The Kettleburpee
    • •Format:For Time - The In-Gym Signature Workout
    • •Time:20 to 30 minutes
    • •10 reps:Double KB Swing
    • •8 reps:Burpee
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →FIRST FULL ATTEMPT at the in-gym signature workout - full 10 rounds.
    • →Compare to the estimated time from Week 4 Day 1 - the 5 round double.
    • →Log your time.
    • →Sub 30 minutes for the first full attempt is a solid starting point.
    • →Sub 24 minutes is strong.
    • →The goal over this plan is sub 20 minutes.
    • →Log: total time for all 10 rounds, compare to Week 4 estimated full time.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Active recovery only after the signature workout.
    • →The body needs to recover properly before the next session.
  • Wed
    EKB-02
    The Snatch Test
    1 kettlebell - Men 24kg / Women 16kg
    10 minutes
    Day focus+
    • •Workout:EKB-02 - The Snatch Test
    • •Format:For Time / AMRAP
    • •Time:10 minutes
    • •100 reps:KB Snatch
    • →Second snatch test attempt.
    • →Compare to Week 3 Day 4.
    • →The improvement should be clear - more reps completed, better pacing, less fatigue in the final 3 minutes.
    • →Log everything.
    • →Log: total reps completed, compare to Week 3 score, pacing strategy used.
  • Thu
    CO-A4
    Heavy And Hard
    2 kettlebells - Men 24kg each / Women 16kg each
    20 minutes
    Day focus+
    • •Workout:CO-A4 - Heavy And Hard
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:Double KB Swing
    • •5 reps:Burpee
    • →Heavy posterior chain double session.
    • →Then immediately follow with SF-F2 Swing and Burn Finisher (8 min EMOM - 15 swings + 5 burpees at Men 24kg / Women 16kg).
    • →The finisher after heavy double bell swings is demanding - pace the main session consistently to have something left for the finisher.
    • →Log: CO-A4 rest time per minute, SF-F2 minutes completed.
  • Fri
    FT-03
    21-15-9 Inferno
    1 kettlebell - Men 24kg / Women 16kg
    15 minutes
    Day focus+
    • •Workout:FT-03 - 21-15-9 Inferno
    • •Format:For Time - descending rep scheme
    • •Time:15 minutes
    • •21 reps:KB Two Handed Swing
    • •21 reps:Burpee
    • •15 reps:KB Two Handed Swing
    • •15 reps:Burpee
    • •9 reps:KB Two Handed Swing
    • •9 reps:Burpee
    • →First For Time challenge of the plan.
    • →Sprint the final 9 round - by then there are only 18 total reps left.
    • →No rest between swings and burpees within each set.
    • →Log your time.
    • →Log: total time, how the 9 round felt compared to the 21 and 15 rounds.
  • Sat
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 7 - Sharpen Everything

4 sessions
Focus for the week+

Week 7 sharpens every quality developed across the plan. The sessions are demanding but slightly shorter than Week 6 - the body is being prepared for the final benchmark week. Every session this week has a direct relationship to the benchmark tests in Week 8.

  • Mon
    CO-A1
    Snatch And Surge
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-A1 - Snatch And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Snatch
    • •5 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Technique focus day.
    • →Every snatch this session should feel technically perfect - punch-through clean, wrist straight at top, arm fully locked out.
    • →Do not focus on rest time today - focus on the quality of every single rep as preparation for the snatch test in Week 8.
    • →Log: technical quality assessment - how many minutes had zero technical faults.
  • Tue
    CO-A8
    Death Complex
    2 kettlebells - Men 20kg each / Women 12kg each
    25 minutes
    Day focus+
    • •Workout:CO-A8 - Death Complex
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •8 reps:Double KB Swing
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • •8 reps:Burpee
    • →Push for sub 20 minutes total.
    • →Compare to Weeks 3 and 5.
    • →Three attempt comparison should show clear improvement in total time.
    • →Log: total time, three attempt comparison - Week 3, Week 5, Week 7.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    FT-06
    Double Century
    1 kettlebell - Men 24kg / Women 16kg
    25 minutes
    Day focus+
    • •Workout:FT-06 - Double Century
    • •Format:For Time
    • •Time:25 minutes
    • •50 reps:KB Two Handed Swing
    • •50 reps:Burpee
    • •50 reps:KB Two Handed Swing
    • •50 reps:Burpee
    • →200 total reps for time.
    • →The second set of 50 swings after 50 burpees is where this is won or lost.
    • →Do not pace the first set of swings - full effort throughout.
    • →Log your time.
    • →Log: total time, whether the second set of swings matched the pace of the first.
  • Fri
    EKB-06
    Simple And Sinister
    1 kettlebell - Men 32kg / Women 24kg
    30 to 40 minutes
    Day focus+
    • •Workout:EKB-06 - Simple And Sinister
    • •Format:For Time - 2 parts
    • •Time:30 to 40 minutes
    • •10x10:One Handed KB Swing (alternating hands)
    • •10 reps:Turkish Get Up (5 each side, alternating)
    • →Compare Part 1 and Part 2 times to Week 4 Day 5.
    • →Push for faster times across both parts.
    • →The StrongFirst Simple standard - Part 1 under 5 minutes, Part 2 under 10 minutes - is the target.
    • →Log: Part 1 time, Part 2 time, compare to Week 4.
  • Sat
    Active Rest
    Day focus+
    • →REC-04 KB Active Recovery.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 8 - Final Benchmark Week

3 sessions
Focus for the week+

The final week of the plan. Four benchmark sessions across five days. Everything from the past 8 weeks is tested here. Log every score and compare to every previous attempt. This week tells you exactly how much you have improved.

  • Mon
    CO-A9
    The Kettleburpee
    2 kettlebells - Men 20kg each / Women 12kg each
    20 to 30 minutes
    Day focus+
    • •Workout:CO-A9 - The Kettleburpee
    • •Format:For Time - The In-Gym Signature Workout
    • •Time:20 to 30 minutes
    • •10 reps:Double KB Swing
    • •8 reps:Burpee
    • •6 reps:Double KB Clean
    • •4 reps:Double KB Thruster
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →FINAL ATTEMPT at the signature workout.
    • →Give everything across all 10 rounds.
    • →Compare to Week 6 Day 1.
    • →Sub 20 minutes is the strong standard for this plan.
    • →Sub 16 minutes is highly advanced.
    • →Whatever your time - it represents 8 weeks of dedicated work.
    • →Log: final time, compare to Week 4 estimate and Week 6 first full attempt.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Active recovery only.
    • →Prepare for the snatch test tomorrow.
  • Wed
    EKB-02
    The Snatch Test
    1 kettlebell - Men 24kg / Women 16kg
    10 minutes
    Day focus+
    • •Workout:EKB-02 - The Snatch Test
    • •Format:For Time / AMRAP
    • •Time:10 minutes
    • •100 reps:KB Snatch
    • →Final snatch test.
    • →Compare to Weeks 3 and 6.
    • →The improvement across 3 attempts should be significant.
    • →Log total reps and time.
    • →If 100 reps was completed in Week 6 - push for a faster time this week.
    • →Log: total reps, time if 100 completed, three attempt comparison - Week 3, Week 6, Week 8.
  • Thu
    FT-10
    The Anvil
    1 kettlebell - Men 24kg / Women 16kg
    45 minutes
    Day focus+
    • •Workout:FT-10 - The Anvil
    • •Format:For Time - descending ladder
    • •Time:45 minutes
    • •50 reps:KB Two Handed Swing
    • •50 reps:Burpee
    • •40 reps:KB Two Handed Swing
    • •40 reps:Burpee
    • •30 reps:KB Two Handed Swing
    • •30 reps:Burpee
    • •20 reps:KB Two Handed Swing
    • •20 reps:Burpee
    • •10 reps:KB Two Handed Swing
    • •10 reps:Burpee
    • →The hardest For Time challenge in the app. 300 total reps.
    • →This is the ultimate conditioning benchmark.
    • →Break the first two rungs into sets of 25 mentally.
    • →Sprint the final rung of 10.
    • →Log your time.
    • →Log: total time, which rung was hardest, whether swing and burpee standard held throughout all 300 reps.
  • Fri
    Active Rest
    Day focus+
    • →REC-08 The Full Reset.
    • →Mandatory.
    • →Full 30 minutes.
    • →The plan is complete.
    • →End it properly.
  • Sat
    Rest
    Day focus+
    • →Full rest.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Benchmark Performance Levels

CO-A9 The KettleBurpee+
  • →Completing all 10 rounds: Good - a genuinely demanding workout
  • →Under 30 minutes: Solid
  • →Under 24 minutes: Strong
  • →Under 20 minutes: Advanced - the target for this plan
  • →Under 16 minutes: Highly advanced
  • →Under 12 minutes: Competitive level
FT-10 The Anvil+
  • →Completing all 300 reps: Good
  • →Under 35 minutes: Solid
  • →Under 28 minutes: Strong
  • →Under 22 minutes: Advanced
  • →Under 18 minutes: Competitive level