Plans
Advanced · 5 days/week · 8 weeks

KB Fat Loss Advanced

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

Goal
  • →Maximum fat loss through elite KB and burpee conditioning.
  • →Build and maintain lean muscle while achieving significant body composition change.
  • →Develop elite conditioning capacity simultaneously - so the fat loss process also produces measurable fitness gains that last long after the plan ends.
Who it is for+
  • →Anyone who has completed Plan-06.
  • →Anyone who can already complete 50 burpees in under 4 minutes.
  • →Anyone who can swing 24kg for 20 reps with good form.
  • →Anyone who can complete the intermediate benchmark CO-I10 for 8 rounds or more.
  • →Serious athletes who want maximum results from their training time.
Equipment & weight progression+

→ 1 kettlebell - Men 24kg to 32kg / Women 16kg to 24kg. 2 kettlebells - Men 20kg each / Women 12kg each.

→ No ceiling. If the recommended weight feels comfortable - load up.

How this plan works+

This plan is built around three fat loss principles applied to advanced KB and burpee training. Principle 1 - High metabolic demand per session. Every session in this plan produces a significant metabolic demand. The combination of heavy KB movements - which build muscle - and high rep burpee work - which elevates the cardiovascular system - creates a dual stimulus that maximises both calorie burn during the session and the EPOC effect (Excess Post-exercise Oxygen Consumption) that elevates the metabolic rate for hours afterward. Principle 2 - Muscle preservation through progressive loading. Fat loss without muscle preservation is not the goal. Muscle is metabolically expensive - it burns calories at rest. This plan progressively loads the KB work across 8 weeks - heavier weights, more complex movements - to signal to the body that muscle must be maintained. Athletes who lose fat without losing muscle look significantly leaner and perform significantly better. Principle 3 - Consistency across 8 weeks. The metabolic adaptations that produce meaningful body composition change require consistent stimulus across weeks and months - not extreme effort for a few days followed by rest. Five sessions per week for 8 weeks creates the sustained metabolic pressure needed for significant fat loss results. Important nutrition note: Minimum 1.6g of protein per kg of bodyweight daily is essential to maintain muscle while in a caloric deficit on this plan. Without adequate protein the body will break down muscle tissue for energy during the significant training volume this plan demands. Protein protects muscle. Muscle burns fat. Prioritise protein on every single day of this plan. The plan has two peak weeks - Week 4 and Week 7. A partial deload occurs in Week 5. Week 8 is the final benchmark week.

Week 1 - High Intensity Base

4 sessions
Focus for the week+

Week 1 establishes the advanced fat loss training base. The snatches and burpees combination on Day 1 produces the highest calorie burn per minute of any session in the app - research shows elite KB snatching burns over 20 calories per minute. Every session this week is demanding. Complete all five sessions.

  • 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).
    • →Main: CO-A1 - 20 min EMOM, 5 snatches each side + 5 burpees at Men 24kg / Women 16kg.
    • →Snatches and burpees produce the highest calorie burn combination in the app.
    • →The snatch demands explosive hip power and shoulder stability simultaneously.
    • →Maintain the punch-through technique - the bell must arrive overhead in one arc, not two movements.
    • →Log: rest time per minute, technical quality, any wrist crashes.
    • →Fat loss note: this combination elevates the heart rate to near maximum and keeps it there, creating maximum EPOC effect.
  • Tue
    EB-01
    The Century
    Bodyweight only
    10 minutes max
    Day focus+
    • •Workout:EB-01 - The Century
    • •Format:For Time
    • •Time:10 minutes max
    • •100 reps:Burpee
    • →EB-01 The Century - 100 burpees for time.
    • →Pure burpee benchmark.
    • →Baseline test for this plan.
    • →Give a genuine effort - full standard on every rep throughout.
    • →Break into sets of 20 mentally.
    • →Log: total time.
    • →This is the official burpee century baseline for this plan.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation and Mobility.
  • 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
    • →CO-A4 Heavy and Hard - 20 min EMOM, 8 double KB swings + 5 burpees at Men 24kg each / Women 16kg each.
    • →Maximum posterior chain loading day.
    • →Double 24kg swings build the glutes and hamstrings simultaneously - the largest muscle groups in the body.
    • →Building these increases the resting metabolic rate significantly.
    • →Both bells must move in sync - equal power through both hips.
    • →Log: whether both bells moved in sync, rest time per minute.
  • Fri
    SF-F5
    The Last 10
    1 kettlebell - Men 24kg / Women 16kg
    10 minutes
    Day focus+
    • •Workout:SF-F5 - The Last 10
    • •Format:For Time
    • •Time:10 minutes
    • •50 reps:KB Two Handed Swing
    • •50 reps:Burpee
    • →Double finisher day.
    • →Session 1: SF-F5 The Last 10 - 50 swings then 50 burpees for time at Men 24kg / Women 16kg.
    • →Session 2 (no rest): SF-F3 - 5 min AMRAP burpees.
    • →Maximum metabolic stimulus in minimum time.
    • →The highest volume burpee day of Week 1.
    • →Log: SF-F5 total time, SF-F3 rounds completed.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release (20 min).
    • →Mandatory after the double finisher day.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 2 - Build the Volume

4 sessions
Focus for the week+

Week 2 increases the complexity of sessions - the thruster and the Death Complex are introduced. The Tabata burpee session provides maximum cardiovascular stimulus in minimum time - 4 minutes of genuine maximum effort. Two double sessions appear this week - the volume is deliberately higher than Week 1.

  • Mon
    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
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Main: CO-A3 Thruster Drop - 20 min EMOM, 6 double thrusters + 5 burpees at Men 20kg each / Women 12kg each.
    • →The thruster combines a full squat and overhead press in one movement - working virtually every muscle in the body.
    • →The leg drive from the bottom of the squat launches the bells overhead - do not pause at the top of the squat.
    • →Log: whether the squat to press was fluid, rest time per minute.
    • →Fat loss note: more total muscle working means more calories burned per rep.
  • Tue
    EB-03
    Burpee Tabata
    Bodyweight only
    4 minutes
    Day focus+
    • •Workout:EB-03 - Burpee Tabata
    • •Format:Tabata - 20 seconds work - 10 seconds complete rest
    • •Time:4 minutes
    • •Max reps:Burpee
    • →EB-03 Burpee Tabata - 8 rounds, 20 sec max effort burpees + 10 sec rest.
    • →Maximum cardiovascular intensity in 4 minutes.
    • →Every interval is maximum effort, not paced effort.
    • →Count your total reps.
    • →Log: total reps across all 8 intervals.
    • →This is the Tabata baseline for this plan.
  • 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
    • →CO-A8 Death Complex - 5 rounds, 8 double swings + 6 double cleans + 4 double thrusters + 8 burpees, 2 min rest at Men 20kg each / Women 12kg each.
    • →The most demanding session introduced so far.
    • →Take the full 2 min rest.
    • →The double clean requires both bells arriving in the rack at exactly the same time.
    • →Log: total time.
    • →This is the Death Complex baseline.
  • Fri
    SF-F1
    Snatch Finisher
    1 kettlebell - Men 20kg / Women 12kg
    5 minutes
    Day focus+
    • •Workout:SF-F1 - Snatch Finisher
    • •Format:AMRAP
    • •Time:5 minutes
    • •5+5 reps:KB Snatch (each side)
    • •5 reps:Burpee
    • →Double finisher day - 13 minutes of max intensity.
    • →Session 1: SF-F1 Snatch Finisher - 5 min AMRAP, 5 snatches each side + 5 burpees at Men 20kg / Women 12kg.
    • →Session 2 (no rest): SF-F2 - 8 min EMOM, 15 swings + 5 burpees at Men 24kg / Women 16kg.
    • →The combination after 4 previous sessions this week is a significant test of fitness and mental toughness.
    • →Log: SF-F1 rounds, SF-F2 minutes completed.
  • Sat
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow (25 min).
    • →The body has had 5 demanding sessions this week.
    • →Do the full 25 minutes.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 3 - Introduce For Time Challenges

4 sessions
Focus for the week+

Week 3 introduces the For Time challenges - sessions with specific time targets that test conditioning capacity directly. The burpee century is retested to measure the improvement from Week 1. The Elite Finale AMRAP builds the endurance base needed for the peak weeks ahead.

  • Mon
    EB-01
    The Century
    Bodyweight only
    10 minutes max
    Day focus+
    • •Workout:EB-01 - The Century
    • •Format:For Time
    • •Time:10 minutes max
    • •100 reps:Burpee
    • →RETEST.
    • →EB-01 The Century - 100 burpees for time.
    • →First retest of the burpee century.
    • →Compare directly to Week 1 Day 2.
    • →The improvement from 2 weeks of consistent advanced training should be measurable.
    • →Full standard on every rep.
    • →Log: total time, compare to Week 1.
  • 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
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Main: CO-A1 - 20 min EMOM, 5 snatches each side + 5 burpees at Men 24kg / Women 16kg.
    • →Compare rest time per minute to Week 1 Day 1.
    • →The improvement in snatch conditioning across 3 weeks should be visible.
    • →Log: rest time per minute, compare to Week 1.
  • 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
    • →FT-06 Double Century - 50 swings + 50 burpees + 50 swings + 50 burpees for time at Men 24kg / Women 16kg.
    • →First For Time challenge of the plan. 200 total reps.
    • →The second set of 50 swings after 50 burpees is where this workout is decided.
    • →Full effort on the first set - do not pace them.
    • →Log: total time, whether the second set of swings matched the pace of the first.
  • Fri
    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
    • →CO-A10 Elite Finale - 30 min AMRAP, 10 swings + 5 snatches each side + 10 burpees + 5 clean and press each side at Men 32kg / Women 20kg.
    • →Endurance base day.
    • →Find a pace that is challenging but sustainable and hold it across all 30 minutes.
    • →This builds the aerobic base that supports every other high intensity session in the plan.
    • →Log: total rounds.
    • →This is the Elite Finale baseline.
  • Sat
    Active Rest
    Day focus+
    • →REC-04 KB Active Recovery (20 min).
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 4 - First Peak Week

5 sessions
Focus for the week+

Week 4 is the first peak week of the plan. The highest intensity sessions across all formats appear this week. The signature workout CO-A9 The KettleBurpee is attempted for the first time. The Gauntlet For Time challenge tests all four major KB movements under fatigue. This is the hardest week so far - the recovery sessions on rest days are non negotiable.

  • Mon
    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
    • →FT-03 21-15-9 Inferno - 21-15-9 KB swings and burpees for time at Men 24kg / Women 16kg.
    • →Short, sharp, maximum intensity.
    • →The descending rep scheme gets shorter as fatigue accumulates.
    • →Sprint the final 9 round - by then there are only 18 reps left.
    • →No rest between swings and burpees within each set.
    • →Log: total time, how the 9 round felt compared to the 21 round.
  • 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
    • →CO-A8 Death Complex - 5 rounds, double KB complex + burpees, 2 min rest at Men 20kg each / Women 12kg each.
    • →Compare total time to Week 2 Day 4.
    • →The improvement across 2 weeks should be visible.
    • →Log: total time, compare to Week 2.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    EB-05
    Burpee Sprint Intervals
    Bodyweight only
    20 minutes
    Day focus+
    • •Workout:EB-05 - Burpee Sprint Intervals
    • •Format:Sprint intervals
    • •Time:20 minutes
    • •10 reps:Burpee - max effort
    • →EB-05 Burpee Sprint Intervals - 20 rounds, 10 burpees max effort + 30 sec rest (200 total burpees).
    • →Maximum explosive burpee speed day.
    • →Every set is maximum effort, not controlled effort.
    • →The 30 sec rest is short by design - incomplete recovery forces the neuromuscular system to adapt.
    • →Calculate your average time per 10 burpees.
    • →Log: average time per 10 burpees across all 20 rounds.
    • →This is the sprint interval baseline.
  • Fri
    FT-09
    The Gauntlet
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:FT-09 - The Gauntlet
    • •Format:For Time - ascending complexity
    • •Time:20 minutes
    • •40 reps:KB Two Handed Swing
    • •30 reps:Burpee
    • •20 reps:KB Clean - 10 each side
    • •10 reps:KB Snatch - 5 each side
    • →FT-09 The Gauntlet - 40 swings + 30 burpees + 20 cleans each side + 10 snatches each side for time at Men 24kg / Women 16kg.
    • →The Gauntlet progresses from the most basic KB movement to the most technical under accumulating fatigue.
    • →Sprint the final 10 snatches - they are the last 10 reps of the workout.
    • →Full lockout on every snatch regardless of fatigue.
    • →Log: total time, whether snatch standard held in the final 10 reps.
  • Sat
    REC-08
    THE FULL RESET
    Foam roller and mat
    13 minutes
    Day focus+
    • •Workout:REC-08 - THE FULL RESET
    • •Time:13 minutes
    • •1 minute:Box breathing
    • •1 minute:Foam roller quads both legs
    • •1 minute:Foam roller hamstrings both legs
    • •1 minute:Foam roller glutes both sides
    • •1 minute:Foam roller upper back
    • •1 minute:Foam roller lats both sides
    • •1 minute:Hip 90/90 left
    • •1 minute:Hip 90/90 right
    • •1 minute:Low lunge with twist left
    • •1 minute:Low lunge with twist right
    • •1 minute:Thoracic extension over roller
    • •1 minute:Legs up the wall
    • •1 minute:Final stillness - eyes closed - breathe naturally
    • →REC-08 The Full Reset (30 min).
    • →Mandatory after the first peak week.
    • →Non negotiable.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 5 - Sustain the Intensity

4 sessions
Focus for the week+

Week 5 maintains the training intensity from Week 4 while introducing the in-gym signature workout CO-A9 The KettleBurpee. Death by Burpee appears for the first time. The body is adapting significantly by this point - the sessions that were hard in Weeks 1 and 2 should feel more manageable. Use that progress to push harder on the new sessions.

  • 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).
    • →Main: CO-A9 The KettleBurpee ⭐ - Full 10 rounds, 10 double swings + 8 burpees + 6 double cleans + 4 double thrusters at Men 20kg each / Women 12kg each.
    • →First attempt at the in-gym signature workout.
    • →Sub 30 min for the first attempt is a solid starting point.
    • →Sub 24 min is strong.
    • →Will be retested in Week 8.
    • →Log: total time.
    • →This is the official CO-A9 baseline for this plan.
  • Tue
    EB-02
    Death By Burpee
    Bodyweight only
    Until failure
    Day focus+
    • •Workout:EB-02 - Death By Burpee
    • •Format:EMOM - increasing reps each minute
    • •Time:Until failure
    • •1,2,3...+:Burpee - increasing each minute
    • →EB-02 Death by Burpee - EMOM increasing reps to failure - 1 burpee min 1, 2 burpees min 2, continue until failure.
    • →Maximum burpee endurance test.
    • →The early minutes feel easy - do not be fooled.
    • →The transition from manageable to impossible happens fast, usually between minutes 12 and 15 for trained athletes.
    • →Your score is the last minute completed successfully.
    • →Log: minute reached before failure, total reps completed.
  • 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
    • →CO-A4 Heavy and Hard - 20 min EMOM, 8 double swings + 5 burpees at Men 24kg each / Women 16kg each.
    • →Posterior chain power maintenance day.
    • →Compare rest time per minute to Week 1 Day 4.
    • →Three weeks of consistent heavy swing training should show a clear improvement.
    • →Log: rest time per minute, compare to Week 1 Day 4.
  • Fri
    FT-07
    Clean And Burn
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:FT-07 - Clean And Burn
    • •Format:For Time - 10 rounds
    • •Time:20 minutes
    • •5 reps each side:KB Clean
    • •10 reps:Burpee
    • →FT-07 Clean and Burn - 10 rounds for time, 5 cleans each side + 10 burpees at Men 24kg / Women 16kg.
    • →Technical endurance day. 100 cleans and 100 burpees for time.
    • →Maintaining clean technique across 100 total reps while managing 100 burpees requires the combination of strength, conditioning and technical mastery that defines advanced KB training.
    • →Log: total time.
  • Sat
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 6 - Combination Week

5 sessions
Focus for the week+

Week 6 combines the highest volume burpee sessions with the most demanding KB sessions in the same week. The 200 burpee challenge appears for the first time. The Elite Finale AMRAP is retested. This week tests the full scope of fitness built across the plan.

  • Mon
    FT-08
    Snatch And Surge
    1 kettlebell - Men 24kg / Women 16kg
    25 minutes
    Day focus+
    • •Workout:FT-08 - Snatch And Surge
    • •Format:For Time - 5 rounds
    • •Time:25 minutes
    • •10 reps each side:KB Snatch
    • •15 reps:Burpee
    • →FT-08 Snatch and Surge - 5 rounds for time, 10 snatches each side + 15 burpees at Men 24kg / Women 16kg. 100 snatches and 75 burpees for time.
    • →Pace the snatches - grip failure ends this workout.
    • →Smooth technique throughout all 5 rounds is more important than speed.
    • →Tape the hands if needed.
    • →Log: total time.
  • Tue
    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
    • →CO-A10 Elite Finale - 30 min AMRAP at Men 32kg / Women 20kg.
    • →Compare rounds to Week 3 Day 5.
    • →The improvement across 3 weeks of peak training should be visible in the total rounds completed.
    • →Log: total rounds, compare to Week 3.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    EB-04
    The 200
    Bodyweight only
    20 to 30 minutes
    Day focus+
    • •Workout:EB-04 - The 200
    • •Format:For Time
    • •Time:20 to 30 minutes
    • •200 reps:Burpee
    • →EB-04 The 200 - 200 burpees for time.
    • →The most demanding pure burpee session in the app.
    • →Break into sets of 25 mentally - never think about the full 200.
    • →The psychological wall hits between rep 100 and rep 140 - know it is coming and push through.
    • →Keep rest between sets to under 15 seconds.
    • →Log: total time for 200 burpees.
  • Fri
    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
    • →CO-A8 Death Complex - 5 rounds, double KB complex + burpees, 2 min rest at Men 20kg each / Women 12kg each.
    • →Compare total time to Weeks 2 and 4.
    • →Three attempt comparison should show clear progressive improvement.
    • →Log: total time, three-attempt comparison.
  • Sat
    REC-08
    THE FULL RESET
    Foam roller and mat
    13 minutes
    Day focus+
    • •Workout:REC-08 - THE FULL RESET
    • •Time:13 minutes
    • •1 minute:Box breathing
    • •1 minute:Foam roller quads both legs
    • •1 minute:Foam roller hamstrings both legs
    • •1 minute:Foam roller glutes both sides
    • •1 minute:Foam roller upper back
    • •1 minute:Foam roller lats both sides
    • •1 minute:Hip 90/90 left
    • •1 minute:Hip 90/90 right
    • •1 minute:Low lunge with twist left
    • •1 minute:Low lunge with twist right
    • •1 minute:Thoracic extension over roller
    • •1 minute:Legs up the wall
    • •1 minute:Final stillness - eyes closed - breathe naturally
    • →REC-08 The Full Reset (30 min).
    • →After one of the heaviest weeks of the plan.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 7 - Second Peak Week

5 sessions
Focus for the week+

Week 7 is the second and final peak week of the plan. The sessions are at maximum intensity. The signature workout CO-A9 is retested. Double session days push the total training volume to the highest point of the entire plan. This week produces the final and most significant fat loss and conditioning stimulus before the benchmark 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).
    • →Main: CO-A9 The KettleBurpee ⭐ - RETEST.
    • →Full 10 rounds at Men 20kg each / Women 12kg each.
    • →Second attempt at the in-gym signature workout.
    • →Push for a faster time than Week 5 Day 1.
    • →The conditioning built across 7 weeks should show a clear improvement from the baseline.
    • →Log: total time, compare to Week 5 baseline.
  • Tue
    EB-01
    The Century
    Bodyweight only
    10 minutes max
    Day focus+
    • •Workout:EB-01 - The Century
    • •Format:For Time
    • •Time:10 minutes max
    • •100 reps:Burpee
    • →EB-01 The Century - 100 burpees for time.
    • →Third burpee century attempt.
    • →Compare to Weeks 1 and 3.
    • →The improvement across three attempts should be significant.
    • →Push for a new personal best.
    • →Log: total time, three-attempt comparison.
  • 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
    • →FT-06 Double Century - 50 swings + 50 burpees + 50 swings + 50 burpees for time at Men 24kg / Women 16kg.
    • →Compare total time to Week 3 Day 4.
    • →The improvement across 4 weeks should be visible.
    • →Log: total time, compare to Week 3.
  • Fri
    SF-F1
    Snatch Finisher
    1 kettlebell - Men 20kg / Women 12kg
    5 minutes
    Day focus+
    • •Workout:SF-F1 - Snatch Finisher
    • •Format:AMRAP
    • •Time:5 minutes
    • •5+5 reps:KB Snatch (each side)
    • •5 reps:Burpee
    • →Double finisher day - 15 min of maximum intensity.
    • →Session 1: SF-F1 Snatch Finisher - 5 min AMRAP, 5 snatches each side + 5 burpees at Men 20kg / Women 12kg.
    • →Session 2 (no rest): SF-F4 Clean and Jerk Finisher - 10 min EMOM, 4 clean and jerk each side + 5 burpees at Men 24kg / Women 16kg.
    • →The clean and jerk is more efficient than clean and press under fatigue - the leg drive reduces shoulder demand.
    • →Log: SF-F1 rounds, SF-F4 minutes with full jerk technique.
  • Sat
    REC-06
    LOWER BODY DEEP RELEASE
    Mat
    10 minutes
    Day focus+
    • •Workout:REC-06 - LOWER BODY DEEP RELEASE
    • •Time:10 minutes
    • •1 minute:Standing quad stretch left
    • •1 minute:Standing quad stretch right
    • •1 minute:Standing calf stretch against wall left
    • •1 minute:Standing calf stretch against wall right
    • •1 minute:Seated hamstring stretch
    • •1 minute:Pigeon pose left
    • •1 minute:Pigeon pose right
    • •1 minute:Standing cross-leg toe touch left
    • •1 minute:Standing cross-leg toe touch right
    • •1 minute:Legs up the wall
    • →REC-06 Lower Body Deep Release (25 min).
    • →Mandatory after the second peak week.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 8 - Final Benchmark Week

4 sessions
Focus for the week+

The final week of the plan. Five 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 the complete story of 8 weeks of dedicated advanced fat loss training.

  • Mon
    EB-01
    The Century
    Bodyweight only
    10 minutes max
    Day focus+
    • •Workout:EB-01 - The Century
    • •Format:For Time
    • •Time:10 minutes max
    • •100 reps:Burpee
    • →FINAL TEST.
    • →EB-01 The Century - 100 burpees for time.
    • →Final burpee century.
    • →Compare to Weeks 1, 3 and 7.
    • →Push for the fastest time in the plan.
    • →Full standard on every rep throughout.
    • →Log: total time, full plan comparison - Weeks 1, 3, 7, 8.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Active recovery.
    • →Prepare for the signature workout tomorrow.
  • Wed
    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
    • →FINAL TEST.
    • →CO-A9 The KettleBurpee ⭐ - Full 10 rounds at Men 20kg each / Women 12kg each.
    • →Final attempt at the in-gym signature workout.
    • →Give everything across all 10 rounds.
    • →Compare to Weeks 5 and 7.
    • →The improvement across three attempts tells the story of the KB conditioning built through the plan.
    • →Log: total time, three-attempt comparison.
  • Thu
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Fri
    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
    • →FT-10 The Anvil - 150 swings and 150 burpees, descending ladder, for time at Men 24kg / Women 16kg.
    • →The ultimate conditioning benchmark. 300 total reps.
    • →The hardest For Time challenge in the app.
    • →Break the first two rungs into sets of 25 mentally.
    • →Sprint the final rung of 10.
    • →This is the final session of the plan - give everything.
    • →Log: total time, whether swing and burpee standard held throughout all 300 reps.
  • Sat
    REC-08
    THE FULL RESET
    Foam roller and mat
    13 minutes
    Day focus+
    • •Workout:REC-08 - THE FULL RESET
    • •Time:13 minutes
    • •1 minute:Box breathing
    • •1 minute:Foam roller quads both legs
    • •1 minute:Foam roller hamstrings both legs
    • •1 minute:Foam roller glutes both sides
    • •1 minute:Foam roller upper back
    • •1 minute:Foam roller lats both sides
    • •1 minute:Hip 90/90 left
    • •1 minute:Hip 90/90 right
    • •1 minute:Low lunge with twist left
    • •1 minute:Low lunge with twist right
    • •1 minute:Thoracic extension over roller
    • •1 minute:Legs up the wall
    • •1 minute:Final stillness - eyes closed - breathe naturally
    • →REC-08 The Full Reset (30 min).
    • →Mandatory.
    • →The plan is complete - end it properly.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Benchmark Performance Levels

EB-01 The Century - Final Benchmark (Week 8)+
  • →Completing 100 burpees: Good
  • →Under 12 minutes: Solid
  • →Under 10 minutes: Strong
  • →Under 8 minutes: Advanced
  • →Under 6 minutes: Highly advanced
  • →Under 5 minutes: Competitive level
CO-A9 The KettleBurpee - Final Benchmark (Week 8)+
  • →Completing all 10 rounds: Good
  • →Under 30 minutes: Solid
  • →Under 24 minutes: Strong
  • →Under 20 minutes: Advanced
  • →Under 16 minutes: Highly advanced
  • →Under 12 minutes: Competitive level
EB-04 The 200+
  • →Completing 200 burpees: Good
  • →Under 30 minutes: Solid
  • →Under 25 minutes: Strong
  • →Under 20 minutes: Advanced
  • →Under 16 minutes: Highly advanced
FT-10 The Anvil - Final Benchmark+
  • →Completing all 300 reps: Good
  • →Under 35 minutes: Solid
  • →Under 28 minutes: Strong
  • →Under 22 minutes: Advanced
  • →Under 18 minutes: Competitive level