Plans
Advanced · 6 days/week · 12 weeks

The Signature Plan

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

Goal
  • →The most complete KETTLEBURPEES training plan.
  • →Combines KB strength, burpee conditioning, running, recovery and For Time benchmarks in one comprehensive programme.
  • →Built around the founder's personal training format.
  • →The goal is to complete CO-A9 The KettleBurpee in sub 16 minutes, run sub 22 minutes for 5K after 100 burpees, and approach the StrongFirst Simple standard on EKB-06.
Who it is for+
  • →Anyone who has completed Plan-03 or Plan-05.
  • →Serious athletes who want the complete KETTLEBURPEES experience.
  • →Athletes who want to train at the highest level the app offers.
  • →Anyone who wants to train like the founder.
Equipment & weight progression+

→ 2 kettlebells - Men 20kg to 48kg / Women 12kg to 32kg - multiple weights needed across the plan. Single bells from 16kg to 32kg for men, 10kg to 24kg for women.

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

How this plan works+

This plan is the culmination of everything in the KETTLEBURPEES library. It is 12 weeks, 6 days per week, and it uses workouts from every section of the app in a deliberate and progressive sequence. The plan operates across six training focuses that rotate across the 6 days each week: Day 1 - Signature KB day. The in-gym signature workout CO-A9 The KettleBurpee or advanced KB complex work. This is the primary training focus of the plan. Day 2 - Signature running day. BR-02 The KettleBurpee Runner or advanced running format. The outdoor signature workout. This day defines the plan alongside Day 1. Day 3 - Strength day. Turkish get ups, press ladders, Simple and Sinister, renegade row complex. Building structural strength that underpins every other session. Day 4 - Conditioning day. For Time challenges, AMRAP sessions, Elite Burpee sessions. Building the cardiovascular and muscular endurance base. Day 5 - Elite KB day. Snatch test, long cycle test, swing standard, the full chain. Testing and building elite KB specific qualities. Day 6 - Finisher day. Starters and finishers combined in short sharp high intensity sessions. The sixth day is deliberately shorter than the other five - it extends the weekly training stimulus without demanding a full session. The plan has three peak weeks - Week 4, Week 8 and Week 12. Partial deloads occur in Weeks 5 and 9. The benchmark sessions in Weeks 4, 8 and 12 provide a complete picture of improvement across the full 12 weeks. Six days per week at this level is a serious commitment. Recovery is not optional - it is part of the training. The single rest day each week must be a genuine rest day, not a light training day. The recovery sessions integrated throughout the plan are essential for maintaining performance across 6 days per week for 12 weeks.

Week 1 - Establish All Baselines

7 sessions
Focus for the week+

Week 1 is entirely about establishing baselines. Every primary benchmark in the plan is tested this week. These numbers are the starting point - they define the improvement arc across 12 weeks. Do not try to set personal bests - log honest baselines.

  • 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
    • →BASELINE.
    • →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.
    • →Baseline attempt at the in-gym signature.
    • →Not maximum effort - honest controlled effort.
    • →Log: total time.
    • →This is the official CO-A9 baseline.
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →BASELINE.
    • →BR-02 The KettleBurpee Runner ⭐ - 100 burpees, 3 to 4 min active rest, 5K run for time.
    • →Baseline at the outdoor signature.
    • →Full standard on all 100 burpees.
    • →Walk immediately - do not sit.
    • →Genuine controlled effort on the 5K.
    • →Log: 100 burpee time, 5K time.
    • →Official BR-02 baseline.
  • 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
    • →EKB-02 The Snatch Test - 100 KB snatches in 10 min at Men 24kg / Women 16kg.
    • →Snatch test baseline.
    • →Find a sustainable rhythm - 10 reps per hand then switch.
    • →Log: total reps, pacing strategy.
  • 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 then SF-F2 Swing and Burn.
    • →Main: CO-A4 - 20 min EMOM, 8 double swings + 5 burpees at Men 24kg each / Women 16kg each.
    • →Finisher: SF-F2 - 8 min EMOM, 15 swings + 5 burpees at Men 24kg / Women 16kg.
    • →Pace the main session consistently to have something left for the finisher.
    • →Log: CO-A4 rest per minute, SF-F2 minutes completed.
  • Fri
    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.
    • →Burpee century baseline.
    • →Full standard on every rep.
    • →Break into sets of 20 mentally.
    • →Log: total time.
    • →Official EB-01 baseline.
  • Sat
    SF-F3
    Burpee Flush
    Bodyweight only
    5 minutes
    Day focus+
    • •Workout:SF-F3 - Burpee Flush
    • •Format:AMRAP
    • •Time:5 minutes
    • •10 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min at Men 16kg / Women 10kg).
    • →Finisher: SF-F3 - 5 min AMRAP burpees.
    • →Short sharp day 6 (~20 min total).
    • →Day 6 sessions extend the weekly stimulus without demanding full effort.
    • →Log: SF-F3 rounds completed.
  • Sun
    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 6 baseline sessions.
    • →Non negotiable.
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Week 2 - Build the Foundation

7 sessions
Focus for the week+

Week 2 builds on the baselines from Week 1. Every session increases slightly in intensity or complexity. The plan settles into its six day rhythm this week.

  • 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).
    • →Main: CO-A1 Snatch and Surge - 20 min EMOM, 5 snatches each side + 5 burpees at Men 24kg / Women 16kg.
    • →The snatch builds explosive hip power and shoulder stability that underpins every other session.
    • →Target 10 sec rest per minute minimum.
    • →Log: rest per minute, any wrist crashes.
  • Tue
    SF-S3
    The 100 Burpee Starter
    Bodyweight only
    10 minutes
    Day focus+
    • •Workout:SF-S3 - The 100 Burpee Starter
    • •Format:For Time
    • •Time:10 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • →SF-S3 The 100 Burpee Starter (100 burpees within 10 min) then easy 5K at conversational pace - not for time.
    • →Active recovery run on pre-fatigued legs.
    • →The body is building the specific adaptation to running after burpees - this easy version develops that without time pressure.
    • →Log: 100 burpee time, whether conversational pace was maintained.
  • Wed
    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)
    • →EKB-06 Simple and Sinister - 100 one handed swings alternating then 10 TGUs at Men 32kg / Women 24kg.
    • →Strength and mobility.
    • →The StrongFirst Simple target (Part 1 sub 5 min, Part 2 sub 10 min) is the long term goal.
    • →Log: Part 1 time, Part 2 time.
  • 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.
    • →Take the full 2 min rest.
    • →Log: total time.
  • 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
    • →FT-03 21-15-9 Inferno - 21-15-9 KB swings and burpees for time at Men 24kg / Women 16kg.
    • →Short sharp For Time.
    • →Sprint the final 9 round.
    • →Log: total time, how the 9 round felt.
  • Sat
    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
    • →SF-S2 Swing Primer (10 min EMOM at Men 20kg / Women 12kg) then SF-F1 Snatch Finisher (5 min AMRAP, 5 snatches each side + 5 burpees at Men 20kg / Women 12kg).
    • →Short sharp day 6 (~18 min).
    • →Log: SF-F1 rounds completed.
  • Sun
    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).
    • →Non negotiable.
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Week 3 - Introduce Running and KB Combination

7 sessions
Focus for the week+

Week 3 introduces the combined running and KB formats - Burpee Mile and Helen KB Edition. The long cycle clean and jerk and Turkish get up test are added. The plan builds toward the first peak week in Week 4.

  • Mon
    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
    • →Pair with SF-S5 KB Snatch Primer (12 min).
    • →Main: CO-A2 Long Cycle Burst - 20 min EMOM, 5 clean and jerk each side + 4 burpees at Men 24kg / Women 16kg.
    • →The jerk uses leg drive not shoulder strength - dip, drive, punch.
    • →Leg power from long cycle transfers directly to running economy.
    • →Log: rest per minute, whether jerk technique held.
  • Tue
    BR-04
    Burpee Mile
    Bodyweight only
    20 to 30 minutes
    Day focus+
    • •Workout:BR-04 - Burpee Mile
    • •Format:For Time - 4 rounds interleaved
    • •Time:20 to 30 minutes
    • •25 reps:Burpee
    • •400m:Run
    • →BR-04 Burpee Mile - 25 burpees then 400m, repeat 4 times.
    • →Interleaved format.
    • →The legs never fully recover.
    • →No rest at transitions.
    • →Push the 400m pace every round.
    • →Log: total time, whether pace held across all 4 rounds.
  • Wed
    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)
    • →EKB-03 The Turkish Get Up Test - 10 min EMOM, 1 TGU each side alternating at Men 32kg / Women 24kg.
    • →Eyes on the bell at every transition without exception.
    • →Never rush.
    • →Log: whether technique was maintained, whether the bell stayed locked.
  • 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
    • →CO-A3 Thruster Drop then SF-F1 Snatch Finisher.
    • →Main: CO-A3 - 20 min EMOM, 6 double thrusters + 5 burpees at Men 20kg each / Women 12kg each.
    • →Finisher: SF-F1 at Men 20kg / Women 12kg.
    • →The thruster works virtually every muscle.
    • →The snatch finisher tests shoulder stability when fatigued from pressing.
    • →Log: CO-A3 rest per minute, SF-F1 rounds.
  • Fri
    FT-04
    Helen - KB Edition
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:FT-04 - Helen - KB Edition
    • •Format:For Time - 3 rounds
    • •Time:20 minutes
    • •400m:Run
    • •21 reps:KB Two Handed Swing
    • •12 reps:Burpee
    • →FT-04 Helen KB Edition - 3 rounds for time, 400m run + 21 swings + 12 burpees at Men 24kg / Women 16kg.
    • →Running and KB combined For Time.
    • →The run pace determines the total time.
    • →Push the 400m every round.
    • →No rest at transitions.
    • →Log: total time.
  • Sat
    SF-F4
    Clean And Jerk Finisher
    1 kettlebell - Men 24kg / Women 16kg
    10 minutes
    Day focus+
    • •Workout:SF-F4 - Clean And Jerk Finisher
    • •Format:EMOM
    • •Time:10 minutes
    • •4+4 reps:KB Clean and Jerk (each side)
    • •5 reps:Burpee
    • →SF-S4 Clean and Press Primer (10 min EMOM at Men 20kg / Women 12kg) then SF-F4 Clean and Jerk Finisher (10 min EMOM, 4 c&j each side + 5 burpees at Men 24kg / Women 16kg).
    • →Press to warm up, jerk to finish (~22 min total).
    • →Log: SF-F4 minutes with full jerk technique.
  • Sun
    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).
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Week 4 - First Peak Week

7 sessions
Focus for the week+

The first peak week. All six days are at maximum intensity. Both signature workouts are tested - CO-A9 on Day 1 and BR-02 on Day 2. The snatch test is retested. This is the hardest week of the plan so far - the recovery sessions are more important than ever.

  • 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
    • →FIRST RETEST.
    • →Pair with SF-S5 KB Snatch Primer (12 min).
    • →Main: CO-A9 The KettleBurpee ⭐ - Full 10 rounds at Men 20kg each / Women 12kg each.
    • →Compare to Week 1 Day 1.
    • →Three weeks of specific training should show clear improvement.
    • →Log: total time, compare to Week 1.
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →FIRST RETEST.
    • →BR-02 The KettleBurpee Runner ⭐ - 100 burpees, 3 to 4 min active rest, 5K run for time.
    • →Push for a faster 5K.
    • →Start conservatively - the wall hits between km 2 and 3.
    • →Log: 5K time, compare to Week 1.
  • 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
    • →RETEST.
    • →EKB-02 The Snatch Test - 100 snatches in 10 min at Men 24kg / Women 16kg.
    • →Better pacing, more reps, or same reps with less fatigue all represent progress.
    • →Log: total reps, compare to Week 1.
  • Thu
    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 then SF-F4 Clean and Jerk Finisher.
    • →Main: CO-A10 - 30 min AMRAP, all major advanced movements at Men 32kg / Women 20kg.
    • →Finisher: SF-F4 - 10 min EMOM at Men 24kg / Women 16kg.
    • →Endurance double session.
    • →Log: CO-A10 rounds, SF-F4 minutes.
  • Fri
    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. 200 total reps.
    • →The second set of 50 swings is where this is won or lost.
    • →Log: total time.
  • Sat
    SF-F2
    Swing And Burn Finisher
    1 kettlebell - Men 24kg / Women 16kg
    8 minutes
    Day focus+
    • •Workout:SF-F2 - Swing And Burn Finisher
    • •Format:EMOM
    • •Time:8 minutes
    • •15 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min) then SF-F2 - 8 min EMOM, 15 swings + 5 burpees at Men 24kg / Women 16kg.
    • →Short sharp day 6 after a heavy week (~22 min total).
    • →Log: SF-F2 minutes completed.
  • Sun
    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.
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Week 5 - Strength Focus and Partial Deload

7 sessions
Focus for the week+

Week 5 is a partial deload from the peak of Week 4. The conditioning intensity reduces slightly, the strength focus increases. Press ladders, Simple and Sinister and renegade row complex appear this week. The body consolidates the adaptations from Week 4 before the second build toward Week 8.

  • Mon
    EKB-05
    The Press Ladder
    2 kettlebells - Men 16kg + 24kg / Women 8kg + 12kg starting pairing
    30 minutes
    Day focus+
    • •Workout:EKB-05 - The Press Ladder
    • •Format:Ladder - ascending then descending, both arms
    • •Time:30 minutes
    • •1-2-3-4-5:KB Press - lighter bell, right hand (ladder 1 ascending)
    • •5-4-3-2-1:KB Press - heavier bell, right hand (ladder 1 descending)
    • •1-2-3-4-5:KB Press - lighter bell, right hand (ladder 2 ascending)
    • •5-4-3-2-1:KB Press - heavier bell, right hand (ladder 2 descending)
    • •1-2-3-4-5:KB Press - lighter bell, right hand (ladder 3 ascending)
    • •5-4-3-2-1:KB Press - heavier bell, right hand (ladder 3 descending)
    • •1-2-3-4-5:KB Press - lighter bell, left hand (ladder 1 ascending)
    • •5-4-3-2-1:KB Press - heavier bell, left hand (ladder 1 descending)
    • •1-2-3-4-5:KB Press - lighter bell, left hand (ladder 2 ascending)
    • •5-4-3-2-1:KB Press - heavier bell, left hand (ladder 2 descending)
    • •1-2-3-4-5:KB Press - lighter bell, left hand (ladder 3 ascending)
    • •5-4-3-2-1:KB Press - heavier bell, left hand (ladder 3 descending)
    • →EKB-05 The Press Ladder - full ascending and descending press ladder, both arms, Men 16kg and 24kg / Women 8kg and 12kg.
    • →Pure strength day - no conditioning component.
    • →The ascending ladder warms the pattern, the heavier descending ladder builds strength at a weight too heavy from cold.
    • →Take the rest between rungs seriously.
    • →Log: whether all rungs completed, whether the top bell felt genuinely challenging.
  • Tue
    BR-05
    Burpee 5K Intervals
    Bodyweight only
    40 to 50 minutes
    Day focus+
    • •Workout:BR-05 - Burpee 5K Intervals
    • •Format:For Time - 5 rounds interleaved
    • •Time:40 to 50 minutes
    • •20 reps:Burpee
    • •1K:Run at target race pace
    • →BR-05 Burpee 5K Intervals - 5 rounds, 20 burpees then 1K at race pace, no rest between rounds.
    • →The deload does NOT apply to running this week - hold race pace on every kilometre regardless of how the burpees felt.
    • →Log: total time, whether race pace held every km.
  • Wed
    EKB-07
    The Renegade Row Complex
    2 kettlebells - Men 20kg each / Women 12kg each
    20 minutes
    Day focus+
    • •Workout:EKB-07 - The Renegade Row Complex
    • •Format:EMOM
    • •Time:20 minutes
    • •4+4 reps:KB Renegade Row (4 right then 4 left)
    • •4 reps:Push Up on KB Handles
    • →EKB-07 The Renegade Row Complex - 20 min EMOM, 4 renegade rows each side + 4 push ups at Men 20kg each / Women 12kg each.
    • →Zero hip rotation - hips must stay completely square.
    • →Wider feet means more stability.
    • →Log: whether hips stayed square, rest per minute.
  • Thu
    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
    • →CO-A5 Snatch Complex Burst then SF-F1 Snatch Finisher.
    • →Main: CO-A5 - 20 min EMOM, 4 snatches each side + 6 burpees at Men 28kg / Women 20kg.
    • →Finisher: SF-F1 at Men 20kg / Women 12kg.
    • →Heavy main then lighter finisher allows quality snatch work at two loads.
    • →Log: CO-A5 rest per minute, SF-F1 rounds.
  • Fri
    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).
    • →Every set is maximum effort.
    • →Calculate average time per 10.
    • →Log: average time per 10 across all 20 rounds.
  • Sat
    SF-F3
    Burpee Flush
    Bodyweight only
    5 minutes
    Day focus+
    • •Workout:SF-F3 - Burpee Flush
    • •Format:AMRAP
    • •Time:5 minutes
    • •10 reps:Burpee
    • →SF-S1 KB Activation (10 min light weight) then SF-F3 - 5 min AMRAP burpees.
    • →Shortest day 6 of the plan (~18 min).
    • →The deload week day 6 should feel genuinely easier.
    • →Log: SF-F3 rounds.
  • Sun
    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).
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Week 6 - Running Focus

7 sessions
Focus for the week+

Week 6 shifts the primary focus to running performance. The 10K format appears for the first time in this plan. KB sessions support the running without depleting the energy needed for the long run 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).
    • →Main: CO-A1 Snatch and Surge - 20 min EMOM at Men 24kg / Women 16kg.
    • →KB conditioning support day.
    • →Compare rest per minute to Weeks 1 and 2.
    • →Log: rest per minute, three week comparison.
  • Tue
    BR-03
    The KettleBurpee Runner - Advanced
    Bodyweight only
    50 to 65 minutes
    Day focus+
    • •Workout:BR-03 - The KettleBurpee Runner - Advanced
    • •Format:For Time - 100 burpees then 10K run
    • •Time:50 to 65 minutes
    • •100 reps:Burpee
    • •3 min:Active rest - brisk walk
    • •10K:Run
    • →BR-03 The KettleBurpee Runner Advanced - 100 burpees, 3 min active rest, 10K run for time.
    • →First 10K attempt in this plan.
    • →Do not race - complete it.
    • →Pace the burpees consistently.
    • →Start the 10K conservatively.
    • →Log: 100 burpee time, 10K time.
    • →Official 10K baseline.
  • Wed
    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)
    • →EKB-06 Simple and Sinister - 100 one handed swings then 10 TGUs at Men 32kg / Women 24kg.
    • →Strength and mobility support between the two running sessions.
    • →Compare Part 1 and Part 2 to Week 2 Day 3.
    • →Log: Part 1 time, Part 2 time, compare to Week 2.
  • 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 then SF-F2 Swing and Burn.
    • →Main: CO-A8 - 5 rounds at Men 20kg each / Women 12kg each.
    • →Finisher: SF-F2 at Men 24kg / Women 16kg.
    • →Compare Death Complex time to Weeks 2 and 4.
    • →Log: CO-A8 total time, three week comparison.
  • Fri
    FT-05
    The KettleBurpee Sprint
    2 kettlebells - Men 20kg each / Women 12kg each
    25 minutes
    Day focus+
    • •Workout:FT-05 - The KettleBurpee Sprint
    • •Format:For Time - 5 rounds
    • •Time:25 minutes
    • •10 reps:Double KB Swing
    • •10 reps:Burpee
    • •10 reps:Double KB Clean
    • •10 reps:Burpee
    • →FT-05 The KettleBurpee Sprint - 5 rounds for time, 10 double swings + 10 burpees + 10 double cleans + 10 burpees at Men 20kg each / Women 12kg each.
    • →Double KB and burpee For Time.
    • →No rest between movements within each round.
    • →Both bells in sync on every double.
    • →Log: total time.
  • Sat
    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
    • →SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg) then SF-F5 The Last 10 - 50 swings then 50 burpees for time at Men 24kg / Women 16kg.
    • →Short sharp day 6 (~25 min total).
    • →Log: SF-F5 total time.
  • Sun
    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).
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Week 7 - Combination Week

7 sessions
Focus for the week+

Week 7 combines the highest volume and most complex sessions across all six training focuses simultaneously. This is the final build week before the second peak in Week 8. Every session has a direct preparation purpose for the benchmark tests in Week 8.

  • 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
    • →SECOND RETEST.
    • →Pair with SF-S5 KB Snatch Primer (12 min).
    • →Main: CO-A9 The KettleBurpee ⭐ - Full 10 rounds at Men 20kg each / Women 12kg each.
    • →Compare to Weeks 1 and 4.
    • →Push for faster than Week 4.
    • →Log: total time, three attempt comparison (Weeks 1, 4, 7).
  • Tue
    BR-05
    Burpee 5K Intervals
    Bodyweight only
    40 to 50 minutes
    Day focus+
    • •Workout:BR-05 - Burpee 5K Intervals
    • •Format:For Time - 5 rounds interleaved
    • •Time:40 to 50 minutes
    • •20 reps:Burpee
    • •1K:Run at target race pace
    • →BR-05 Burpee 5K Intervals - 5 rounds, 20 burpees then 1K at race pace, no rest.
    • →Final race pace interval session before the benchmark.
    • →Last opportunity to specifically train race pace under burpee fatigue before the benchmark 5K in Week 8.
    • →Log: total time, whether race pace held every km.
  • Wed
    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)
    • →EKB-08 The Full Chain - 5 rounds, 5 deadlifts + 5 cleans each side + 5 front rack squats each side + 5 press each side + 5 snatches each side, 2 min rest at Men 24kg / Women 16kg.
    • →Technical mastery day.
    • →Every major KB movement in sequence.
    • →Quality over speed.
    • →If any movement is technically compromised - stop, reset, continue.
    • →Log: total time, which movement felt weakest under fatigue.
  • Thu
    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 then SF-F4 Clean and Jerk Finisher.
    • →Main: FT-08 - 5 rounds for time, 10 snatches each side + 15 burpees at Men 24kg / Women 16kg.
    • →Finisher: SF-F4 - 10 min EMOM at Men 24kg / Women 16kg.
    • →Pace the snatches - grip failure ends the main.
    • →The jerk is more efficient than press under grip fatigue.
    • →Log: FT-08 total time, SF-F4 minutes.
  • Fri
    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.
    • →Target minute 15 or beyond.
    • →Complete reps efficiently from minute 1.
    • →Your score is the last minute completed successfully.
    • →Log: minute reached, compare to any previous attempts.
  • Sat
    SF-F3
    Burpee Flush
    Bodyweight only
    5 minutes
    Day focus+
    • •Workout:SF-F3 - Burpee Flush
    • •Format:AMRAP
    • •Time:5 minutes
    • •10 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min) then SF-F3 - 5 min AMRAP burpees.
    • →Short sharp day 6 (~20 min).
    • →Log: SF-F3 rounds, compare to Week 1 Day 6.
  • Sun
    REC-05
    BREATHWORK AND FULL BODY STRETCH
    Mat
    10 minutes
    Day focus+
    • •Workout:REC-05 - BREATHWORK AND FULL BODY STRETCH
    • •Time:10 minutes
    • •1 minute:Box breathing
    • •1 minute:Supine knee to chest left
    • •1 minute:Supine knee to chest right
    • •1 minute:Supine spinal twist left
    • •1 minute:Supine spinal twist right
    • •1 minute:Figure four left
    • •1 minute:Figure four right
    • •1 minute:Seated forward fold
    • •1 minute:Seated butterfly
    • •1 minute:Legs up the wall
    • →REC-05 Breathwork and Full Body Stretch.
    • →The breathwork session before the second peak week.
    • →Box breathing shifts the nervous system into recovery state - promoting the deep rest needed for maximum performance in Week 8.
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Week 8 - Second Peak Week

7 sessions
Focus for the week+

The second peak week. Both signature workouts are retested again. The snatch test returns. The Anvil tests total conditioning. This is one of the three benchmark weeks - everything from Weeks 1 through 7 is tested here.

  • 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
    • →SECOND FULL BENCHMARK.
    • →Pair with SF-S5 KB Snatch Primer (12 min).
    • →Main: CO-A9 The KettleBurpee ⭐ - Full 10 rounds at Men 20kg each / Women 12kg each.
    • →Push for sub 16 min - the target for the plan.
    • →Sub 20 is strong.
    • →Give everything across all 10 rounds.
    • →Log: total time, full comparison (Weeks 1, 4, 7, 8).
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →SECOND FULL BENCHMARK.
    • →BR-02 The KettleBurpee Runner ⭐ - 100 burpees, 3 to 4 min active rest, 5K run for time.
    • →Push for a new personal best 5K after 100 burpees.
    • →The improvement from Week 1 to Week 8 represents 8 weeks of specific KB runner training.
    • →Log: 5K time, full comparison (Weeks 1, 4, 8).
  • 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 FULL BENCHMARK.
    • →EKB-02 The Snatch Test - 100 snatches in 10 min at Men 24kg / Women 16kg.
    • →Compare to Weeks 1 and 4.
    • →Push for faster completion or more reps.
    • →Log: total reps and time, full comparison (Weeks 1, 4, 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
    • →FT-10 The Anvil - 150 swings and 150 burpees, descending ladder, for time at Men 24kg / Women 16kg. 300 total reps.
    • →The ultimate conditioning benchmark.
    • →Break the first two rungs into sets of 25.
    • →Sprint the final rung of 10.
    • →Log: total time.
  • Fri
    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.
    • →Compare to Week 1 Day 5.
    • →Push for a new personal best.
    • →Log: total time, compare to Week 1.
  • Sat
    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
    • →SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg) then SF-F1 Snatch Finisher (5 min AMRAP at Men 20kg / Women 12kg).
    • →Short sharp day 6 after the second peak week.
    • →Log: SF-F1 rounds.
  • Sun
    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 second peak week.
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Week 9 - Second Deload

7 sessions
Focus for the week+

Week 9 is the second planned deload. After 8 weeks of progressively demanding training the body needs a structured recovery week before the final 3 week push toward the Week 12 benchmark. Sessions are shorter, weights are lighter, intensity is reduced. Do not try to push harder than the plan prescribes - the deload is as important as the peak weeks.

  • 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
    • →CO-I5 Swing Burpee EMOM - 20 min EMOM, 10 swings + 5 burpees at Men 24kg / Women 16kg.
    • →Active deload.
    • →Competition weight but no maximum effort.
    • →Target consistent comfortable pace - not maximum rest time.
    • →The body is recovering - let it.
    • →Log: rest per minute.
  • Tue
    SF-S3
    The 100 Burpee Starter
    Bodyweight only
    10 minutes
    Day focus+
    • •Workout:SF-S3 - The 100 Burpee Starter
    • •Format:For Time
    • •Time:10 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • →SF-S3 The 100 Burpee Starter (100 burpees within 10 min) then easy 5K at conversational pace - not for time.
    • →The deload applies to running this week too - conversational pace throughout.
    • →Log: 100 burpee time, whether conversational pace was maintained.
  • Wed
    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)
    • →EKB-06 Simple and Sinister - lighter than prescribed at Men 24kg / Women 16kg.
    • →The deload weight is intentionally lower.
    • →Quality of movement over load this week.
    • →Log: Part 1 time, Part 2 time at deload weight.
  • Thu
    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
    • →CO-I9 The Combination - 5 rounds, 10 swings + 5 cleans each side + 5 press each side + 10 burpees, 90 sec rest at Men 20kg / Women 12kg.
    • →Deload session.
    • →Lighter weight, full rest.
    • →Movement quality focus throughout.
    • →Log: total time, how the deload weight felt compared to normal training weight.
  • 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
    • →CO-I5 Swing Burpee EMOM - 20 min EMOM at Men 24kg / Women 16kg.
    • →Second deload conditioning session.
    • →Same format as Day 1 - consistent comfortable pace.
    • →Log: rest per minute, compare to Day 1 this week.
  • Sat
    SF-F3
    Burpee Flush
    Bodyweight only
    5 minutes
    Day focus+
    • •Workout:SF-F3 - Burpee Flush
    • •Format:AMRAP
    • •Time:5 minutes
    • •10 reps:Burpee
    • →SF-S1 KB Activation (10 min light) then SF-F3 - 5 min AMRAP burpees.
    • →Shortest day 6 of the plan (~18 min).
    • →Log: SF-F3 rounds.
  • Sun
    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).
    • →The deload week ends with the complete reset.
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Week 10 - Rebuild

7 sessions
Focus for the week+

Week 10 is the first rebuild week after the deload. The intensity returns to near peak level. Sessions are demanding but the body is fresh from the deload week. This week should feel powerful - use that energy.

  • Mon
    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
    • →Pair with SF-S5 KB Snatch Primer (12 min).
    • →Main: CO-A4 Heavy and Hard - 20 min EMOM, 8 double swings + 5 burpees at Men 24kg each / Women 16kg each.
    • →Maximum posterior chain loading after the deload.
    • →The body should feel strong - the double 24kg swings should feel more powerful than before the deload.
    • →Log: rest per minute, compare to Week 1 Day 4.
  • Tue
    BR-04
    Burpee Mile
    Bodyweight only
    20 to 30 minutes
    Day focus+
    • •Workout:BR-04 - Burpee Mile
    • •Format:For Time - 4 rounds interleaved
    • •Time:20 to 30 minutes
    • •25 reps:Burpee
    • •400m:Run
    • →BR-04 Burpee Mile - 25 burpees then 400m, repeat 4 times.
    • →Push the 400m pace every round after the deload.
    • →Log: total time, compare to Week 3 Day 2.
  • Wed
    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)
    • →EKB-03 The Turkish Get Up Test - 10 min EMOM, 1 TGU each side at Men 32kg / Women 24kg.
    • →Strength and stability rebuild.
    • →Eyes on the bell throughout.
    • →Never rush.
    • →Log: whether technique held throughout.
  • 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 then SF-F1 Snatch Finisher.
    • →Main: CO-A8 - 5 rounds at Men 20kg each / Women 12kg each.
    • →Finisher: SF-F1 at Men 20kg / Women 12kg.
    • →Compare Death Complex time to Weeks 2, 4 and 6.
    • →Log: CO-A8 total time, SF-F1 rounds.
  • Fri
    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 + 10 sec rest.
    • →Maximum cardiovascular intensity in 4 minutes.
    • →Every interval max effort.
    • →Log: total reps, compare to Week 2 Day 2.
  • Sat
    SF-F2
    Swing And Burn Finisher
    1 kettlebell - Men 24kg / Women 16kg
    8 minutes
    Day focus+
    • •Workout:SF-F2 - Swing And Burn Finisher
    • •Format:EMOM
    • •Time:8 minutes
    • •15 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min) then SF-F2 - 8 min EMOM, 15 swings + 5 burpees at Men 24kg / Women 16kg.
    • →Snatch activation then swing conditioning finisher (~22 min).
    • →Log: SF-F2 minutes.
  • Sun
    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).
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Week 11 - Final Build

7 sessions
Focus for the week+

Week 11 is the final build week before the ultimate benchmark week. Every session this week directly prepares for a specific benchmark test in Week 12. This is the last opportunity to improve before the final measurements are taken.

  • 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
    • →THIRD RETEST.
    • →Pair with SF-S5 KB Snatch Primer (12 min).
    • →Main: CO-A9 The KettleBurpee ⭐ - Full 10 rounds at Men 20kg each / Women 12kg each.
    • →Final preparation before Week 12.
    • →Push for sub 16 min.
    • →The body has had the deload and two rebuild weeks - this should be the strongest attempt yet.
    • →Log: total time, full comparison (Weeks 1, 4, 7, 8, 11).
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →THIRD RETEST.
    • →BR-02 The KettleBurpee Runner ⭐ - 100 burpees, 3 to 4 min active rest, 5K for time.
    • →Final preparation before Week 12.
    • →Push for the fastest 5K time in the plan.
    • →Start conservatively, finish strong.
    • →Log: 5K time, full comparison (Weeks 1, 4, 8, 11).
  • 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
    • →EKB-02 The Snatch Test - 100 snatches in 10 min at Men 24kg / Women 16kg.
    • →Final snatch test before Week 12.
    • →Compare to Weeks 1, 4 and 8.
    • →Push for faster completion or more reps.
    • →Log: total reps and time, full comparison (Weeks 1, 4, 8, 11).
  • Thu
    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 then SF-F2 Swing and Burn Finisher.
    • →Main: CO-A10 - 30 min AMRAP at Men 32kg / Women 20kg.
    • →Finisher: SF-F2 at Men 24kg / Women 16kg.
    • →Endurance double.
    • →Compare AMRAP rounds to Week 4 Day 4.
    • →Log: CO-A10 rounds (compare to Week 4), SF-F2 minutes.
  • Fri
    FT-02
    Swing And Century
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:FT-02 - Swing And Century
    • •Format:For Time
    • •Time:20 minutes
    • •50 reps:KB Two Handed Swing
    • •100 reps:Burpee
    • →FT-02 Swing and Century - 50 KB swings then 100 burpees for time at Men 24kg / Women 16kg. 150 total reps.
    • →Full effort on the swings - go straight into the burpees.
    • →Break burpees into sets of 25 mentally.
    • →Log: total time.
  • Sat
    SF-F3
    Burpee Flush
    Bodyweight only
    5 minutes
    Day focus+
    • •Workout:SF-F3 - Burpee Flush
    • •Format:AMRAP
    • •Time:5 minutes
    • •10 reps:Burpee
    • →Pair with SF-S5 KB Snatch Primer (12 min) then SF-F3 - 5 min AMRAP burpees.
    • →Short sharp day 6 before benchmark week (~20 min).
    • →Do not deplete energy for Week 12.
    • →Log: SF-F3 rounds.
  • Sun
    REC-05
    BREATHWORK AND FULL BODY STRETCH
    Mat
    10 minutes
    Day focus+
    • •Workout:REC-05 - BREATHWORK AND FULL BODY STRETCH
    • •Time:10 minutes
    • •1 minute:Box breathing
    • •1 minute:Supine knee to chest left
    • •1 minute:Supine knee to chest right
    • •1 minute:Supine spinal twist left
    • •1 minute:Supine spinal twist right
    • •1 minute:Figure four left
    • •1 minute:Figure four right
    • •1 minute:Seated forward fold
    • •1 minute:Seated butterfly
    • •1 minute:Legs up the wall
    • →REC-05 Breathwork and Full Body Stretch.
    • →The breathwork session before the final benchmark week.
    • →Box breathing shifts the nervous system into recovery state - promoting the deep rest and mental clarity needed for maximum performance in Week 12.
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Week 12 - Final Benchmark Week

7 sessions
Focus for the week+

The final week of the plan. Six benchmark sessions across six days. Everything from the past 12 weeks is tested here. Log every score and compare to every previous attempt. This week tells the complete story of 12 weeks of the most complete KETTLEBURPEES training available.

  • 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
    • →FINAL BENCHMARK.
    • →CO-A9 The KettleBurpee ⭐ - Full 10 rounds at Men 20kg each / Women 12kg each - everything you have.
    • →The number that defines the plan.
    • →Sub 16 min is the target.
    • →Sub 20 is strong.
    • →Whatever your time, it represents 12 weeks of the most complete KB training available.
    • →Log: final time, full plan comparison (Weeks 1, 4, 7, 8, 11, 12).
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →FINAL BENCHMARK.
    • →BR-02 The KettleBurpee Runner ⭐ - 100 burpees, 3 to 4 min active rest, 5K run for time.
    • →Give everything across both the burpees and the run.
    • →The improvement from Week 1 to Week 12 represents the complete arc of the most ambitious plan in the app.
    • →Log: final 5K time, full plan comparison (Weeks 1, 4, 8, 11, 12).
  • 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 BENCHMARK.
    • →EKB-02 The Snatch Test - 100 snatches in 10 min at Men 24kg / Women 16kg.
    • →Compare to Weeks 1, 4, 8 and 11.
    • →The improvement across five attempts tells the full story of the snatch conditioning built across the plan.
    • →Log: final reps and time, full comparison.
  • 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
    • →FINAL BENCHMARK.
    • →FT-10 The Anvil - 150 swings and 150 burpees, descending ladder, for time at Men 24kg / Women 16kg. 300 total reps.
    • →The ultimate conditioning benchmark.
    • →Break the first two rungs into sets of 25.
    • →Sprint the final rung of 10.
    • →Everything the body has built across 12 weeks is expressed in this single session.
    • →Log: final time, compare to Week 8.
  • Fri
    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 BENCHMARK.
    • →EB-01 The Century - 100 burpees for time.
    • →Final burpee century.
    • →Compare to Week 1 Day 5 and Week 7 Day 2.
    • →The improvement across three attempts shows the burpee conditioning built throughout the plan.
    • →Log: final time, full comparison (Weeks 1, 7, 12).
  • Sat
    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)
    • →FINAL BENCHMARK.
    • →EKB-06 Simple and Sinister - 100 one handed swings then 10 TGUs at Men 32kg / Women 24kg.
    • →The final session of the plan.
    • →The StrongFirst Simple standard (Part 1 sub 5 min, Part 2 sub 10 min) is the target.
    • →Whatever your times - compare to every previous attempt.
    • →Log: Part 1 time, Part 2 time, full comparison (Weeks 2, 3, 6, 9, 12).
  • Sun
    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. 12 weeks. 6 days per week. 72 sessions.
    • →End it properly.
    • →The body has earned this.
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Benchmark Performance Levels

CO-A9 The KettleBurpee - Final Benchmark+
  • →Completing all 10 rounds: Good
  • →Under 30 minutes: Solid
  • →Under 24 minutes: Strong
  • →Under 20 minutes: Advanced - a major milestone
  • →Under 16 minutes: Highly advanced - the target for this plan
  • →Under 12 minutes: Competitive level
BR-02 The KettleBurpee Runner - Final Benchmark+
  • →Completing the full session: You are fitter than most people
  • →Under 35 minutes for the 5K: Good
  • →Under 30 minutes for the 5K: Solid
  • →Under 25 minutes for the 5K: Strong
  • →Under 22 minutes for the 5K: Well above average
  • →Under 20 minutes for the 5K: Advanced
  • →Under 18 minutes for the 5K: Top tier - the ceiling of what is humanly achievable on this workout. There are levels to this. Wherever you finish, log the time and keep coming back. The gap between where you are and where you want to be closes one rep at a time.
EKB-02 The Snatch Test - Final Benchmark+
  • →Completing 100 reps in 10 minutes: Good
  • →Under 8 minutes: Solid
  • →Under 7 minutes: Strong
  • →Under 6 minutes: Advanced
  • →Under 5 minutes: StrongFirst SFG certification standard - genuinely elite
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
EKB-06 Simple and Sinister - Final Benchmark+
  • →Completing the full session at 32kg men / 24kg women: Good
  • →Part 1 under 8 minutes, Part 2 under 12 minutes: Solid
  • →Part 1 under 6 minutes, Part 2 under 11 minutes: Strong
  • →Part 1 under 5 minutes, Part 2 under 10 minutes: StrongFirst Simple standard - a genuine elite KB benchmark