Advanced · 4 days/week · 4 weeks

Strength & Conditioning

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

Week 1

4 sessions

Week 2

4 sessions

Mon
KB-A4
Double Heavy
2 KBs
20 min
Tue
KB-A5
The Powerhouse
2 KBs
20 min
Wed
Rest
Thu
BC-A2
Chest-to-Floor EMOM
Bodyweight
10 min
Fri
Rest
Sat
CO-A3
Thruster Drop
2 KBs
20 min
Sun
Rest

Week 3

4 sessions

Mon
KB-A6
Snatch & Press
1 KB
20 min
Tue
KB-A7
Unilateral Power
1 KB
20 min
Wed
Rest
Thu
BC-A4
The 500
Bodyweight
Cap at 45 min
Fri
Rest
Sat
CO-A5
Snatch Complex Burst
1 KB
20 min
Sun
Rest

Week 4

4 sessions

Mon
KB-A3
Snatch & Squat
1 KB
20 min
Tue
KB-A1
Swing Complex
1 KB
20 min
Wed
Rest
Thu
BC-A10
The Ultimate Test
Bodyweight
No time cap
Fri
Rest
Sat
CO-A9
The KettleBurpee
2 KBs
20 min
Sun
Rest