This program is designed to be modular and can be adapted to different needs. For example, if you have heavier kettlebells or dumbbells, it can be done for smaller reps to improve strength. If you have lighter weights or want to target fitness, you can do more reps with less rest. In terms of equipment, this can be done with 1 or 2 kettlebells or with 1 or 2 dumbbells.
Workout 1
|
Movements |
Rehearsals |
|
Single kettlebell front squat |
5 per side |
|
Single kettlebell push press |
5 per side |
|
Goblet lunge |
12 total reps |
|
Russian swings |
12 |
| Turkish Get up |
2 per side |
All the movements in the above workout are performed with a kettlebell or dumbbell.
Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.
Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.
You can also do it in AMRAP (between 20 and 30 minutes).
Workout 2
|
Movements |
Rehearsals |
|
Single kettlebell thruster |
5 per side |
|
Single kettlebell floor press |
10 per side |
|
Single kettlebell row |
10 per side |
|
Snatch |
5 per side |
| Waiter's walk |
25m per side |
Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.
Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as quickly as possible.
You can also do it inAMRAP (between 20 and 30 minutes).
Alternative movements: if you can't do a snatch, you can replace it with a single-arm swing. If you don't have room to do the waiter's walk, you can hold the KB/DB in overhead for 30 seconds.
Workout 3
|
Movements |
Rehearsals |
|
Single kettlebell clean and jerk |
5 per side |
|
Goblet squat |
12 |
|
Front rack lunge |
6 per side |
|
Single kettlebell deadlift |
12 |
| Suitcase carry |
25m per side |
All the movements in the above workout are performed with a kettlebell or dumbbell.
Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.
Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.
You can also do it in AMRAP (between 20 and 30 minutes).
Alternative movements: if you don't have the space to perform the suitcase carry, you can do side bends instead.
Workout 4
|
Movements |
Rehearsals |
|
Single kettlebell Romanian deadlift |
12 |
|
Single kettlebell strict press |
5 per side |
|
Overhead lunge |
6 per side |
|
Clean and front squat |
5 per side |
| Front leaning rest |
30 seconds |
All the movements in the above workout are performed with a kettlebell or dumbbell.
Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.
Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.
You can also do it in AMRAP (between 20 and 30 minutes).
Alternative movements: if necessary, you can replace the overhead lunge with a front rack lunge. If you can't do the front leaning rest, you can replace it with a plank. If your weight is too heavy for a strict press, do a push press.
Workout 5
|
Movements |
Rehearsals |
|
Pause goblet squat (3 seconds in bottom) |
10 |
|
Single arm kettlebell row |
10 per side |
|
Single kettlebell push jerk |
5 per side |
|
Single arm kettlebell swings |
6 per side |
| Weighted sit ups |
10 |
All the movements in the above workout are performed with a kettlebell or dumbbell.
Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.
Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.
You can also do it in AMRAP (between 20 and 30 minutes).
Workout 6
|
Movements |
Rehearsals |
|
Single kettlebell clean/front squat/lunge |
5 per side |
|
Push ups |
12 |
|
Overhead squat |
5 per side |
|
American swings |
12 |
| Front rack carry |
25m per side |
All the movements in the above workout are performed with a kettlebell or dumbbell.
Strength option - if you have a heavy kettlebell/dumbbell or 2 kettlebell dumbbells, you can do this workout for 3-4 rounds with as much rest as you need between rounds.
Conditioning option - if you have a lighter kettlebell/dumbbell and want to work on your fitness, you can increase the number of reps for each movement and rounds to 5 and try to perform it as fast as possible.
You can also do it in AMRAP (between 20 and 30 minutes).
Alternative movements: if you can't do push-ups on the floor, place your hands on an elevated surface. If necessary, you can replace it with an overhead squat with a front rack squat. If you don't have the space to perform the front rack carry, you can replace it with a front rack hold for 25 to 30 seconds.
Setting up the program
As you can see, this program includes 6 different sessions. You can decide when to do them, depending on your training schedule.
For example, you could do 3 times a week as follows:
Monday - workout 1
Wednesday - workout 2
Friday - workout 3
Monday - workout 4
Wednesday - workout 5
Friday - workout 6
If you do it 4 times a week, this will be the case:
Monday - workout 1
Tuesday - workout 2
Thursday - workout 3
Friday - workout 4
Monday - workout 5
Tuesday - workout 6
So what happens when you complete the 6 training sessions? Simple, you repeat them! However, you'll need to progress from the previous workout. There are several ways of doing this:
Load - increase the weight with each movement (only applies if you have extra kettlebells/dumbbells).
Repetitions - add 1 to 2 reps per movement compared to the previous workout
Laps - add 1 lap to previous drive
Rest periods- reduce rest periods between movements compared to previous training.
Total time - decrease the total time of the complete workout compared to the previous workout
Increase time/repeats - if you've done the session as an AMRAP, either try to increase the time compared to the previous session otherwise, do the same time but increase the total number of repeats.
Please note that you only need to choose 1 or maybe 2 of the above progressions for each workout. Don't try to do them all! You can continue to do these workouts for 4 to 6 weeks or when progress stops (i.e. you no longer need to add reps, rounds, etc.).
We hope to complete the containment by the end of November, but will set up a new program in a month's time if necessary.
