SINGLE KETTLEBELL

PAVEL KROTOV:

20 DAYS
KETTLEBELL
WORKOUT:
PLAN2
 GUIDE/TERMINOLOGY

C = CIRCUIT
FT = FOR TIME
EMOM = EVERY MINUTE ON THE MINUTE
E2MOM = EVERY 2MINUTES ON THE MINUTE
TABATA 2 0/ 1 0 =
20S ECO ND S ON + 1 0 SE CO N D S RE ST
(R ) +(L) = F IR ST 2 0/ 10 RI G H T H A N D
T H EN 20/ 1 0 L EF T HA N D

20MIN EMOM COMPLEX

*COMPLETE FULL COMPLEX WITHOUT PUT TING
BELL DOWN ON RIGHT SIDE FIRST, THEN SWITCH TO
YOUR LEF T SIDE (REST FOR REMAINING TIME)

#PAVELKROTOV
 FULL BODY WARM UP

BEFORE EVERY TRAINING SESSION

5 MINUTE
WARM UP

30SEC FORW./BACKW. ROLL

30SEC TWIST & REACH
30SEC SQUAT & TWIST
30SEC WINDMILL
30SEC DEEP SQUAT HIP OPENER
30SEC DEEP SQUAT & TWIST
30SEC LOADED BEAST PUSH UP
30SEC WISE STEP & TWIST
30SEC WIDE LUNGE TWIST
30SEC COSSACK SQUAT

#PAVELKROTOV
 FULL BODY HIIT

DAY 1 | 20

10 ROUNDS
E2MOM

10+10X S NATC HES

10X BU RPE ES

#PAVELKROTOV
 CORE COMPLEX

DAY 2 | 20

CIRCUIT 1
20MIN EMOM
CIRCUIT 2
6MIN EMOM

C1 20MIN EMOM COMPLEX

*COMPLETE FULL COMPLEX WITHOUT PUT TING
BELL DOWN ON RIGHT SIDE FIRST, THEN SWITCH TO

YOUR LEF T SIDE (REST FOR REMAINING TIME)

D E A D LI F T
R OW
D E A D C L EA N
SN ATCH
WIN D M I L L

C2 6MIN EMOM
60S EC D EA D LI F T
1 6X H A LO

#PAVELKROTOV
 FULL BODY

DAY 3 | 20

4CIRCUITS
3MIN AMRAP

C1 3MIN AMRAP
5 0X PU S H U P S
MAX REPS SINGLE ARM PUSH PRESS

1 2 0 S EC R EST

C2 3MIN AMRAP
5 0X S PR AWL
MAX REPS GOBLET SQUAT

1 2 0 S EC R EST

C3 3MIN AMRAP
5 0X S I T U P S
MAX REPS SWINGS

1 2 0 S EC R EST

C4 3MIN AMRAP
5 0X S PL I T LU N G E S
MAX REPS SNATCH

#PAVELKROTOV
 FULL BODY TABATA

DAY 4 | 20

4CIRCUITS
8 ROUNDS
20/10
CIRCUIT 1
SINGLE ARM SWING (R)+(L)
SQUAT (R)+(L)

60S EC R E ST

CIRCUIT 2
SNATCH (R)+(L)
BACK LUNGES (R)+(L)

60S EC R E ST

CIRCUIT 3
CLEAN&PRESS (R)+(L)
GORILLA ROW (R)+(L)

60S EC R E ST

CIRCUIT 4
THRUSTER (R)+(L)
OFFSET PUSH UP TO SHOULDER
TAP (R)+(L)
#PAVELKROTOV
 FULL BODY HIIT

DAY 5 | 20

24 MINUTES
EMOM

6X D EVI L S N ATCH (R)

6X D EVI L S N ATCH (L)

8X C L EA N TO S Q UAT (R )

8X C L EA N TO S Q UAT (L )

1 0X D EA D L I F T TO ROW (R)

1 0X D EA D L I F T TO ROW (L)

#PAVELKROTOV
 CORE COMPLEX

DAY 6 | 20

CIRCUIT 1
10MIN EMOM
CIRCUIT 2
9MIN EMOM

C1 10MIN EMOM COMPLEX

*COMPLETE FULL COMPLEX WITHOUT PUT TING
BELL DOWN ON RIGHT SIDE FIRST
(REST FOR REMAINING TIME)

SI NG L E A R M S WI N G
CL EA N
PRES S
WIN D M I L L

C2 9MIN EMOM
30X A R O U N D TH E BO DY
20X PL A N K TO PULL TRO U GH
1 0X S IT U P S + PRE S S

OPTIONAL FINISHER
FOR TIME
1 00X WA L K I N G PL A N K

#PAVELKROTOV
 UPPER BODY SUPERSET

DAY 7 | 20

3 CIRCUITS
6MIN 20/20/20

C1 6MIN 20/20/20

*ODD - RIGHT SIDE / EVE N - LEF T SIDE

20SEC SINGLE ARM CHEST PRESS

20SEC HOLLOW HOLD
20SEC REST

C2 6MIN 20/20/20

*ODD - RIGHT SIDE / EVE N - LEF T SIDE

20SEC ONE ARM GORILLA ROW

20SEC ROW HOLD
20SEC REST

C3 6MIN 20/20/20
*ODD - RIGHT SIDE / EVE N - LEF T SIDE
20SEC PUSH PRESS
20SEC OVER HEAD MARCH
20SEC REST
* * 1 MIN UT E R E ST BE TWE E N CI R CUI T S

OPTIONAL FINISHER F T
1 00X PU S H U P
1 00X B A L L I ST I C R OW
#PAVELKROTOV
 LOWER BODY SUPERSET

DAY 8 | 20

3 CIRCUITS
6MIN 20/20/20

C1 6MIN 20/20/20

20SEC GOBLET SQUAT
20SEC SWING
20SEC REST

C2 6MIN 20/20/20

*ODD - RIGHT SIDE / EVE N - LEF T SIDE

20SEC STAGERED DEAD LIFT

20SEC DEAD CLEAN TO LUNGE
20SEC REST

C3 6MIN 20/20/20
*ODD - RIGHT SIDE / EVE N - LEF T SIDE
20SEC FRONT RACK SQUAT
20SEC CRUSH MOUNTAIN CLIMBERS
20SEC REST
* * 1 MIN UT E R E ST BE TWE E N CI R CUI T S

OPTIONAL FINISHER F T
20 0X S PL I T LU N GE S

#PAVELKROTOV
 UPPER BODY HIIT

DAY 9 | 20

FO R
TIME

5 0X SNATCH
*( CA N COMPL ET E CL EAN INST EAD )

4 0X PUSH U P
3 0X ROW
2 0X PUSH PR E SS
1 0X WA LKOUT PU SH U P

#PAVELKROTOV
 LOWER BODY HIIT

DAY 10 | 20

FO R
TIME

5 0X SWI NG
4 0X LUNGES
3 0X GO BLET SQUAT
2 0X BUT TERF LY SIT U PS
1 0X DEVIL SN ATCH

#PAVELKROTOV
 LOWER BODY HIIT

DAY 11 | 20

4 ROUNDS
40/20
40 S EC RACK HOLD SQUAT (R)
20 S EC R EST

40 S EC RACK HOLD SQUAT (L)

20 S EC R EST

40 S EC PUSH PRESS (R)

20 S EC R EST

40 S EC PUSH PRESS (L)

20 S EC R EST

40 S EC GORILLA ROW (R)

20 S EC R EST

40 S EC GORILLA ROW (R)

20 S EC R EST

#PAVELKROTOV
 CORE WORKOUT

DAY 12 | 20

4 ROUNDS
40/20
40 S EC SIDE2SIDE PUSH UPS
20 S EC R EST

40 S EC WALKING PLANK
20 S EC R EST

40 S EC PLANKT TO KB TOUCH
20 S EC R EST

40 S EC SIDE SHUFFLE PLANK

20 S EC R EST

40 S EC MOUNTAIN CLIMBER
20 S EC R EST

OPTIONAL FINISHER F T
20 0X PL A N K H O L D TO KB
PU L L TR O U GH
*E ACH TI ME YOU BREAK > 5X BURPEES

#PAVELKROTOV
 FULL BODY HIIT

DAY 13 | 20

CIRCUIT 1
16MIN EMOM
CIRCUIT 2
15MIN EMOM

C1 16MIN EMOM

20X G O B L E T S Q UAT
1 5X PU S H U P S
MAX B U R PEE S
1 M IN R E ST

C2 15MIN EMOM
20X H A N D2 H AN D S WI N G
1 5X SI T U P
MAX D E A D C L EAN TO PRE S S
1 MIN RE ST

#PAVELKROTOV
 FULL BODY COMPLEX

DAY 14 | 20

CIRCUIT 1
20MIN EMOM
CIRCUIT 2
10MIN EMOM

C1 20MIN EMOM COMPLEX

*COMPLETE FULL COMPLEX 3-4 TIMES ON YOUR
RIGHT SIDE FIRST, REST FOR REMAINING TIME ,
THEN SWITCH TO THE LEF T SIDE .

PUSH U P
R OW
D E A D C L EA N
T H R U ST E R

C2 10MIN EMOM
1 0-1 2 X B U R PEE

#PAVELKROTOV
 LOWER BODY HIIT

DAY 15 | 20

10 ROUNDS
E2MOM

4X SWING TO HIGH PULL

4X PUSH PRESS
4X GORILLA ROW
4X PUSH UP TO SHOULDER TAP

OPTIONAL FINISHER F T
1 00X WA L KO UT PUS H UP

#PAVELKROTOV
 UPPER BODY HIIT

DAY 16 | 20

CIRCUIT 1
15MIN EMOM
CIRCUIT 2
15MIN EMOM

C1 15MIN EMOM
5X S PRAWL TO DE ADL I F T
5X S WI N G
5X GO B L ET S Q UAT

C2 15MIN EMOM
5X CHE ST TO FLO O R PUS H UP
5X D O U B L E H A N D BE N T OVE R
ROW
5X CRUS H PR E SS

#PAVELKROTOV
 FULL BODY HIIT

DAY 17 | 20

24 ROUNDS
EMOM

3X ROMANIAN DEADLIFT
3X CLUSTERS
3X DEVIL SNATCH
*COMPLETE ALL EXERCISES ABOVE ON ONE SIDE, REST FOR REMAINING
TIME AND SWITCH THE SIDE ON NEXT MINUTE

OPTIONAL FINISHER F T
1 00X GO B L ET SQ UAT

#PAVELKROTOV
 FULL BODY HIIT

DAY 18 | 20

CIRCUIT 1
FOR TIME
CIRCUIT 2
FOR TIME

C1 FOR TIME
REPS - DESCENDING L ADDER 10-9-8 ... 3-2-1

THRUSTERS

SNATCH

C2 FOR TIME
REPS - DESCENDING L ADDER 10-9-8 ... 3-2-1

OFFSET PUSH UP TO SHOULDER TAP

SINGLE ARM KB SWING

#PAVELKROTOV
 FULL BODY HIIT

DAY 19 | 20

12 ROUNDS
E2MOM

5X SINGLE ARM SWING

4X CLEAN TO LUNGE
3X SNATCH
2X CLEAN TO SQUAT
1X THRUSTER
*COMPLETE ALL EXERCISES IN ORDER ON YOUR RIGHT SIDE, THE SWITCH
TO THE LEFT SIDE. ONCE COMPLETED ON BOTH SIDES, YOU CAN REST FOR
REMAINING TIME.

OPTIONAL FINISHER F T
1 00X H A LO

#PAVELKROTOV
 FULL BODY HIIT

DAY 20 | 20

3 CIRCUITS
10MINUTES
AMRAP

C1 10MIN AMRAP
REPS - ASCENDING L ADDER 1-2-3-4-5...

SWINGS
BURPEES

C2 10MIN AMRAP
REPS - ASCENDING L ADDER 1-2-3-4-5...

GOBLET SQUAT
SIT UP

C3 10MIN AMRAP
REPS - ASCENDING L ADDER 1-2-3-4-5...

PUSH PRESS
FROGGERS

#PAVELKROTOV