KETTLEBELL

PROGRAM
PROGRAM OVERVIEW
Welcome to the Kettlebell Conditioning Program - regardless of the
circumstances you are responsible on how you spend your time…
wisely for foolishly. What you have in front of you is one very well
constructed program. Every movement is linked to our movement
library and we have also provided links to our Podcast / Tutorials /
Nutrition & Recovery videos so you have all that you need to keep
working and training hard.

Click here to view the program overview.

You get out what you put in and I can wait to see you on the other
side of all this, stronger & more conditioned.

Keep me updated with how you are going and email me with any
questions, kev@98gym.com.
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 Kettlebell IWT MAS Session Kettlebell IWT Active Recovery MAS Session REST Active Recovery

Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up

Then Then Then Then Then Then
20 x KB Swing + 20 x 120% MAS 10 x Single Arm KB 35 min Walk / Jog / 20 x 120% MAS 35 min Walk / Jog /
200m Run @ 1 min 15/15 Squat & Press Swim (Ocean) / 15/15 Swim (Ocean) /
rest X 3 (each arm) + 100m Ride Ride
Sprint @ 2 mins
Rest X 3
3 min rest Then 3 min rest Then Then Then

15 x Goblet Squat Recovery & 20 x Air Squats + Roll / Stretch / Recovery / Podcast Roll / Stretch /
+ 15 x Push Up + Consistency 10 x Burpee @ 1 Breath / Listen to COVID - 19 Breath / Listen to
200m Run @ 2 min min Rest X 5 98 Podcast - Dan 98 Podcast -
rest X 3 Cooper Training Camp

3 min rest Then

5 x Push Up 5 x 30 seconds Push
Goblet Squat 5 x Up / 30 seconds
KB Swing 5 x Rest X 5
Burpee + 400m
Run @ 3 min rest X
3

Recovery Recovey

1
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
2 Kettlebell IWT MAS Session Kettlebell IWT Active Recovery MAS Session REST Active Recovery
Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up

Then Then Then Then Then Then

10 x (each arm) KB 10 x 120% MAS 10 x (each side) 40 min Walk / Jog / 10 x 120% MAS 25 x KB Turkish Get
Single Arm Swing + 15/15 @ 3 mins Bulgarian Split Swim (Ocean) / 15/15 @ 3 mins Ups (per side) Take
400m Run @ 2 min Rest X 3 Squat (KB held in Ride Rest X 3 your time,
rest X 3 both hands) + depending on
100m Sprint @ 2 weight this should
mins Rest X 3 take you 25 - 30
mins.
3 min rest Then 3 min rest Then Then Then
20 x KB Swing + Recovery 6-1 Kettlebell Roll / Stretch / Recovery Roll / Stretch /
100m Run @ 1 min Ladder. (Single Arm Breath / Listen to Breath / Listen to
rest X 3 / non dominate side 98 Podcast - 98 Podcast - Alyssa
first) Swing / Females within Azar (Mt Everest)
Clean / Snatch / SASR
Front Squat

3 min rest Then

30 seconds Push 15 x (each leg)
Up / 30 seconds Alternate Static
Rest X 5 @ 2 mins Weighted Lunge
Rest X 3 (KB held in both
hands) + 5 Burpee
@ 1 min Rest X 3

Recovery Recovey

2
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3 Kettlebell IWT MAS Session Kettlebell IWT Active Recovery MAS Session REST Active Recovery
Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up

Then Then Then Then Then Then

8-1 Kettlebell 20 x 120% MAS 10 x KB Single Arm 45 min Walk / Jog / 20 x 120% MAS 30 x KB Turkish Get
Ladder. (Single Arm 15/15 @ 3 mins Snatch (each arm) Swim (Ocean) / 15/15 @ 3 mins Ups (per side) Take
/ non dominate side Rest X 2 + 100m Sprint @ 2 Ride Rest X 2 your time,
first) Swing / mins Rest X 3 depending on
Clean / Snatch / weight this should
Front Squat take you 25 - 30
mins.
3 min rest Then 3 min rest Then Then Then
5 x Push Up 5 x Recovery 20 x Air Squats + Roll / Stretch / Recovery Roll / Stretch /
Goblet Squat 5 x 10 x Burpee + 50m Breath / Listen to Breath / Listen to
KB Swing 5 x KB Overhead Carry 98 Podcast - David 98 Podcast - Trent
Burpee + 400m (each Arm) @ 2 min & Candice Warner Robinson (Sydney
Run @ 3 min rest X Rest X 5 Roosters Coach)
3

3 min rest Then

10 min EMOM 30 seconds Push
100m Sprint Up / 30 seconds
Rest X 5

Recovery Recovey

3
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4 Kettlebell IWT MAS Session Kettlebell IWT Active Recovery MAS Session REST Active Recovery
Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up

Then Then Then Then Then Then

10-1 Kettlebell 20 x 120% MAS 10 x KB Single Arm 45 min Walk / Jog / 20 x 120% MAS 400 m Run (Easy) +
Ladder. (Single Arm 15/15 Snatch (each arm) Swim (Ocean) / 15/15 20 x Kettlebell
/ non dominate side + 100m Sprint @ 2 Ride Swing X 5
first) Swing / mins Rest X 3
Clean / Snatch /
Front Squat
3 min rest Then 3 min rest Then Then Then

15 x Goblet Squat Recovery 20 x Close Grip Roll / Stretch / Recovery Roll / Stretch /
+ 15 x Push Up + Push Up + 10 x KB Breath / Listen to Breath / Listen to
200m Run @ 2 min Single Arm Snatch 98 Podcast - Sam 98 Podcast - Mark
rest X 3 (each arm) + 100m Burgess “Spudd” Carroll
KB Overhead Carry
(each Arm) @ 2 min
Rest X 3

3 min rest Then

15 min EMOM 20 x Air Squats +
100m Sprint 10 x Burpee @ 1
min Rest X 5

Recovery Recovey

4
TRAIN HARD
TRAIN SMART

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