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Onyx Online · Strength
Eight weeks, four days a week, two kettlebells. Double-bell strength on two days, swings and carries for conditioning on the others.
Who this is for This is for you if you finished Kettlebell Foundation, or you already swing and press a kettlebell well, and you own two of them. Double-bell work is the fastest way to get strong with kettlebells. If you own one bell only, the app will swap the double movements for single-bell versions, but two is the point. What you need - Two kettlebells of the same size. For most men a pair of 16s or 20s, for most women a pair of 12s or 16s. - Optional: one heavier bell for swings and deadlifts - Room to swing and to walk 40 metres with the bells What a week looks like Day 1 and day 3 are strength: double-bell front squats, presses, cleans and rows. Day 2 is swings and carries done for rounds. It builds the engine. Day 4 is a longer conditioning session: a circuit of bell movements, then an easy walk. Two days on, one day off, two days on works well. How it progresses Strength days add a rep each week, then a set in week 5. Conditioning days add a round each week. Week 4 and week 8 are lighter. When you finish every strength set at the top of the range with two reps left, that lift is ready for the heavier pair; until then, slow the lowering phase. If you miss a day Missed a day? Do it next and shift the week. Missed a week? Repeat it. Never two in a day. How hard Strength sets stop two reps short. Swing rounds are done for quality: the bells float to chest height, your back is flat, your breath is sharp. If your grip goes or your reps get ugly, the round is over.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
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