30-Days to Strong Hardstyle Kettlebell Program

THE SIMPLE PLAN | PROGRAM MINIMUM

EQUIPMENT:

1- 2 or more kettlebells

DIRECTIONS:

Use this plan by itself or as an “Add-On” to your current program. Use it as “conditioning” if you are already lifting heavy. If you are currently focusing on mainly Swings and Get-Ups, do the FULL PLAN instead.

Time your Farmer’s Carry and 6-Point Carry for your baseline for the program as outlined above. Each day, alternate Timed Sets (see chart below) of Loaded Carries (A and B). Each set should be done @ approx. 7RPE (Rate of perceived exertion).

A: Double Kettlebell Farmer’s Carry (you may alternate, Light-Medium-Heavy Carries, provided you have enough kettlebells).

B: Six-Point Carry: start on your non-dominant side.

TIMED SESSIONS CHART:

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

WEEK 1

7

​11

15

WEEK 2

11

​14

18​

WEEK 3

13

17

22

WEEK 4

9

13

WEEK 5

TEST

After week 4, rest a few days and retest your Farmer’s Carry and 6-Point Carry. 

WANT MORE? TRY THE MAXIMUM PROGRAM!

Louka Kurcer, owner of Hardstyle Kettlebell MTL

CHALLENGELINKS

SECRET CHALLENGE FACEBOOK GROUP:

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HARDSTYLE KETTLEBELL MTL FACEBOOK FANPAGE:

https://www.facebook.com/hardstylekbmtl/

LOUKA KURCER FACEBOOK PAGE:

https://www.facebook.com/louka.kurcer