KETTLEBELLS
Build strength, conditioning, and control with a structured six-day kettlebell program designed to support your body, your goals, and your life.
Program overview
Our six-day training cycle moves through Strength (heavy), Conditioning (medium), and Flow (light), repeated across the week with new workouts. This structure balances power, endurance, and mobility without overwhelming your body. Every workout includes a warm-up and cool-down to sustain long-term health.
Strength
2 SESSIONS
Strength days focus on lifting heavy with intention, building control, power, and confidence. Expect simpler complexes, longer rest periods, and a steady pace that prioritises quality over volume. Sessions usually follow two key working blocks, supported by warm-ups and cool-downs, with around 45 minutes of focused work (up to 60 minutes with explanations). These workouts repeat every two weeks, giving you the consistency needed for progressive overload and measurable improvement.
Conditioning
2 SESSIONS
Conditioning days push your heart rate, endurance, and mental resilience. With higher reps, more movements per complex, and strategic use of bodyweight exercises, these sessions build your capacity to work under fatigue without sacrificing form. Expect formats like AMRAPs, EMOMs, ladders, and tabatas, with less rest and lighter loads to keep you moving safely. Each session runs around 45 minutes of work (up to 60 minutes with explanations), giving you a challenging but sustainable conditioning experience.
Flow
2 SESSIONS
Flow days are your active recovery, light, intentional sessions that blend yoga-inspired movement, mobility drills, and technical kettlebell patterns. Using super-light weight, you’ll explore ranges of motion, refine technique, and move continuously through sequences designed to restore the body while building skill. These sessions help you recover deeply while still progressing your mobility, coordination, and technical proficiency.
WE INVITE YOU TO
We believe movement is a ritual. One that precedes gym floors, everyday life and peak performance. Our bodies have always known how to move: to crawl, reach, squat, carry, climb, breathe. So if we're all about being in a body that feels good, then join us.
FAQs
Each week includes six training days: Strength (heavy), Conditioning (medium), and Flow (light), repeated twice with new workouts for the second half of the week.
Repetition allows for progressive overload — giving you enough exposure to improve technique, increase load, and track progress over time.
Yes. While the program is challenging, you can scale weights, reps, and rest as needed. We also offer a dedicated 4-week Kettlebell Foundations program to help newcomers build confidence before joining the main training.
Not at all. The structure supports the full six days, but you can follow at your own pace. Over time, many people naturally grow into doing more sessions.
Each training session includes a warm-up and cool-down and typically runs for about 45 minutes of work, or up to 60 minutes with instruction.
A kettlebell (or a small range if available), some floor space, and a device to follow along. Flow days use very light weight — or no weight at all.
Heavy strength, moderate conditioning, and light flow days work together to build power, endurance, mobility, and technical skill without overwhelming the body.