5-Week Beyond Program

5-Week Beyond Program

Beyond | 5 Week Kettlebell Program

We build your strength, cardiovascular capacity and overall fitness while improving your kettlebell skills. This program will make you sharper mentally and physically. Become ready for anything.

Equipment needed:
-A pair of moderate size kettlebells (a weight you can press over head)
-One heavier single kettlebell
-We will meet 5 days a week and focus on different types of workouts using kettlebells. There will be 3 coaches on the screen at all time demonstrating beginner, intermediate and advanced variations.

Training split:
-Day 1 | Light Weight High Volume with metabolic conditioning workout to burn, sweat and build.

-Day 2 | Time Under Tension workouts with pause reps, slow eccentrics and isometric work to increase muscle mass.

-Day 3 | Technique Day where we extensively break down the Kettlebell Snatch, Turkish Get Up, Kettlebell Figure 8, Tactical Snatch and Windmill.

-Day 4 | Heavy + Hard work to build strength, performance and overall resilience.

-Day 5 | Open Format workouts where anything goes. From decompression workouts to kettlebell flows.

Each week introduces a piece of ancient wisdom inspired by Stoic philosophy. Together, we will reshape our perception around movement, life, happiness, and obstacles within.

5-Week Beyond Program
  • Meet The Coaches | Becky

  • Meet The Coaches | Dana

  • Beyond | Warm Up 1

  • Beyond | Warm Up 2

  • Beyond | Warm Up 3

  • Beyond | Warm Up 4

  • Beyond | Warm Up 5

  • Beyond | Cool Down 1

  • Beyond | Cool Down 2

  • Beyond | Cool Down 3

  • Beyond | Cool Down 4

  • Beyond | Cool Down 5

  • Beyond | Workout 1

    Week 1 | Light Weight High Vol
    Workout #1

    [Use your lightest Kettlebell for this one]

    Part 1] 
    Complete 3 rounds:
    30 sec: KB Push Press
    15 sec: Rest
    60 sec: Single KB Squat Clean 
    30 sec: Rest
    90 sec: Russian KB Swings
    45 sec: Rest

    [Beginners complete in sets with short rest periods, intermedi...

  • Beyond | Workout 2

    Workout #2 | Time Under Tension

    Part 1]
    Complete 4 sets. Rest 60 seconds after every set
    Hold front rack position. Every 20 sec for 2 minutes [6 sets] complete the following:
    1 DKB Barn Door
    1 DKB Shoulder to overhead 

    Part 2]
    Complete 4 sets
    30 sec: KB Goblet Pause Squats [3 sec]
    20 sec: Air S...

  • Beyond | Workout 3

    Workout #3 | Technical Work [KB Flow]

    Part 1]
    “Swing” Snatch Breakdown 15 min explanation + drills
    Hinged position [hands on knees/resting position]
    3 pieces 
    Hike
    High pull 
    Punch
    Lowering Phase
    Flip over hand, goose neck, close to body

    Part 2] KB Flow
    Learn
    Loaded Beast 
    Single Arm Clean
    Cur...

  • Beyond | Workout 4

    Workout #4 | Heavy Day

    Part 1]
    10 min EMOM [alternate sides every minute] *at 6 min mark double reps*
    1 HAF S/A Vert Clean
    2 Unilateral Squat [cradle if needed]
    3 HAF Swing

    Part 2]
    Complete 3 sets:
    5 Staggered Stance KB RDL + 5 Staggered Stance B/O KB Row
    Rest 30 sec

    Part 3]
    Every 90 sec for 9...

  • Beyond | Workout 5

    Workout #5

    Part 1] Snatch Test 60 sec
    Beginners sets of 3 | comment scores on workout
    Intermediate sets of 5 with swing switch
    Advanced 10 + 10

    Part 2]  TABATA | Core
    20 sec: Midas touch
    10 sec: REST
    20 sec: Leg Lifts
    10 sec: REST
    Repeat for 4 minutes

    Part 3]
    4 Rounds: 
    30 sec: Unload Beast W...

  • Beyond | Workout 6

    WEEK 2 - WORKOUT #6

    1] Complete 7 Rounds:

    5 Push-Ups
    10 Mt. Climbers
    5 DKB Swing Clean + Press
    10 V-Ups

    2] 8 min EMOM:

    10 Alt. KB Swings + 3 Burpees Over Bell

    3] 40:20 - 3 Rounds:

    KB Half Moons
    Plank KB Drag

  • Beyond | Workout 7

    WEEK 2 - WORKOUT #7

    1] 15 minutes : Every 3 minutes, complete:

    10 Air Squats
    9 KB Sumo Grip Squats
    8 KB Squat Clean
    7 KB Thrusters
    6 Explosive Jump Squats

    2] 8 min EMOM:

    7 DKB Squats
    8 DKB Seesaw Press

    3] Complete 3 Rounds:

    10 DKB Skis
    10 KB Rotating Halos

  • Beyond | Workout 8

    WEEK 2 - WORKOUT #8

    1] Turkish Get Up - Instructional - 10 min

    2] Complete 8 Rounds:

    5 DKB Suitcase Squats
    5 KB Swings
    5 Viper Press
    10 KB Lunges
    5 KB Push-Ups

    3] Complete 2 Rounds:

    3 Turkish Get Up Right
    3 Turkish Get Up Left
    Rest as needed

  • Beyond | Workout 9

    WEEK 2 - WORKOUT #9

    1] 10 min EMOM:

    10 sec Hold, 1 HAF KB Push Press + 1 HAF KB Snatch + 1 HAF S/A KB Thruster

    2] Complete 5 Rounds:

    10 DKB Gorilla Rows
    10 DKB Shrugs
    10 DKB Floor Press

    3] Climb Up and Down the ladder:

    1 KB Sumo Squat + 1 KB Stiff Leg Deadlift = 1 Rep
    2 KB Sumo Squat + 2 KB...

  • Beyond | Workout 10

    WEEK 2 - WORKOUT #10

    1] KB Snatch Ladder - 90 seconds: record your score

    2] Complete 10 Rounds:

    1 Push-Up
    1 Frontkick Thru [R] 
    1 Front Step
    1 Lizzard Lunge Twist
    1 Jumping Squat
    1 Deep Ape Reach
    1 Push-Up
    1 Frontkick Thru [L] 
    1 Front Step
    1 Lizzard Lunge Twist
    1 Jumping Squat
    1 Deep Ape Reac...

  • Beyond | Workout 11

    Workout #11 | Light Weight + High Volume

    Part 1]
    60:30 x4 [18 min]
    Swing to Squat
    Alternating Crab Reach
    Alternating Swings

    Part 2]
    60:30 x3 [13.5 min]
    Alternating KB Halo to Lunge Twist
    Loaded Beast to Unloaded Beast to Downward Dog
    s/a KB Cleans [30sR/30sL]

  • Beyond | Workout 12

    Workout #12 TIME UNDER TENSION

    Part 1]
    Every 90 sec for 12 minutes alternate between:
    12 s/a Tempo Press [6+6] [light bell]
    12 s/l B-Stance Tempo Squats [6+6] [heavier bell]

    Part 2]
    Complete 3 rounds:
    10 Gorilla Rows with 3 sec pause
    10 Tempo Alternating Side Kick Throughs
    10 Tempo Z-Press
    30 s...

  • Beyond | Workout 13

    Workout #13 Technique + Flow

    Part 1]
    KB Figure of Eight | LEARN
    Advantages
    working our hands more intelligently, passing things from front to back
    involuntary core contraction

    WORK
    30 sec: Figure Eight
    30 sec: Rest
    30 sec: Figure 8 to waiters Catch [R] [hot potatoe]
    30 sec: Rest
    30 sec: Figure...

  • Beyond | Workout 14

    Workout #14 HEAVY DAY

    Part 1]
    Every 2 min for 10 min complete the following:
    6 KB Pulsing Lunges + 6 KB Lateral Lunges [feet planted just rotate]
    4 Sprinter Burpees

    Part 2]
    9 min EMOM
    5 DKB Swings + 5 DKB Cleans + 5 DKB Squats
    4 DKB Swings + 4 DKB Cleans + 4 DKB Squats
    3 DKB Swings + 3 DKB C...

  • Beyond | Workout 15

    Workout #15

    OPEN FORMAT
    Part 1] Snatch Test
    2 Min Snatch Tower [MAX REP]

    Part 2] Complete 5 rounds:
    10 Loaded Beast Sprawl to KB Hike
    5 KB Squat Cleans
    10 Shin Hugs
    5 Burpee Broad Jumps

    Part 3]
    Complete 2 rounds:
    Scorpion Up
    Scorpion Down
    Hip Openers
    Rest 60 sec

  • Beyond | Workout 16

    WEEK 4 - Workout #16

    1] 10 min AMRAP - Climbing Ladder from 1 rep:

    1 DKB Push-Up
    1 DKB Suitcase Squat
    1 DKB Reverse Lunge 
    1 DKB Romanian Deadlifts

    2] Tabata - 4 min:

    Hollow Hold
    Shin Hugs

    3] Complete 5 Rounds:

    4 DKB Seesaw Press
    4 DKB Gorilla Cleans
    4 DKB Hi-Lo Squats [R]
    4 DKB Hi-Lo Squat...

  • Beyond | Workout 17

    WEEK 4 - Workout #17

    1] Complete 4 Sets:

    12 Tempo Kettlebell Seesaw Floor Press
    Max Effort Tempo Push-Ups

    2] Every 2 min for 10 min - Slow and controlled each rep:

    6 DKB Sumo Squats
    6 DKB Goblet Squats
    6 DKB Front Rack Curtsy Lunges
     
    3] 6 Rounds - Every 20 seconds for 1 minute :

    1 DKB Seesa...

  • Beyond | Workout 18

    WEEK 4 - Workout #18

    1] Technique: Tactical Snatch 

    1] Complete 4 Rounds:

    8 KB Deadbug Reach
    8 KB Russian Twist 
    8 KB S/A Hollow Press [R]
    8 KB S/A Hollow Press [L]
    Rest 60 sec

    2] Complete 3 Rounds:

    S/A KB Standing Clean [R+L]
    DKB Standing Clean
    S/A KB Squat Clean [R+L]
    DKB Squat Clean
    S/A K...

  • Beyond | Workout 19

    WEEK 4 - Workout #19

    1] 8 min EMOM:

    7 S/A KB Thruster

    2] Complete 4 Rounds:

    10 KB Reverse Lunge Press
    10 S/A KB Swings [R]
    10 S/A KB Swings [L]

    3] Complete 4 Rounds:

    12 HAF Stag Stance KB Offset Deadlifts
    8 KB Good Morning

  • Beyond | Workout 20

    WEEK 4 - Workout #20

    1] Snatch Tower - 2:30 min

    2] 10 min  AMRAP:

    12 KB Figure 8 
    10 KB Squat Swing

    3] 8 min EMOM:

    20 sec Plank Up Downs  + 5 Push-Ups

    4] 45:15 | 6 min:

    Bottoms Up Clean [Alternating]
    Bottoms Up Press [R/L]

  • Beyond | Workout 21

    Workout #21 Light Weight High Volume

    1a]
    Tabata
    Repeat for 4 minutes:
    20 sec: s/a KB Clean [switch arms every round]
    10 sec: REST

    1b]
    Tabata
    Repeat for 4 minutes:
    20 sec: s/a KB Push Press [switch arms every round]
    10 sec: REST

    1c]
    Tabata
    Repeat for 4 minutes:
    20 sec: Light KB Swings
    10 sec: R...

  • Beyond | Workout 22

    Workout #22 TUT

    Pause reps
    Part 1]
    Every 2 minutes for 8 minutes:
    4 Push-Ups with a 3 sec pause at bottom go rep
    5 DKB Front Squats with a 3 sec pause at Bottom of Squat
    6 Side Kick Throughs with a 3 sec pause at full leg extension

    Part 2]
    Slow eccentrics with explosive concentric phase
    10 min...

  • Beyond | Workout 23

    Workout #23 Technical + Flow

    KB Windmill | LEARN

    Kneeling to hand taps 5 + 5
    Kneeling Windmill with forearm taps if possible 5+5
    Standing Windmill 5+5

    Part 2] 60:60 x4
    60 sec: 4 Beast Shoulder Taps + Turkish Getup Right + Turkish Getup Left
    60 sec: REST
    60 sec: 4 External Climbers + 4 Figure 8...

  • Beyond | Workout 24

    Workout #24 HARD and HEAVY

    Part 1]
    10 min EMOM [switch sides every minute]
    Cheat Clean
    Kneeling Press
    Stand up
    KB Jerk
    S/A Vertical Clean
    S/A Squat
    S/A Swing

    Part 2]
    5 Min EMOM
    6 DKB Swing
    4 DKB Cleans
    2 DKB Thrusters
    1 DKB Lunge [each leg]

    Part 3]
    8 min AMRAP
    6 Unilateral HAF Glute Bridge Flo...

  • Beyond | Workout 25

    Workout #25 Open Format

    Snatch Tower
    3 min MAX REP

    BEYOND FLOW
    Unload Beast Wave
    Loaded Beast Sprawl to s/a KB Thruster[Park]
    Pull to Front Rack
    R Swing
    R High Swing
    R Tactical Snatch
    L Windmill
    Pull to Front Rack
    Swing Switch to Figure of 8 into waiters catch
    Curtsey Lunge + Park Bell
    Hop ba...

  • Beyond | Mindful Practices.pdf

    740 KB

  • Beyond | Nutrition Guide.pdf

    24.8 MB

  • Beyond | Program.pdf

    3.86 MB