iKettlebell

Programme · Graduation workout

The Russian Graduate Workout

A direct test of kettlebell fundamentals: power, strength, breathing and the ability to keep technique under fatigue.

The circuit

  1. 20 two-arm swings
  2. 5 clean and presses per side
  3. 10 front squats
  4. 10 snatches per side
  5. 30–60 seconds of loaded carries

Rest one to two minutes and repeat for three to five rounds. Use a bell that keeps every repetition decisive and clean.

How to graduate

First complete three rounds without form loss. Then reduce rest. Add a fourth and fifth round only after the earlier work is controlled. Increase weight last.

Pass the standard you trained for: do not change load, rest and volume at the same time.

Not ready for the full circuit? Use the six-week starter kit first.