Saved plan
4-day plan, 30-minute sessions
A free 4-week 4-day conditioning plan built to grow your work capacity and engine. 4 sessions a week, 30-minute workouts, 12 exercises using kettlebell.
Goal
Days
Time
Kit
Lower Strength
30 min
- Goblet Squat3 × 12-15
- Romanian Deadlift3 × 12-15
- Rear-Foot Elevated Split Squat3 × 12-15
- Dead Bug3 × 12-15
- Loaded Carry Medley3 × 12-15
Upper Strength
30 min
- Push-Up3 × 12-15
- Pull-Up / Assisted Pull-Up3 × 12-15
- Incline Push-Up3 × 12-15
- Single-Arm Dumbbell Row3 × 12-15
- Dead Bug3 × 12-15
Speed & Power
30 min
- Box Jump3 × 12-15
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 12-15
- Romanian Deadlift3 × 12-15
- Dead Bug3 × 12-15
Conditioning
30 min
- Bike / Rower Intervals3 × 3 x 30s
- Loaded Carry Medley3 × 12-15
- Goblet Squat3 × 12-15
- Push-Up3 × 12-15
- Dead Bug3 × 12-15
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