Pavel Tsatsouline's minimalist kettlebell program. Just two exercises, practiced daily, building toward the 'Simple' goal (32kg men/24kg women) and eventually 'Sinister' (48kg/32kg).

The classic pressing program from 'Enter the Kettlebell'. Three days per week alternating between heavy, medium, and light days with a goal of pressing half bodyweight.

Dan John's famous complex for building 'armor' - thick, resilient muscle. Performed every minute on the minute for 20-30 minutes with double kettlebells.

Geoff Neupert's powerful double kettlebell complex. Five reps of each movement done as a continuous flow for 3-5 rounds. Simple but devastatingly effective.

Geoff Neupert's program for building strength while losing fat. Press-focused ladders with minimal rest, performed for 30 minutes with squats or swings added on alternate days.

Geoff Neupert's 8-week pressing program designed to significantly increase your press numbers. Multiple phases with specific rep and rest protocols.

A single kettlebell complex that builds total-body strength and conditioning. Complete all reps on one side before switching.

A brutal full-body complex that combines ground-based work with explosive standing movements. One rep of each exercise equals one 'Man Maker'.

Swings decrease while snatches increase. A conditioning ladder that teaches pacing as fatigue accumulates and technical demand increases.

The ultimate kettlebell endurance event. Continuous clean & jerks for 10 minutes, switching hands as needed. Used in kettlebell sport competitions.

The StrongFirst certification test. 100 snatches in 5 minutes with a 24kg (men) or 16kg (women) kettlebell. A true test of conditioning and technique.

Classic Tabata protocol applied to kettlebell swings. 20 seconds work, 10 seconds rest, 8 rounds. Simple, brutal, effective.

A simple but effective single kettlebell complex. Three cleans, three presses, three squats per side. Clean transitions, solid work.

An advanced double kettlebell complex that starts with the most technical movement. Requires excellent snatch technique and significant conditioning.

Dan John's famous challenge. 500 swings per session, 4-5 sessions per week, for 4 weeks. Swing clusters of 10-15-25-50 with a strength exercise between each cluster.