ChroniclesOfStrength.

com
 Racked and Loaded 2023:
101 Kettlebell Complexes to Blast Fat, Boost Muscle, and
Build Muscle (Vol 9.0)

By Pat Flynn
ChroniclesOfStrength.com

This course contains information about exercise and can result in weight loss. It should not replace the
advice of your physician. If you want to implement the information in this course, please consult with your
physician first. Pat Flynn and any representative of Chronicles Of Strength, LLC and Strong ON!™ disclaim
liability for any injuries and/or medical outcomes that may occur as a result of applying the information
contained in this course. ChroniclesOfStrength.com
ChroniclesOfStrength.com
 Who Is Pat Flynn?

Pat Flynn is a generalist: great at many things, not the best at any one. A writer,
entrepreneur, philosopher, musician, and fitness try-hard, Pat runs multiple six-
and seven-figure businesses around his various interests and skills.

You can:
• Find him at ChroniclesOfStrength.com
• Listen to his podcast The Pat Flynn Show on iTunes or Stitcher
• Connect on Facebook in the Strong ON! group
• Order a copy of his book How to Be Better at (Almost) Everything
• Become a member of Strong ON!
• Get Started with Kettlebells HERE
• Listen to some of his music on SoundCloud
• Study philosophy with him at Philosophy for the People

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The exercises in this edition are not complicated. They are simple, straightforward and
something anyone can do. And the workouts are no heavy investment either. The most you
will need to do them is a set of kettlebells—men, I would recommend a pair of 20 or 24 kg
kettlebells; women 2 x 12-16kg.

The workouts in this book, if that’s what we’re calling this brave little compendium, are of a
relatively sadistic description on paper and very difficult to finish. Most of them are highly
laborious, and not a few of them are absurd. When you get to my Great Destroyer—the
only workout I know outside of CrossFit with a cult following—you will know what I mean.
When workouts are this intense, it’s better you don’t do them every day. Keep your efforts
on strength, mobility and vegetables, mostly. These kinds of workouts—which if we were to
categorize them would come under metabolic conditioning—are best done 2-3x/week, for
15-20 minutes at a time. Any more than that and you run the risk of burn out while also
tempting injury.

I am not one normally given to using formulas, but here is one I very much like and
recommend to anyone who is a little confused about how to structure an exercise program
for strength and fat loss.

Metabolic Conditioning—low frequency & low duration

Strength Training—moderate frequency & moderate duration
Brisk Walking—high frequency & high duration

These workouts will help you with the first part of that equation. For the other two you will
want a more fully and cleverly designed strength and conditioning program. May I suggest
Strong ON! for that?

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Unless stated specifically otherwise, the rule for these workouts is to set 15 minutes on the
clock and work as many rounds as you can—WITH GOOD FORM. That last part is very
important. I want you to be challenged, but successful. Put the bells down and rest as you
need. No sloppy reps!

Also, do not attempt to take on a complex that is too many for you—in intensity or
complexity. Work up to the more reprehensible workouts, and take the time to build your
fundamental skills with a kettlebell first, before attempting anything virtuosic.

What Is a Kettlebell Complex?

A kettlebell complex is a strength builder, a muscle-maker, a body-fat reducer—all in one.

Some are made to lean more heavily into one area (build muscle, blast fat, boost
endurance, etc) than others, but all of them, as they are gathered here, are unequivocally
and unapologetically dreadful.

A metabolic complex is meant to improve the efficiency at which the body stores and
delivers energy, by challenging various muscle groups and energy systems simultaneously.
The method can be couched conveniently in the following formula (last one, I promise):

Moderate strength efforts + elevated cardiovascular stress = metabolic conditioning

Complexes are one form of metabolic conditioning, and I prefer them above most other
possibilities. Other forms include circuit training and cross training.

A kettlebell complex is a series of exercises performed back to back with little to no rest.
The goal is to switch between various muscle groups and to keep the system working as a
whole (heart, lungs, kidneys, etc.) to prolong stress. This ignites the “afterburn” effect,
known as EPOC (exercise post oxygen consumption), and leaves you with a massive and
prolonged calorie burn. Through metabolic conditioning, you continue to burn energy at an
elevated rate for up to 72 hours, even from a single session lasting as little as 15 minutes.

This is an effect, obviously, that aerobics can’t achieve.

That metabolic conditioning is far more effective and expedient than moderate-intensity
steady-state aerobics ever were for fat loss is a fact that doesn’t need any further evidence
or defense. Science has made it obvious.

But I have probably talked for long enough. If you are here, you are probably already sold
on the “why”, and simply want instructions on “how”. So let’s get to the workouts!

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Want to Sweat ..………………………………………………… page 9

Only Have One Bell ………………………………………… page 15

Want to Go Heavy …………………………………………… page 25

Need to Loosen Up ………………………………………… page 36

People’s Choice ……………………………………………… page 38

A Taste of Strong ON! ……………………………………… page 40

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These workouts will get the heart pumping, the lungs working, and get those
metabolic fires – and not to mention, your muscles – burning. Fun,
endorphin-piquing, and lactic acid-producing, “enjoy” these Want to Sweat
metabolic conditioning complexes.

1. The 100 Rep Snatch Workout

Snatch x 10 reps [R+L]

Two-hand kettlebell swing x 10 reps

Prescription: Use a “light(ish)” bell for the snatches and a “heavy(ish)” bell for the swings.
AMRAP 10-20 minutes.

Watch a video demo of The 100 Rep Snatch Workout

2. Fat Crushing Kettlebell Swing Workout

Start-stop swing x 5 reps

Two-hand swing x 10 reps
Plank x 20-30 seconds

Prescription: Use a heavy bell for the start-stop swings and a lighter bell for the two-hand
swings. AMRAP 10-15 minutes.

Watch video demo on The Fat Crushing Kettlebell Swing Workout

3. The Potato Complex

Single arm kettlebell swing x 3 reps

Single arm clean and press x 3 reps The *best* beginner kettlebell
Snatch x 3 reps workout!
Reverse Turkish get up x 1 rep
Single arm (racked) squat x 3 reps

Prescription: Switch sides; repeat. Men use 20-28kg; women 12-20kg. AMRAP 15-20
minutes.

Watch video demo of The Potato

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4. 5-3-1

Complete 5 reps of the following:

One arm swing
Snatch
Military press
Goblet squat
Push up
…then 3 reps of each and then 1 rep each; switch sides and repeat.

Prescription: Men use 16-24kg; women 8-16kg. AMRAP 10-15 minutes.

Watch video demo of 5-3-1

5. The Body Changer

Snatch x 5 reps
Military press x 2 reps
Racked or goblet squat x 4 reps
Bent over row x 3 reps

Switch sides and repeat.

Prescription: Males use 20-24kg kettlebell; females use 12-16kg. AMRAP 15-20 minutes.

Watch video demo of The Body Changer

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6. Single Sequential Dismay

So you perform eight cleans on your right arm and then rack it and perform five front
squats. Switch and perform eight cleans on your left arm, then rack it and perform five
front squats. Then, back to the right performing five cleans and three front squats, etc. etc.

8 x cleans + 5 x racked Front Squats (L+R)

5 x cleans + 3 x racked Front Squats (L+R)
3 x cleans + 2 x racked Front Squats (L+R)
2 x cleans + 1 x racked Front Squats (L+R)

Prescription: Males use 20-24kg kettlebell; females use 12-16kg. Complete 2 to 3 rounds,
resting as little as you have to but as long as you need.

Watch video demo of Single Sequential Dismay

7. Snatch-O-Rama

Cadence snatching: Complete 1 snatch every 10 seconds for a minute, followed by a 15-30
second burn set (as many snatches as you can in the given time period); switch sides and
repeat.

Prescription: Males use 20-24kg kettlebell; females use 12-16kg. Rest as little as you have to
but as long as you need.

Watch video demo of Snatch-O-Rama

8. You Vs. The Double Clean and Press

8 x Clean and press

Prescription: Males use 2 x 20-24kg kettlebell; females use 2 x 12-16 kg. Complete 8 sets.
Rest no more than 1 minute between sets.

Watch video demo of You Vs. The Double Clean and Press

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9. An Ode to Swings and Push Ups

Complete a ladder of the following exercises (go up by two’s on the kettlebell swings and by
one’s on the push-ups):
2 x kettlebell swings – 1 x push-up
4 x kettlebell swings – 2 x push-ups
6 x kettlebell swings – 3 x push-ups
8 x kettlebell swings – 4 x push-ups
10 x kettlebell swings – 5 x push-ups

Prescription: Males use 2 x 20-24kg kettlebell; females use 2 x 12-16kg. Complete as many
quality rounds as possible in 15 minutes; resting as little as you have to but as long as you
need.

Watch a video demo of An Ode to Swings and Push Ups

10. Harder Than It Looks!

Complete a 2-4-6-8-6-4-2 ladder of:

Start-stop swing
Goblet squat
Push up

Prescription: Complete in under 10 minutes. Men use 20kg; women 12kg.

Watch a video demo of Harder Than It Looks!

11. The Mom and Pop

8 reps each:
Single arm swing
Squat thruster
Snatch

Prescription: Males use 20-24kg kettlebell; females use 12-16kg. AMRAP 15 minutes.

Watch video demo of The Mom and Pop

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12. Shot of Espresso

Double clean and press x 5 reps

Overhead hold x 30 seconds
Double cleans x 5 reps
Rack hold x 30 seconds
Walking lunges x 5 reps/side
Farmers carry x 30 seconds

Prescription: Men use 2x20kg; women 2x12kg. AMRAP in 15 minutes.

13. Hop to It!

Kettlebell snatch x 30 seconds

Jump rope x 30 seconds

Prescription: Men use 16-20kg; women 8-12kg. Switch sides for the snatch every set.
AMRAP 10-15 minutes.

14. The Mom and Pop

30 seconds x one arm swing, high pull, snatch - on repeat for 1 rep of each until 30 seconds
is up. Rest the remainder of the minute.

Prescription: Men use 20-24kg; women 12-16kg. AMRAP 15 minutes.

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15. The Kettlebell Ruckus Maker

Double clean and push up x 20 seconds

Rack hold x 10 seconds

Prescription: Work continuously for 4 minutes. Do 2-3 rounds. Men use 2 x 20kg kettlebell;
women use 2 x 12-16kg. Finish as quickly as possible, with good form, of course.

Watch a video demo of The Kettlebell Ruckus Maker

16. All the Right Places

1st Round:15
Double kettlebell swing x reps
Front squat x 5 reps
See-saw press x 3 reps/side

2nd Round:
Double clean x 15 reps
See-saw press x 5 reps/side
Front squat x 3 reps

The second round is double clean x 15, see-saw press x 5 (each arm), and front squat x 3.
The goal is to alternate rounds and do as many as you can in 20 minutes with minimal rest
between.
Prescription: AMRAP 20 minutes with minimal rest between. Men use 2x20kg; women use
2x8-12kg.

Watch a video demo of All the Right Places

17. The 15-5-3 Kettlebell Workout

Kettlebell swings x 15 reps

Goblet squats x 5 reps
Crush push ups x 3 reps

Prescription: Complete 5 rounds. Men use 20-24kg; women 12-16kg. Rest as little as you
have to but as long as you need.

Watch video demo of The 15-5-3 Kettlebell Workout 14

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While two bells is double the “fun” when it comes to kettlebell workouts, a lot
can be accomplished with just one kettlebell. So whether you’re just building
your kettlebell collection, traveling with one bell, or just want to work some
unilateral moves, these complexes are perfect.

18. The One Bell Wonder

Snatch x 8 reps
Military press x 3 reps
Goblet squat x 5 reps

Switch sides; repeat.

Prescription: AMRAP in 15 minutes.

Watch a video demo of The One Bell Wonder

19. Simple Not Easy Snatch Flow

Snatch x 10 reps
Military press x 1 rep
Goblet squat x 2 reps

Prescription: Switch sides; repeat. AMRAP 15 minutes.

Watch a video demo of Simple Not Easy Snatch Flow

20. Strength Aerobics

Perform 1 rep each:

Single arm clean
Military Press
Racked goblet squat

Prescription: Switch sides; repeat. AMRAP 10-30 minutes.

Watch a video demo of Strength Aerobics

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21. The Chamber

Single Arm Lunge to Overhead Press. 30 seconds on/30 seconds off

Prescription: Men use 20kg; women 12kg. Switch sides every set. Go for 15 minutes.

22. Road Work

Start at one push up and 2 goblet squats. Every minute add one more push up and two
more squats. Go as a high as you can for 15-20 minutes.

Prescription: Men use 24kg; women 16kg. Go as high as you can for 15-20 minutes.

23. The Circuit Board

Circuit 1:
Perform 5 reps each:
Push press
Goblet squat
Start-stop swing
Pull-up or row

Circuit 2:
30 seconds each:
Hindu push-up
Resting bodyweight squat
Back or hip bridge
Hollow hold

Prescription: Men use 24kg; women 16kg. AMRAP 10 minutes each circuit (20 minutes
total).

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24. Lower Body Finisher

Tempo goblet squats (2-3 second descent) x 8 reps

Start-stop swing x 8 reps

Prescription: Do 2-3 rounds (for a workout finisher) or 5 rounds (for a full workout). Men
use 20-24kg; women 12-16kg.

Watch a video demo of Lower Body Finisher

25. Criss Cross

1 rep each:
Single arm swing
Single arm clean
Military press

Cycle through 5 times for 1 round; switch sides and repeat.

Prescription:Men use 20kg; women 12kg. AMRAP 15 minutes.

Watch a video demo of Criss Cross

26. The Descent

Push up x 20 reps
Kettlebell swing x 20 reps
Push up x 15 reps
Swing x 15 reps
Push up x 10 reps
Swing x 10 reps
Push up x 5 reps
Swing x 5 reps

Prescription: Men use 24kg kettlebell; women use 16kg. AMRAP 20 minutes.

Watch a video demo of The Descent

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27. The Ghost

5 x one-arm kettlebell swing

5 x staggered stance squat
5 x military press

Prescription: Men use 24kg kettlebell; women use 16kg. Complete as many quality rounds
as possible in 15 minutes. Rest as little as you have to but as long as you need.

Watch a video demo of The Ghost

28. The Revolver

Complete one rep each of the following:

One-arm kettlebell swing
Clean
Squat thrust

That’s one round. Complete 5 rounds on the right side, switch, and repeat.

Prescription: Men use 24 kg; women use 16 kg. Complete as many quality rounds as
possible in 15 minutes, resting as little as you have to but as long as you need.

Watch a video demo of The Revolver

29. Single Arm Blitz

5 x one-arm kettlebell swings

5 x clean and press
5 x snatch
5 x racked front squat

Switch sides; repeat.

Prescription: Men use 20-24 kg; women use 12-16 kg. Complete as many quality rounds as
possible in 15 minutes, resting as little as you have to but as long as you need.

Watch a video demo of Single Arm Blitz

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30. Quintuplets

Complete one rep each of the following:

One-arm kettlebell swing
Clean
Military Press
Snatch
Racked Front Squat

That’s one round. Complete 5 rounds on the right side, switch, and repeat.

Prescription: Men use 20-24 kg; women use 12-16 kg. Complete as many quality rounds as
possible in 15 minutes, resting as little as you have to but as long as you need.

Watch a video demo of Quintuplets

31. Booster Shot #2

10 x kettlebell swings
5 x goblet squats
5 x push-ups

Prescription: Men use 24 kg; women use 16 kg. Complete 3-5 rounds, resting as much as
you have to but as little as you need.

Watch a video demo of Booster Shot #2

32. Swings + Push Ups

10 x kettlebell swings
10 x push-ups

Prescription: Men use 24kg; women 16 kg. Complete 10 rounds. Rest as much as you have
to but as little as you need.

Watch a video demo of Swings + Push Ups

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33. The Basics

5 x one-arm swings/side
2 x snatches/side
2 x clean and press/side

Prescription: Men use 20-24 kg; women use 12-16 kg. Complete as many quality rounds in
15 minutes as possible, resting as much as you have to but as little as you need.

Watch a video demo of The Basics

34. Swing and Squat Ladder

Kettlebell swing reps stay consistent at 10 reps; goblet squats are to be performed in a
descending ladder from 10 squats to one, like so:
10 kettlebell swings / 10 goblet squats; 10 swings / 9 goblet squats; 10 swings / 8 goblet
squats…10 swings / 1 goblet squat

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Rest as little as you have to
but as long as you need.

Watch a video demo of Swing and Squat Ladder

35. Snatch Technique KWOW

Perform an ascending ladder of snatches (or any other explosive movement, e.g. the
kettlebell clean) of as many quality reps as you can. Once your form begins to deteriorate,
start back at the bottom of the ladder:

1 rep snatch (per side); 2 reps snatches (per side) … if you get a bad rep at the 8 rep mark,
say, then go back to the beginning of the ladder.

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Rest as little as you have to
but as long as you need.

Watch a video demo of Snatch Technique KWOW

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36. High Voltage/Sprints

5 x One-arm swing
5 x Clean
5 x High pull
5 x Military press
5 x Snatch
50 meters sprint

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete all
exercises on the right side, before switching to the left. Perform 2 to 3 rounds. Rest as little
as you have to but as long as you need.

Watch a video demo of High Voltage/Sprints

37. 9 Minute Kettlebell Workout from Hell!

Complete : 30 seconds of each (both sides) EXCEPT the swing burpee and plank which are
60 seconds each:
One arm swing
One arm clean
One arm snatch
One arm push press
Reverse lunge
Single leg deadlift
Swing burpee
Plank
Thruster

Prescription: Complete 1-2 rounds. Men use 16 - 20kg; women 8 - 12kg.

Watch a video demo of The 9 Minute Workout from Hell!

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38. Descent into Pain

Perform a 10-to-1 rep ladder of the following movements:

Kettlebell swing
Goblet squat
Crush curl
Crush push up

Prescription: Men use 24 kg; women use 16 kg. Rest as much as you have to but as little as
you need.

Watch a video demo of Descent into Pain

39. Kettlebell Inferno

Complete a 2-4-6-8-10-8-6-4-2 ladder of:

Kettlebell swing
One-arm swing [R+L]
Snatch [R+L]
Thruster [R+L]
Row [R+L]
Push up

Prescription: Men use 16-20kg kettlebell; women use 8-12kg. Rest as little as you have to
but as long as you need.

Watch a video demo of Kettlebell Inferno

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40. The Quick Hard Hitter

5 reps each:
Kettlebell swing
Clean and press
Snatch
Racked goblet squat

Prescription: Perform 5 rounds each side and rest 1 minute between rounds. Men use
20-24kg kettlebell; women use 12-16kg. Rest as little as you have to but as long as you
need.

Watch a video demo of The Quick Hard Hitter

41. Super Snatchtastic

10 x kettlebell swings
5 x snatches/side

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Complete 10 rounds (so a
total of 100 swings and 50 snatches/side), resting as little as you have to but as long as you
need.

Watch a video demo of Super Snatchtastic

42. Fresh Off the Yacht

Complete 5 reps each:

One-arm swings
Cleans
Snatches
Jerks
Reverse lunges

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Perform all exercises on the
right side, before switching to the left. Complete as many quality rounds as possible in 15
minutes, resting as little as you have to but as long as you need.

Watch a video demo of Fresh Off the Yacht 23

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43. The Hellion

Complete a 2-to-10 ladder, advancing by two’s, of the following exercises (complete 2 reps
of each exercise, 4 reps, 6 reps, 8 reps, 10 reps—and then back down: 8 reps, 6 reps, 4 reps,
2 reps)
Two-hand kettlebell swings
One-hand swings/side
Thrusters/side (racked squat to press)

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Rest as little as you have to
but as long as you need.

Watch a video demo of The Hellion

44. Reverse Fibonacci

Kettlebell swing x 8 reps

Goblet squat x 5 reps
Swing x 5 reps
Front squat x 3 reps
Swing x 3 reps
Squat x 2 reps
Swing x 2 reps
Squat x 1 rep

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Do 2-3 rounds as quickly as
possible.

Watch a video demo of Reverse Fibonacci

45. Quick and Sweaty

Do a 10-15-20 rep ladder of kettlebell swings with 5 bent over rows/side between each ladder
rung.

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Do 5 rounds.

Watch a video demo of Quick and Sweaty

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While you’ll always be limited in what strength efforts you can go after with
kettlebells, simply due to restrictions in size and weight, you can still go heavy
with bells. These workouts prove just that.

46. The Reverse Fibonacci 2.0

Double clean x 8 reps

Push up on kettlebells x 5 reps
Double clean x 5 reps
Push up x 3 reps
Double clean x 3 reps
Push up x 2 reps
Double clean x 2 reps
Push up x 1 rep

Prescription: No rest between exercises; minimal rest between rounds. AMRAP 20 minutes.

Watch video demo on Reverse Fibonacci 2.0

47. Musculo-Enduro

Perform 1 rep each:

Double clean
Front squat
Long-cycle push press (or thruster) <- alternate sides each set

Prescription: Cycle through six times for one round. Do 6 rounds.

Watch video demo of Musculo-Enduro

48. Kettlebell Workout of the Future

Ladder 1-to-3 reps:

Double clean
Push ups on the bells

Prescription: AMRAP in 15 minutes. Men use 2x24-32kg; women 2x16-24kg.

Watch a video demo of Kettlebell Workout of the Future.

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49. Floored

Minute 1: Double Swing

Minute 2: Double Swing
Minute 3: Double See-Saw Press. (As one arm goes up, the other comes down, and vice
versa)
Prescription: Men use 2 x 20-24kg; women use 2 x 12-16kg. Double swing - floor of 2 reps,
ceiling of 8 reps. Double see-saw press - floor of 1 rep (each arm), ceiling of 5 reps (each
arm)

Complete two sets of double swings for every one set of double see saw press for 30
minutes, staying between the floor and ceiling for both exercises. Generally, try to stay
closer to the ceiling, especially starting out, but then scale back the reps if (1) technique
starts to degrade or (2) you just feel utterly smoked.

50. The Muscle Builder

8 reps each:
Front squat
See-saw press
Double kettlebell swing
Push up
Bent over row
Goblet squat crush curls

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete 5 rounds.
Rest as little as you have to but as long as you need.

Watch a video demo of The Muscle Builder

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51. A Friendly Ladder

Ladder 1-to-5 reps (1 rep, 2 reps…5 reps, and back down, 4 reps, 3 reps…1 rep)

Double Clean
Double overhead press of choice (military press, push press, or jerk)
Double front squat

Prescription: Males use 2x20-24kg kettlebell; females use 2x12-16kg. For built-in rest, if you
have a partner or imaginary friend, switch off, so one person goes while the other rests.

Watch a video demo of A Friendly Ladder.

52. The Stamina Workout

Complete 5 cycles of the following exercises:

1 x Double kettlebell swing

1 x Double clean and press
1 x Double snatch
1 x Double front squat

Prescription: Males use 2x20kg kettlebell; females use 2x12kg. Complete as many quality
rounds (one round equals performing five cycles) as possible in 15 minutes. After
performing five cycles on the right side, switch to the left. Rest as little as you have to but as
long as you need.

Watch a video demo of The Stamina Workout.

53. C + P

5 x clean and press (right side)

5 x clean and press (left side)
3 x clean and press (R)
3 x clean and press (L)
1 x clean and press (R)
1 x clean and press (L)

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Complete 5 rounds, resting
as little as you have to but as long as you need.

Watch a video demo of C + P. 27

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54. The Leisure Suit

3 cycles of:
1 x clean
1 x see-saw press (one press/arm)
2 x front squat
10 kettlebell swings

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete as many
quality cycles as possible in 15 minutes. Rest as little as you have to but as long as you
need.

Watch a video demo of The Leisure Suit.

55. The Cracker

5 x double clean and press

5 x double front squat
5 x bent over row (with sandbag or two kettlebells)
5 x deadlift
10 x kettlebell swing

Prescription: Men use 2x24kg kettlebells and 100lb sandbag; women use 2x16kg and 50lb
sandbag. Complete 5 rounds. Rest as little as you have to but as long as you need.

Watch a video demo of The Cracker.

56. The Cardio Muscle-Builder

Armor Building: 2 x double cleans

1 x military press
3 x front squats
Followed immediately by 10 kettlebell swings
Prescription: Men use 20-24 kg kettlebells; women use 12-16 kg. Complete as many quality
rounds as possible in 15 minutes, resting as little as you have to but as long as you need.

Watch a video demo of The Cardio Muscle-Builder.

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57. The Big 3

5 reps each:
Double clean
Double press (can choose between strict military press and push press)
Double front squat

Prescription: Men use 20-24 kg kettlebells; women use 12-16 kg. Complete as many quality
rounds as possible in 15 minutes, resting as little as you have to but as long as you need.

Watch a video demo of The Big 3.

58. Armor Building + Snatches

A heavy meets light effort

Armor Building: 2 x double cleans

1 x military press
3 x front squats
Followed immediately by 5 snatches/arm

Prescription: Men use 20-24 kg kettlebells; women use 12-16 kg. Complete as many quality
rounds as possible in 15 minutes, resting as little as you have to but as long as you need.

Watch a video demo of Armor Building + Snatches.

59. 300 Swings + Armor Building

Complete 300 kettlebell swings, doing as many sets as you need to in order to maintain
excellent form throughout (e.g. running twice through a ladder of 50-40-30-20-10 swings or
however you want to break it down but you cannot perform a set of swings higher than 50
reps). Between each set of swings, you must perform one round of Armor Building: 2
cleans, 1 military press, 3 front squats.

Prescription: Men use 20-24 kg kettlebells; women use 12-16 kg. Rest as little as you have
to but as long as you need.

Watch a video demo of 300 Swings + Armor Building.

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60. The Total Body

Round 1: Double swing x 15 reps + Front squat x 5 reps + see-saw press x 3 reps/side
Round 2: Double clean x 15 reps + See-saw press x 5 reps/side + Front squat x 3 reps

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Alternating between
rounds one and two, complete as many quality rounds as possible in 20 minutes, resting as
little as you have to but as long as you need.

Watch a video demo of The Total Body.

61. The Complex with No Name

3 x Double clean
3 x Double press
3 x Double front squat

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete as many
quality rounds as possible in 15 minutes, resting as little as you have to but as long as you
need.

Watch a video demo of The Complex with No Name.

62. Off the Chertz

Complete a ladder of 1 to 5 reps of the following (1 rep each exercise, then 2 reps…5 reps
each):
Double swing
Double military press
Double front squat

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete as many
quality rounds as possible in 15 minutes, resting as little as you have to but as long as you
need.

Watch a video demo of Off the Chertz.

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63. Armor Building

(Courtesy of strength coach extraordinaire Dan John)

Double cleans x 2 reps

Military press x 1 rep
Front squats x 3 reps

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete as many
quality rounds as possible in 15 to 20 minutes, resting as little as you have to but as long as
you need.

Watch a video demo of Armor Building.

64. Killaz

Double clean x 1 rep

See-saw press x 1 rep/side
Front squat x 1 rep

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete as many
quality rounds as possible in 15 minutes, resting as little as you have to but as long as you
need.

Watch video demo of Killaz.

65. Kettlebells for Strength

Complete a ladder of 1 to 5 reps of the following (1 rep each exercise, 2 reps each
exercise…5 reps each exercise):

Double clean and press

Front squat

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete as many
quality rounds as possible in 15 minutes, resting as little as you have to but as long as you
need.

Watch a video demo of Kettlebells for Strength.

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66. Simple Strength

Complete a 1-to-3 rep ladder of the following exercise (1 rep, 2 reps, 3 reps):
Double clean and press

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete as many
quality rounds as possible in 15 minutes, resting as little as you have to but as long as you
need.

Watch a video demo of Simple Strength.

67. Shake and Bake

5 reps each:

Double kettlebell swings

Front squat
Double military press
Double one-legged deadlift/side
Push-ups

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Complete as many
quality rounds as possible in 15 minutes, resting as little as you have to but as long as you
need.

Watch a video demo of Shake and Bake.

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68. Kitten Play

Perform a 1 to 3 ladder of the following exercises (1 rep each exercise; 2 reps each; 3 reps
each):

Double kettlebell swing

Double clean
See-saw press

Prescription: Men use 2 x 20-28kg kettlebell; women use 2 x 12-20kg. Complete as many
quality rounds as possible in 15 minutes; resting as little as you have to but as long as you
need.

Watch a video demo of Kitten Play.

69. Jerk It Your Way

Long Cycle Clean and Jerks

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16kg. Set a clock for 15
minutes and perform the exercise for 15 seconds and rest for 45 seconds (to up the ante,
you can do 30 seconds on/30 seconds off instead).

Watch a video demo of Jerk It Your Way.

70. Deviled Eggs

Complete 1 rep each:

Double kettlebell swing
Double clean
Double snatch

Prescription: Men use 2 x 16-20kg kettlebell; women use 2 x 8-12kg. Complete as many
quality rounds (one round equals running through this sequence five times in a row) as
possible in 15 minutes; resting as little as you have to but as long as you need.

Watch a video demo of Deviled Eggs.

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71. Like Budda’

Complete five cycles of 1 rep each of the following exercises:

One-arm swing
Clean
Snatch
Overhead lunge
Military press

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Perform all exercises on the
right side, before switching to the left. Complete as many quality rounds (one round equals
five cycles) as possible in 15 minutes; resting as little as you have to but as long as you
need.

Watch a video demo of Like Budda’.

72. Strong(er)

100 feet farmers carry

200 feet sprints (down and back)
100 feet farmer’s carry

Prescription: Men use 2 x 24kg kettlebell; women use 2 x 16 kg. Complete as many quality
rounds as possible in 15 minutes; resting as little as you have to but as long as you need.

Watch a video demo of Strong(er).

73. Racked and Loaded

Perform a 1 to 5 ladder of the following exercises (1 rep each exercise, 2 reps each…5 reps
each)
Double clean and press
Double front squat

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16 kg. Complete as many
quality ladders as possible in 15 minutes; resting as little as you have to but as long as you
need.

Watch a video demo of Racked and Loaded.

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74. You v. Godzilla

Double lunge to press/side x 5 reps

Prescription: Men use 2 x 20-24kg kettlebell; women use 2 x 12-16 kg. Complete as many
quality rounds as possible in 15 minutes; resting as little as you have to but as long as you
need.

Watch a video demo of You v. Godzilla.

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Kettlebells are a great tool not just for strength and conditioning but for mobility work, as
well. These next workouts will loosen the joints and stretch the muscles when you’re feeling
a little tight and need to limber up.

75. The Seductive Leopard Crawl

One-arm swing x 3 reps/side

Clean and press x 3 reps/side
Snatch x 3 reps/side
Racked front squat x 3 reps/side
Leopard crawl x 50 feet.

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Complete as many quality
rounds as possible in 15 minutes, resting as little as you have to but as long as you need.

Watch a video demo of The Seductive Leopard Crawl.

76. A Get Up for Good Measure

5 x One-Arm Swing
5 x Clean
5 x Snatch
1 x Reverse Turkish Get-Up

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Complete as many quality
rounds as possible in 15 minutes, resting as little as you have to but as long as you need.
Finish all exercises on one side before switching to the other side.

Watch a video demo of A Get Up for Good Measure.

77. Get Up Graffiti

This sequence is best explained visually. I’m not gonna even try to explain it in writing. Just
watch…

Prescription: Men use 16-20kg kettlebell; women use 8-12kg. Complete as many quality
rounds as possible in 15 minutes. Rest as little as you have to but as long as you need.

Watch a video demo of Get Up Graffiti.

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78. A Vulgar Display of Tasty Discomfort

5 reps each of:

One-arm kettlebell swing
Clean and press
Snatch
Windmill
Reverse lunge

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Perform all exercises on the
right side, before switching to the left. Complete as many quality rounds as possible in 15
minutes, resting as little as you have to but as long as you need.

Watch a video demo of A Vulgar Display of Tasty Discomfort.

79. The Pressing Get Up

Press the kettlebell at every step of the Turkish Get-Up

Prescription: Men use 20-24kg kettlebell; women use 12-16kg. Complete as many quality
rounds as possible in 15 minutes; resting as little as you have to but as long as you need.

Watch a video demo of The Pressing Get Up.

80. The Snatcharoo

One snatch and one step, 3 times on the right

One snatch and one step, 3 times on the left

Prescription: Men use 20-24kg kettlebell; women use 12-16 kg. Set a timer for 15 minutes;
resting as little as you have to but as long as you need.

Watch a video demo of The Snatcharoo.

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The beauty of kettlebells is they offer such diversity and you can switch from movement to
movement with fluidity and ease. So they really open up what’s possible as far as creating
workouts go. We asked YOU to tell us some of your favorite kettlebell concoctions. Here’s
what you came up with.

81. The Brutalizer – from Strong ON! member Todd Graham

Double unders x 20 reps

Kettlebell swings x 15 reps
Goblet squat ladder x 10-to-1 rep and back up
Push-up ladder x 10-to-1 rep and back up

Example: Do 20 double unders, 15 swings, 10 squats, 10 push-ups, then 20 DUs, 15 swings,

9 squats, 9 push-ups, etc. until 20 DUs, 15 swings, 1 squat, 1 push-up. Then climb back up
the ladder while keeping DUs and swings consistent.

Prescription: Men use 16-20kg; women use 8-12kg

82. Weight of the World – from Strong ON! member Marc Braun

Complete 3 reps each:

Double military press
Front squat
Double clean

Prescription: Use your 3rm for each movement. Complete 5-10 sets depending on your
strength/needs, resting as needed but keeping it mind it’s a strength effort so rest for at
least 1 minute but up to 5 minutes between sets.

83. A Kettlebell Love/Hate Favorite – from Gianna Bandoni of G-Fit Kettlebell Studio

1 Turkish get up + 5 snatches at the top

Prescription: Do all on the right side; switch and repeat on the left. Men use 20-24kg;
women 12-16kg. Complete 10 rounds/side (this takes about 15 minutes total) or 20
rounds/side (this takes 25-30 minutes total).

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84. Clean and Jerk Max Out – from Coach Mark Limbaga

During the course of a week, practice the double clean and jerk, using a 15rm kettlebell for
one day, one or two sizes down the next. Rest 2 days between workouts.

Do 5 sets of 2-4-6 ladders, record time, and each successive session, aim to beat your
previous time..

When you can no longer budge the clock, restart with 3-5-7 ladders and repeat the
process...When the clock would no longer budge, rest a few days and either:

1. Do a rep max with the heavier bells used for this program or

2. Test your new 15rm.

85. 100 Heavy as Hell Swing Challenge – from Trish Van Gordon of IGNITE Health and
Fitness

Swing a HEAVY kettlebell 100 times during your prescribed workout for that day. Complete
these reps in 5 sets of 20 or 10 sets of 10.

Prescription: Use twice as much weight as you normally would for kettlebell swings either
as single bell swings or double swings. Continue daily for a month as an add-on (for
advanced athletes) or as a stand-alone (for newbies).

86. Better with a Friend – from Strong ON! member Alie Allen

In an “I Go, You Go” fashion, divide the following movements and reps between yourself
and your partner every 5 reps:

Double cleans x 20 reps

Single-arm snatches x 10 reps / side
Bent over row x 10 reps/side
Double kettlebell clusters x 20 reps
Goblet squats x 20 reps
Bike or row x 20 calories

Prescription: Complete 4 rounds with your partner. Men use 2x16-20kg for double cleans;
women 2x8-12kg.
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I created Strong ON! in order to help people get good to great at many different skills rather
than wreck their bodies or spirits trying to be the best at any one thing. Because for most
people, it’s better to have a wide range of skills that span different systems versus
specializing in one skill (which can leave you injured or burnt out). And in this version of
Racked and Loaded, I’m doing something I’ve never done before: Given a sneak peek into
the Strong ON! programming. Take a look for yourself. The following 15 workouts are just as
they look in the Strong ON! Membership Site so you can get a feel for what the daily
workouts look like. “Enjoy” mwahahaha…ahem… I mean…Strong ON!

87. Barrel of Monkeys

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88. Taffy

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89. Thunder in Paradise

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90. The Sweats

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91. The Sharpener

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92. The Feels

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93. White Lightning

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94. Dig In

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95. Mr. Scrumptious

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96. Crang

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97. Swing It!

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98. Hold This, Will Ya?

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99. Ribeye

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100. The Big Cheese

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101. Super 8

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 Incredible Results, Simple And Fast With Strong ON!
Log In. Do The Workout. Get Results
With Strong ON!:
-You’ll burn maximum calories in minimum time through the power of daily kettlebell
complexes, combos, circuits, and chains.

-Lose weight WITHOUT losing strength.

-Gain strength WITHOUT losing flexibility.

-Triple your endurance WITHOUT becoming a muscle-less, skin-sagging, skeleton.

-You’ll have an exercise program you can follow at home, in the gym, or on the road.

-No guesswork, no confusion. No “figuring out what to do.” Login, do the workouts, get results.

-Find motivation, accountability, and support within our online Strong ON! Community.

-Partake in extravagant, fat-exploding, muscle-molding quarterly EXTREME fitness challenges.

And it’s simple. You just log in, do the daily workout and get results. No expensive personal
trainer, no puttering around the gym without a purpose or a plan. No wasting time when you
could be reaching personal goals, from fat loss to your first (or 10th) pull up or hitting a new
kettlebell PR.

Join Strong ON! Today and Get IMMEDIATE Access to:

My (In)Famous Kettlebell Challenges:
• 21 Day EXTREME Kettlebell Challenge - CONDITIONING
• Kettlebell Inferno – RAPID FAT LOSS
• Kettlebell Ultimate – POWER
• Kettlebell Maximum – MUSCLE
Learn more about Strong
• Kettlebell Super – STRENGTH ON! HERE.
• Kettlebell Calisthenos – BODYWEIGHT MASTERY
• Kettlebell HUMONGOUS – STRENGTH / MUSCLE

Invaluable Resources:
• Doctor-Approved “Minimalist” Nutrition Plans
• Delicious and Easy-to-Make Recicpes
• Downloadable Progress Tracker
• 14 Day Kettlebell Kickstart Entry Program
…And lots more! 55
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