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The TACFIT Kettlebell SpetsnazDaily Journal
LEVEL 1“Pre-Recruit” workout series
7x4 calendar
TACFIT® Tactical Fitness Systems
TACFIT Kettlebell Spetsnaz Workout Journal
Scott Sonnon, Chief Operations OfficerCopyright 2014 by RMAX International
All rights reserved.No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address:
RMAX InternationalP.O. Box 501388Atlanta, GA 31150Website: WWW.RMAXINTERNATIONAL.COM
Email comments and questions to: [email protected]
TACFIT® is a registered trademark of Sconik International LLC.DISCLAIMER:
The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs.
LEGAL STATEMENT:
When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.
ATTENTION:
Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damagesarising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercisedevice. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury.
IMPORTANT:
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.
T A C F I T 7 X 4 C A L E N D A Rintensity
WEEK 1 WEEK 2 WEEK 3 WEEK 4No Mobility
1Mobility
8Mobility
15Mobility
22Low Compensation
2Compensation
9Compensation
16Compensation
23Mod Strength
3Strength
10strength
17Strength
24High Conditioning
4Conditioning
11Conditioning
18Conditioning
25No Mobility
5Mobility
12Mobility
19Mobility
26Low Compensation
6Compensation
13Compensation
20Compensation
27Mod Strength
7Strength
14Strength
21Strength
28
D A Y 1 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your No Intensity Day, repeat three times total for a total of 24 minutes.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
Mobility Drill
Sit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 2 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your Low Intensity Day, repeat three times for a total of 24 minutes.
Spend more time in general, if you need it, on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
D A Y 3 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 4 : C O N D I T I O N I N G L E V E L 1“ P R E - R E C R U I T ” H I G H I N T E N S I T Y
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
D A Y 5 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your No Intensity Day, repeat three times total for a total of 24 minutes.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
Mobility Drill
Sit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 6 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your Low Intensity Day, repeat three times for a total of 24 minutes.
Spend more time in general, if you need it, on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
D A Y 7 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
D A Y 8 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your No Intensity Day, repeat three times total for a total of 24 minutes.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
Mobility Drill
Sit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 9 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your Low Intensity Day, repeat three times for a total of 24 minutes.
Spend more time in general, if you need it, on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
D A Y 1 0 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 1 1 : C O N D I T I O N I N G L E V E L 1“ P R E - R E C R U I T ” H I G H I N T E N S I T Y
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
D A Y 1 2 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your No Intensity Day, repeat three times total for a total of 24 minutes.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
Mobility Drill
Sit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 1 3 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your Low Intensity Day, repeat three times for a total of 24 minutes.
Spend more time in general, if you need it, on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
D A Y 1 4 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
D A Y 1 5 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your No Intensity Day, repeat three times total for a total of 24 minutes.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
Mobility Drill
Sit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 1 6 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your Low Intensity Day, repeat three times for a total of 24 minutes.
Spend more time in general, if you need it, on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
D A Y 1 7 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 1 8 : C O N D I T I O N I N G L E V E L 1“ P R E - R E C R U I T ” H I G H I N T E N S I T Y
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
D A Y 1 9 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your No Intensity Day, repeat three times total for a total of 24 minutes.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
Mobility Drill
Sit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 2 0 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your Low Intensity Day, repeat three times for a total of 24 minutes.
Spend more time in general, if you need it, on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
D A Y 2 1 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
D A Y 2 2 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your No Intensity Day, repeat three times total for a total of 24 minutes.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
Mobility Drill
Sit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 2 3 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your Low Intensity Day, repeat three times for a total of 24 minutes.
Spend more time in general, if you need it, on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
D A Y 2 4 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 2 5 : C O N D I T I O N I N G L E V E L 1“ P R E - R E C R U I T ” H I G H I N T E N S I T Y
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
D A Y 2 6 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your No Intensity Day, repeat three times total for a total of 24 minutes.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
Mobility Drill
Sit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
D A Y 2 7 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
For your Low Intensity Day, repeat three times for a total of 24 minutes.
Spend more time in general, if you need it, on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
D A Y 2 8 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
Circuit Round 1 Round 2 Round 3 Round 4
Kneeling Clean
Horizontal Pull Over
Military Press
Side Rock-It
Windmill Low Pull
Horn Swing
Flag Stir
Two-Hand One-Leg Romanian Deadlift
Cool-DownTwisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Warm-UpSit-Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Knee Circle
T A C F I T K E T T L E B E L L S P E T S N A Z
D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: Perform 35 seconds of each exercise in circuit style - 4 minutes 40 seconds for one circuit round. Take a 60 second break. Then, perform the circuit again, for a total of 4 rounds, or 22 minutes 40 seconds total, including the 60 second break.
If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.
During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 8 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.