The 300 Kettlebell Challenge
The 300 Kettlebell Challenge is a no-holds-barred training protocol for forging a battle-
ready physique through the power of high-intensity kettlebell training. Our focus is
generalist: that is, to develop a broad range of physical ability, from building lean,
functional muscle to lungs that never say die.
The 300 Challenge consists of three primary training routines – Kettlebell Gladiator,
Kettlebell Spartan, and Kettlebell Barbarian – where each collects 300 total reps of
different exercises in different ways. Each primary training routine is performed once per
week, and each has a different emphasis (strength and power, muscle, and conditioning).
Between the primary training routines, however, there are minimalist auxiliary assignments
to keep fat burning and mobility improving.
In total, the 300 Challenge is 21 days. Each of the primary routines is a “You vs You”
format, where the goal is to beat your best every time. You’ll first do this by trying to
complete the workout FASTER than your previous attempt. During week three, if you've
been able to complete the workouts faster than week one, you may increase weight
slightly. In other words, a good rule for when to increase weight is when you've set
consecutive personal best workout times for two weeks in a row. If you choose to run this
entire protocol again, you should bump up weight for all of the primary workouts starting
in week 1, if, and only if, you were able to complete the workouts faster each time during
your first cycle through.
Make note of all your progress during the 21 days, then take 2 weeks off, and, if you so
desire, run another 21 days after that.
Otherwise, the protocol is simple and straightforward. Ideally, perform one of the primary
routines on non-consecutive days. A Monday/Wednesday/Friday or
Monday/Wednesday/Saturday split would be ideal. Then, perform the auxiliary
assignments between. Repeat for 21 days. Get awesome results. (Add the eating protocol
for even more impressive outcomes; see below).
ChroniclesOfStrength.com
The 300 Kettlebell
Challenge
Daily (Minimalist) Warm Up
Dead hangs (just hang loosely from a pull up bar) x 90 total seconds
Jump rope or light jogging x 5 minutes
LIGHT Turkish get ups x 5 minutes
Then, get to work! (Note: It’s also wise to perform a single LIGHT set of each exercise on
the menu for the day).
Auxiliary Assignments
Every day, perform a 20 - 60 minute brisk walk. Try to walk on the longer side (closer to 60
minutes) on the days you aren’t performing one of the primary 300 routines.
Every other day, perform the following mobility complex:
Kettlebell halo x 20 seconds [R + L]
Kettlebell windmill x 20 seconds [R + L]
Reverse Turkish get up x 60 seconds [R + L]
Repeat for 15 minutes, focusing on quality reps, using a light weight (12 - 16kg men; 8kg
women).
Every fourth day perform 300 kettlebell swings with a LIGHT weight (16 - 20kg men; 8 -
12kg women).
ONCE PER WEEK: Complete the "surprise" workout that is delivered via email.
Sample Weekly Schedule:
Monday: Warm up + Kettlebell Gladiator + 20 minute brisk walk
Tuesday: Mobility complex + 60 minute brisk walk
Wednesday: Warm up + Kettlebell Spartan + 30 minute brisk walk
Thursday: 300 kettlebell swings + Mobility complex + 20 minute brisk walk
Friday: Warm up + Surprise workout + 45 minute brisk walk
Saturday: Warm up + Kettlebell Barbarian + 20 minute brisk walk
Sunday: Mobility complex + 60 minute brisk walk
ChroniclesOfStrength.com
The 300 Kettlebell
Challenge
The Primary Training Routines
Kettlebell Gladiator (Muscle Emphasis)
Note: The weight prescription for all of these exercises: You should feel like you have max 1-2
reps left in the tank. The last few reps of each movement should feel very difficult to complete
but can still be completed with good technique.
Double Kettlebell Press 3 x 15 reps
Double Bent Row 3 x 15 reps
= 90 reps
Double Front squat 2 x 20 reps
Single Kettlebell Crush Curl 2 x 20 reps
= 80 reps
Horizontal Press (your choice of dips, bench press, floor press, or push up variation) 3 x 15
reps
Double Kettlebell Sumo Deadlift 3 x 15 reps
Leg Raises 2 x 20 reps
= 130 reps
= 300 total reps.
ChroniclesOfStrength.com
The 300 Kettlebell
Challenge
The Primary Training Routines
Kettlebell Spartan (Strength and Power Emphasis)
A1: Single Kettlebell Push Press x 15 reps (each arm) = 30 reps
A2: Single Kettlebell Snatch x 15 reps (each arm) = 30 reps
Repeat twice. Men use 20 - 24kg; women use 12 - 16kg.
=120 total reps.
B1: Single Kettlebell Press Descending Ladder: 5 - 1 = 15 reps each arm = 30 reps
B2: Single Kettlebell Clean Descending Ladder 5 - 1 = 15 reps each arm = 30 reps
Repeat twice. Use 7 - 8 rep max pressing weight for both presses and cleans. It should be
HEAVY.
= 120 total reps
C1: Single Arm Kettlebell Swing x 15 reps (each arm) = 30 reps
C2: Single Kettlebell Thruster x 15 reps (each arm) = 30 reps
Run once. Use a kettlebell at least one size heavier than you used for snatches.
= 60 total reps
= 300 reps
ChroniclesOfStrength.com
The 300 Kettlebell
Challenge
The Primary Training Routines
Kettlebell Barbarian (Conditioning Emphasis)
1 circuit = 5 exercises x 15 reps each (= 75 reps total).
So, 4 circuits = 300 reps total.
There are three circuits: Alpha, Bravo, and Charlie. You must run through each circuit once,
with little to no rest between exercises, and minimal rest between circuits. HOWEVER, to
get a full 300 reps, you must… on week one perform Alpha twice; on week 2, perform
Bravo twice; on week three, perform Charlie twice.
Men should begin with 2 x 12 - 16kg; women with 2 x 8kg.
Circuit 1: Alpha
Thrusters (front squat to overhead press) x 15 reps
Double Swings x 15 reps
Bent Over Row x 15 reps
Push Ups (on kettlebells) x 15 reps
Rack Hold x 15 seconds*
*"one Mississippi, two Mississippi, etc." ; )
Circuit 2: Bravo
Double Clean x 15 reps
Front Squats x 15 reps
Double Push Press x 15 reps
Crush Curl (single kettlebell) x 15 reps
Hollow hold x 15 seconds
Circuit 3: Charlie
Turkish Get Up R* x 15 reps
Turkish Get Up L x 15 reps
Reverse Lunge R x 15 reps
Reverse Lunge L x 15 reps
Plank x 15 second
*Tip: Perform as many consecutive get ups as you can with good form before switching
sides, but switch sides as needed to keep the momentum going.
ChroniclesOfStrength.com
The 300 Kettlebell
Challenge
Surprise Workouts
Surprise Workout 1: Spartan Circuit
Sprint x 10 - 15 seconds
Kettlebell snatch x 10 reps each arm
Recovery jog (or jump rope) x 2 minutes
AMRAP in 20 minutes.
Men use 16-20kg; women 8-12kg
Surprise Workout 2: Mr. Brute
Perform 30 seconds [Right + Left] of the following exercises:
Halo
Windmill
Single leg deadlift
One arm swing
One arm clean
One arm snatch
One arm push press
Reverse lunge
One arm squat
Turkish get up (take 30 seconds to perform one rep on each side)
Repeat. Try to run the entire workout (20 minutes in total) without setting the kettlebell
down. Men use 16 - 20kg; women use 8 - 12kg.
Surprise 3: Dastardly
Kettlrbell swing. 30 seconds on/30 seconds off x 2 minutes
One-arm swing to clean to snatch. 30 seconds on/30 seconds off x 4 minutes (switch sides
each set)
Repeat sequence three times (18 minutes total), attempting to do so without any extra
rest.
Men use 16-20kg; women 8-12kg
ChroniclesOfStrength.com
The 300 Kettlebell
Challenge
Supplementary Eating Plan
There are two paths you can take with the 300 Kettlebell Challenge, one emphasizing
strength and muscle (Get Hench), the other emphasizing fat loss and body-recomposition
(Get Lean). If you want to pursue both, I recommend doing the body-recomposition
emphasis first for 21 days, then running again for another 21 days with the strength and
muscle emphasis.
Get Hench
3 square meals per day in accordance with the following guidelines (a palmful of lean
quality protein, at least two fistfuls of dark green vegetables, 2 TBS healthy fat such as
extra virgin olive oil, avocado, coconut oil, etc., 1 palmful complex carbohydrate, such
as baked sweet potato, brown rice, quinoa, etc. May finish the meal with a cup of low-
sugar fruit, such as strawberries) ,
No-no list: alcohol or added sugars (natural sugar in fruits and veggies is OK, as well as
the honey included in the Spartan Smoothie).
Also consume the following shake in addition to each meal (this will ensure the
additional calories and protein needed to gain strength and size), at least TWICE per
day. You MAY add a third shake, if desired.
Spartan Smoothie
Combine the following ingredients in a blender and process until smooth:
40 grams chocolate or vanilla whey protein
1 frozen banana
1/2 cup oats
2 TBS all-natural nut butter of choice
1 c milk of choice
1 tsp raw honey
Dash of cinnamon
1 TBS chia seeds (optional)
1/2 crushed ice
Get Lean
On training days, have 3 square meals (according to the guidelines detailed above) plus
a post-workout Spartan Smoothie..
On non-training days, have a Spartan Smoothie for breakfast, then two square meals.
Also, fast for 12 - 18 hours at least once per week (again, on a non-training day).
ChroniclesOfStrength.com
