“Cold Steel” – Sample 4 Week KB Hybrid Workout

I am sitting here writing up a workout for one of my Elite Distance KB coaching clients.

With their permission, of course, I am going to share one of the workouts from their plan, to give you an idea of how the program works.

Now – and this is SUPER important – I want you to realize that this is customized, based on this specific client’s goals.

Also realize that the workout is customized based on the specific equipment the client has to train with.

As well as time available to train, injury history, etc.

This client is looking to:

– get stronger
– lose bodyfat
– improve movement
– reduce pain
– feel great

So here’s what we’re working on:


*I have not included video demos of exercises in this sample – but know that they are linked up client as part of the full program*

“Cold Steel” – Week 1, Day 2

A – Warm Up – perform easy, continuous reps of each exercise for 20 seconds. “Flow” from one move to the next, without rest. Do the circuit 2x total:

– run in place
– prisoner squat
– push up
– band pull apart

B – Deadlift – follow the set / rep schedule below for the 4 week program … rest for at LEAST 2 minutes between sets:

– week 1 = 3 sets, 8 reps each, 70% 1RM
– week 2 = 4 sets, 5 reps each, 80% 1RM
– week 3 = 4 sets, 5 reps each, 80% 1RM
– week 4 = 4 sets, 3 reps each, 90% 1RM

C – Burner – do 1 round of the following circuit … go as FAST as possible, abd try to beat your time each week!

– KB goblet carry – approx 200 yds
– 15 burpees
– KB ground-to-overhead – 15
– 15 burpees
– KB goblet carry – approx 200 yds


I hope that gives you a good idea of what a workout might look like in my Elite Distance KB coaching program.

This was a sample from an actual program that I am designing for one of my clients – so if I were to design a program for YOU, it would likely look different! – because you probably have slightly different goals, time to train, available equipment, etc –

But at least you can see what a training session might look like, and how I would put it together.

Here is more info on my Elite Distance KB Coaching, if you are interested in applying for one of the 4 remaining available spots:


Have a great day, talk soon –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor

17 Minute KB / Jump Rope WO + sale on “Top 21 Fit Biz Mistakes”

It’s Labor Day, and I just finished up leading a couple of great training sessions at FVT.

Now I am wrapping things up here at the gym and then will be off to enjoy the rest of the Holiday with the fam.

How about you?

Since you couldn’t physically be at the workouts this morning at FVT, here is the conditioning portion of the boot camp we did –

You can crank this in about 14-17 minutes, you just need a single, moderate weight (12 or 16k for women, 20 or 24k for men) KB and a jump rope.


17 Minute KB + Jump Rope Conditioning WO

– 7 1 arm swings (per side)
– 5 goblet squats
– 100 single jump rope jumps OR 33 double unders
– 7 goblet squats
– 5 1 arm swings (per side)
– 100 single jump rope jumps OR 33 double unders

Do 3 rounds as fast as possible!


Most folks in boot camp this morning finished in around 15 minutes – if you try this one, let us know how you do.

Have a great day, talk soon –

– Forest Vance

PS – We are opening a new FVT studio location this month!

To celebrate, I am putting my best-selling course, “Top 21 Fitness Business Mistakes … and How to Avoid Them!”, on sale.

Save 60% off the regular price, this week only, at the link below: