Kettlebell “Versus” Series: Jason Statham vs the Rock (part 1)

Who would you rather look and/or perform like – Jason Statham, or the Rock?

See, if you want “functional fitness” and lean muscle, you want to model your training after someone like Statham. (We’ll talk about his training approach in today’s article, and then dial in on the Rock next time.)

Jason has said:

“Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

While I don’t know what his exact workout plan is, I’d bet it was something similar to the methods we use in my “500” KB Challenge.

Doing workouts like this:

500 Rep EMOM KB Challenge

Set your timer for 60 second intervals. At the beginning of each 60 second interval, start your set. Your rest period is from the time that it takes you to complete your set, until the next 60 second interval starts:

Minute 1 – 20 two hand KB swings
Minute 2 – 20 two hand KB swings
Minute 3 – 10 two hand KB swings
Minute 4 – 20 push ups
Minute 5 – 20 push ups
Minute 6 – 10 push ups
Minute 7 – 10 walking lunges (per leg)
Minute 8 – 10 walking lunges (per leg)
Minute 9 – 5 walking lunges (per leg)
Minute 10 – 10 one arm KB rows (per side)
Minute 11 – 10 one arm KB rows (per side)
Minute 12 – 5 one arm KB rows (per side)
Minute 13 – 10 burpees
Minute 14 – 10 burpees
Minute 15 – 10 burpees
Minute 16 – 10 burpees
Minute 17 – 10 burpees
Minute 18 – 10 burpees

Repeat for 2 rounds, for a total of 500 reps.


THAT’s how you want to train if you want to look and perform like Jason.

Learn more about my full 500 KB workout plan here:


And stay tuned for part 2 tomorrow… we’ll talk about how if you want to get straight up JACKED… if you want brute strength and raw power and an intimidating presence to go with it… how you can train like the Rock!

-Forest Vance, Kettlebell Expert,

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