This is a sample workout from the 300 Kettlebell Challenge, a complete kettlebell training system designed to help you build a Spartan body and unleash your inner warrior in just 28 days, with 20 to 30 minute workouts, 3 to 4 days per week.

If you like what you see below, you can grab the full program at the link below:

-> The 300 Kettlebell Challenge

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22-min “Shield Bearer” Odd/Even KB EMOM

PART 1 — EMOM — 8 minutes

Set your timer for 60-second intervals. Complete the prescribed reps at the top of each minute. Your rest is whatever time remains before the next minute starts. Alternate between the two exercises for 4 rounds each.

• Odd minutes (1, 3, 5, 7): Clean and Press — 5 per side
• Even minutes (2, 4, 6, 8): One-Arm Row — 10 per side

PART 2 — FOR TIME — 3 rounds

Complete 3 rounds of the following as fast as possible with good form.

• Goblet Squat — 10 reps
• Push-Ups — 10 reps
• One-Arm Swing — 5 per side
• Plank Hold — 30 seconds

FINISHER — AMRAP 5 minutes

Get as many rounds as you can.

• KB Lunges — 5 per side
• Burpees — 5 reps

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Want more workouts like this one? The 300 Kettlebell Challenge includes:

• the 300 Kettlebell Challenge (digital book copy – new for May / June 2026)
• the 300 Kettlebell Challenge Companion Videos (I personally walk you through every single workout in the book)
• the 300 Kettlebell Challenge Workshop (an hour-long deep dive into the basics of safe and effective KB training)
• Athletic Gainz Diet – the Workshop (f Spartans had a meal plan, trust me, this would be it)
• the Spartan Kettlebell Sprint (full BONUS 28-day Challenge based around daily 15-minute Spartan-Style KB workouts)

Click here to get the full 300 Kettlebell Challenge System. The official Challenge starts Monday, June 1st.

— Forest Vance, MS
Kettlebell Expert
Over-40 Specialist
ForestVanceTraining.com
KettlebellBasics.net

Spartan Kettlebell Strength is LIVE! – Are you joining us for the official Challenge? More info on the next page – we start Monday:

-> Spartan Strength Kettlebell

Here is a sample workout from the program:

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THE AGOGE – Spartan KB Challenge #2

Version 1 — Beginner

6 rounds for time:

• 10 Goblet Squats
• 10 Push-Ups
• 5 KB Lunges Right
• 5 KB Lunges Left
• 10 One-Arm Swings Right
• 10 One-Arm Swings Left

50 reps per round.
300 reps total.

Version 2 — Intermediate / Advanced

6 rounds for time:

• 10 One-Arm Swings Per Side
• 10 Push-Ups
• 5 Lunges Right
• 5 Lunges Left
• 5 One-Arm Rows Per Side

50 reps per round.
300 reps total.

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Reclaim your strength, build a Spartan body, and unleash your inner warrior in just 20–30 minutes a day, 3–4 days per week. Spartan Strength Kettlebell starts Monday:

-> Spartan Strength Kettlebell

— Forest

Each year on Memorial Day, we honor the memory of those who have lost their lives in service to the US military.

People observe this day in many ways, but one of them is a workout called the “Murph.” The Murph workout gained popularity through the CrossFit community, who often design workouts to honor those who have died serving our country. These are called Hero Workouts.

A Navy Lieutenant named Michael Murphy is the man behind the “Murph.” He was killed in Afghanistan on June 28, 2005. The workout that we now do was actually his routine, and he referred to it as “Body Armor.” This is why many people perform it while wearing a 20 lb vest or body armor.

If you’ve watched the movie Lone Survivor or read the book by the same name, then you are familiar with Michael Murphy.

The workout is now performed throughout the US to help raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to honor those who served and sacrificed.

The typical Murph workout is:

For time:

Run 1 mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 mile

*Traditionally performed with a 20 lb vest or body armor

The pull-ups, push-ups, and squats can be broken into smaller sets if preferred. Many people perform:

20 rounds of:

5 pull-ups

10 push-ups

15 squats

If you prefer kettlebells, we’ve also put together a kettlebell version.

Murph means a lot to many people, and our intention isn’t to change or replace the original workout. The goal is simply to make the challenge accessible and meaningful for more people in our community using the tools we train with every day.

For time:

Run 1 mile

100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)

200 Push-Ups

300 Air Squats

Run 1 mile

If you want an easier version:

Run 1/2 mile

50 kettlebell swings or snatches

100 push-ups (modify if needed)

150 squats

Run 1/2 mile

The key is intent—and ours is to remember, reflect, and push ourselves in honor of those who sacrificed so much.

Enjoy a meaningful Memorial Day.

Forest Vance

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PS – Over the last few months, I’ve been working on a brand-new 300 Kettlebell Challenge.

This is an entirely new system designed to help you build a Spartan body and unleash your inner warrior in 28 days.

I rewrote the whole thing from scratch.

I added completely new workouts, coaching principles, mindset strategies, nutrition concepts, recovery ideas, and long-term training approaches.

It’s finally done.

And since you’re already on my list, I wanted to open up early access to you first.

This includes the complete digital book plus the full challenge system, workout coaching videos, Kettlebell Basics Workshop, Unbreakable Warrior Workshop, and Athletic Gainz Diet Workshop.

Check it out here:

-> NEW 300 Kettlebell Challenge – Early Access

This 300-rep kettlebell challenge is for all the strong moms out there — have a great Mother’s Day!

And if you want a little something for yourself (or need a last-minute gift idea), I’ve got my Firebreather Kettlebell program on sale today:

–>> Firebreather Kettlebell – Mother’s Day Flash Sale

The Mother’s Day 300: Spartan Kettlebell Challenge

Format — EMOM (Every Minute on the Minute): Start each exercise at the top of the minute. Do your reps, then rest for whatever time is left. When the next minute hits, move to the next exercise.

Minute 1 — Two-Hand Kettlebell Swings — 20 reps

Minute 2 — Push-Ups (scale to knees if needed) — 10 reps

Minute 3 — Alternating Lunges — 10/side

Minute 4 — Kettlebell Rows — 10/side

Minute 5 — Jumping Jacks — 30 reps

Minute 6 — One-Arm Kettlebell Swings — 10/side

Minute 7 — Narrow Push-Ups (scale to knees if needed) — 10 reps

Minute 8 — Kettlebell Side Lunges — 10/side

Minute 9 — One-Arm Kettlebell Rows (feet close) — 10/side

Minute 10 — Seal Jacks — 30 reps

Minute 11 — Hand-to-Hand Kettlebell Swings — 10/side

Minute 12 — Wide Push-Ups (scale to knees if needed) — 10 reps

Minute 13 — Dragon (Curtsy) Lunges — 10/side

Minute 14 — Gorilla Kettlebell Swings — 10/side

Minute 15 — X-Jacks — 30 reps

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🔥 Firebreather Kettlebell — Mother’s Day Special

Want to treat yourself or grab a last-minute gift for the strong woman in your life? My Firebreather Kettlebell course is on sale today only. Whether you want to be that fire-breathing kettlebell mom — or you want one in your corner — this is the deal.

–>> GET THE FIREBREATHER DEAL — TODAY ONLY

Have an amazing Mother’s Day.

— Forest

Try this descending ladder finisher at the end of your next workout:

Kettlebell clean → lunge (same side rack/forward leg)
5 reps per side
Then 10 push-ups

4 reps per side
8 push-ups

3 reps per side
6 push-ups

2 reps per side
4 push-ups

1 rep per side
2 push-ups

Quick notes:
• Clean → step into the lunge with the same side forward
• Switch sides with a one-arm swing
• Push-ups can be toes or knees—just keep moving

Give it a shot and let me know how it goes.

— Forest

PS – Check out the video breaking this one down on my Instagram (it’s the most recent post on the page) -> https://www.instagram.com/forestvance/

I watched Gladiator again recently. I’ve seen it dozens of times at this point — but I keep coming back for Maximus.

His strength, discipline, and unbreakable will – even when everything has been taken from him.

That character is just something else!

And it got me thinking about what it actually took to bring that character to life…

So I was listening to an interview recently where Russell Crowe talked about how he prepped for the role.

He talked about working on:

• Endurance & Stamina — He sparred and boxed to build the kind of conditioning that doesn’t quit.
• Agility & Mobility — Yoga kept him fluid, sharp, and ready to move like a fighter — not just look like one.
• Strength & Power — Heavy lifting to build real muscle and raw force from the ground up.
• Active Recovery — Daily walks to keep the body moving, flush the fatigue, and stay ready to go again.
• Mental Toughness — Do all of the above, consistently, for months. That’s how you forge the will.

So when I put together the Gladiator Gains Kettlebell Challenge, I wanted to help people build the performance and physique of a modern-day gladiator — without having to train morning to night as Russell did. Just 3-4 workouts per week, 20-30 minutes, at home with a kettlebell or two.

-> Check out the full Gladiator KB GAINZ program here (one-day fire sale)

Here’s one of my favorite workouts from the challenge. Remember, you’re going to get over 100 other workouts like this inside Gladiator Gains — but here’s a sample:

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Gladiator KB GAINZ workout (free sample)

Part 1 — Strength Ladder

Superset lunges with either chin-ups, over-the-bar holds, or 1-arm KB rows. Run through this twice:

• 3 lunges / 1 chin-up or 5-sec hold or 3 rows per side
• 6 lunges / 2 chin-ups or 10-sec hold or 6 rows per side
• 9 lunges / 3 chin-ups or 15-sec hold or 9 rows per side

Rest, then repeat.

Part 2 — Circuit Training

45 seconds per exercise, no rest between moves, one rest between circuits. 4 rounds:

• Single-arm KB swings
• Saw (moving plank — engage the upper body, drive the elbows down, use the lats)
• Side-to-side KB lunges
• High knees in place

Part 3 — Core & Arms Finisher

8-minute AMRAP:

• 5 KB halos with tricep extension per side
• 5 plank-to-push-up per side

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If you liked that workout, you’re going to love the full Gladiator Gains Kettlebell Challenge.

With this challenge, you’re going to build gladiator-level strength and muscle, drop fat, boost endurance, and stay strong and pain-free with recovery-focused routines — plus challenge yourself with unique methods like Macon German Volume Training.

Here’s the deal on this sale: this program is on sale for one day only — a fire sale as we roll into the summer. This bundle is actually 10 different gladiator-themed workouts. It’s normally off the market, but I’m opening it up for a 3-day sale to close out the month.

Day 1: Action Hero Kettlebell ✅
Day 2: Viking Valor Kettlebell ✅
Day 3: Gladiator Gains Kettlebell ← today

Tomorrow: it’s gone.

If you’re thinking about it, check out the link below – and let it fuel your training the way Maximus fueled his battles in the arena:

–>> Gladiator KB GAINZ program here (one-day fire sale)

— Forest Vance, MS, Kettlebell Specialist
FVTraining.com | KettlebellBasics.net