Quick reminder:

Today’s Fall Training Stock-Up Sale deal is the entirely new, rebuilt-for-2026 version of my 300 Kettlebell Challenge.

The special one-day price ends tonight:

-> GET THE 300 KETTLEBELL CHALLENGE ONE-DAY SPECIAL HERE

Almost 20 years ago, I tried the infamous “300 Workout,” created by trainer Mark Twight for the cast of the movie 300.

It was brutal.

But it was also one of those workouts that challenged you as much mentally as physically.

Here’s the original workout:

Complete the following as fast as possible:

• 25 Pull-Ups
• 50 Deadlifts — 135 lbs
• 50 Push-Ups
• 50 Box Jumps — 24″
• 50 Floor Wipers — 135 lbs
• 50 Kettlebell Clean-and-Presses — 25 per arm
• 25 Pull-Ups

300 total reps.

Obviously, that workout requires quite a bit of equipment and is very demanding.

So I came up with my own at-home, kettlebell-friendly version:

Complete the following as fast as possible:

• 25 Single-Arm KB Rows — 2 sets of 12-14 per arm
• 50 KB Swings
• 50 Push-Ups — 3 sets of 15-20
• 50 Squat Jumps
• 50 Cross-Body Mountain Climbers — 3 sets of 15-20 per side
• 50 KB Clean-and-Presses — 25 per arm
• 25 Single-Arm KB Rows — 2 sets of 12-14 per arm

Give it a shot and see how you do.

Break the reps into manageable sets, rest when needed, and focus on good technique.

And if you like this style of training, today’s Fall Training Stock-Up Sale deal is the entirely new, rebuilt-for-2026 version of my 300 Kettlebell Challenge.

It takes the basic idea behind high-rep challenge workouts like this and turns it into a complete 28-day training system you can actually follow.

But the special price is only good through tonight.

After that, the price goes back up and we move on to the next program.

-> GET THE 300 KETTLEBELL CHALLENGE ONE-DAY SPECIAL HERE

— Forest

PS – You don’t need to be able to crush all 300 reps straight through to get started.

Scale the workout appropriately, use a weight you can control, and stop if your form starts to break down.

The point is to challenge yourself — not destroy yourself.

And if you want the complete 28-day system, today is your chance to grab the newest version at the lowest price I’m offering:

-> GET THE 300 KETTLEBELL CHALLENGE HERE

Our 28-day KBs + Rucking Challenge officially kicks off today, Monday, August 24. If you haven’t signed up yet, it’s not too late to join and stay on track with the group. Here’s the link:

-> 28-day KBs + Rucking Challenge

I’m getting ready for our “Fasting Blueprint” session today, which is part of the challenge. We’re covering a lot in this one, but I want to hit on one small piece today: how to structure your fasting around when you train, for maximum performance.

Here’s the deal. Fasting works for fat loss largely because it limits your eating window, so you end up in a calorie deficit almost automatically.

(We’ll also talk about how you progress from something like a 12:12 schedule, to 14:10, to 16:8, and how to move through those stages the right way.)

But one thing people run into, especially if they’re training regularly like we do in this program, is figuring out how to structure fasting around their workouts. Here’s how I look at it:

If you train in the morning:

• Hydrate. Water and black coffee are fine.
• Keep it moderate to start. Cardio or shorter strength sessions, something like a 20-30 minute kettlebell workout, are probably fine fasted for most people. But you have to figure out what works best for you. Same goes for something like a 30 minute ruck session.
• If you can time it, try to break your fast right after your workout. That way you still get the benefit of a post-workout meal, with protein and carbs to help your muscles recover. On the days you’re training really hard, this is where it matters most.

If you train later in the day:

• Shift your eating window so your first meal comes a few hours before your workout.
• Eat a pre-workout meal. You want some carbs going in to boost your energy.
• Refuel after. Eat your last meal or a protein snack post-training to help build and repair strength.
• Stay fueled. You don’t want to walk into an hour and a half kettlebell and rucking session on 18 hours with nothing in the tank.

Those are the basics, and there’s more to intermittent fasting than just “don’t eat for 16 hours.” Today we’re also covering:

• What fasting is and why it works so well for fat loss
• 12:12 vs 14:10 vs 16:8, and how to choose the right window for you
• Morning fasting vs earlier eating windows
• What you can drink during your fast
• How to deal with hunger
• How to gradually extend your fasting window
• How to set up your fasting schedule for the week depending on when you train
• How to structure meals inside your eating window
• What your first meal should look like and how much protein per meal
• Plug and play meal templates so you’re not guessing

We’ll cover all of this and more, week by week, throughout the challenge, plus coaching check-ins along the way to see how you’re doing.

Again, it’s not too late to join today, day one of the challenge. I’d love to have you on board. Check out the link below.

-> 28-day KBs + Rucking Challenge

PS – More exciting stuff coming later this week. We’ve got a brand new version of my top-selling Warrior Flow Isometrics course, evolved and progressed for 2026. Keep an eye on your inbox.

This morning we ran a workout at the studio, and it’s the kind of session that leaves you a little wrecked in the best way. I modified it slightly so you can knock it out at home too.

Workouts like this are exactly what’s going to help you drop up to one clothing size over the next 28 days here:

-> Kettlebells + Rucking Drop-a-Size Challenge – Starts Monday, August 24th

More on that below, but first, here’s the workout.

1 – We start with a general warm-up to get you prepped for the work ahead, then move into this kettlebell circuit.

2 – Set your timer to go off every:30. Start each set at the top of each:30 interval. Rest is the time from when you finish a set until the next interval starts. Rest:60 between rounds. Do 3 rounds total.

5 clean + press (right)
5 clean + press (left)
10 one-arm swings (right)
10 one-arm swings (left)
10 push ups
8 kb side lunges (right)
8 kb side lunges (left)
10 kb sumo deadlift high pulls
5 burpees

That circuit runs about 16 minutes total.

3 – Then you take a short break, get everything ready, and go out and ruck.

We went about 2 miles this morning, some people carrying 20 or 30 pound packs. We threw in some interval work too, since the goal is to get faster and eventually hit 15 minute miles for a 5K. Here’s how it went: at the top of every 2 minutes, push a fast clip for 30 seconds, then cruise and recover until the next 2 minute mark hits, then go fast again. We kept that rolling for about 30 minutes. The fitter crew pushed the fast clip every minute instead of every 2. Then we cooled down with some stretching.

That’s your example. Do it today, do it tomorrow, or save it for the weekend and use it as your first workout of next week.

You can absolutely do this one as a one off. But the most important and most effective way to do it is as part of the full program. Here’s why: you’re systematically doing kettlebell workouts that build on one another, so you’re getting stronger week over week. You’re doing ruck workouts that build up in intensity too, so you’ll actually work up to running a 5K by the end of the 28 days. And you’re systematically doing intermittent fasting, which improves your health markers and keeps you in a calorie deficit every day so you’re actually losing weight, not just working out and hoping.

I’ll coach you through the whole thing at the link below. But hurry, we start Monday and spots are limited.

–> Kettlebells + Rucking Drop-a-Size Challenge – Starts Monday, August 24th

— Forest

Are you joining us for the upcoming 28-Day Iron + Asphalt Challenge?

-> Join the 28-Day “Iron + Asphalt” Drop-a-Size Challenge

The basic idea is simple:

We’re combining kettlebells + rucking + performance-focused intermittent fasting to help you lose up to a full clothing size in 28 days while still training hard, maintaining muscle, and feeling strong.

And one of the biggest parts of the challenge is going to be the nutrition side.

I’m taking my Feed the Beast / Modern-Day Warrior approach and turning it into a full Performance Intermittent Fasting Workshop.

See – I have tried I’ve personally used intermittent fasting for well over a decade, and I’ve used variations of this approach with hundreds of clients over the years.

There’s also a solid body of research behind intermittent fasting. It can be a very effective tool for controlling calorie intake and body weight, and depending on the person and the approach, it may also help improve things like blood-sugar control and other markers of metabolic health.

But here’s the part I think gets missed:

If you’re someone who actually TRAINS, you need to approach fasting differently.

You can’t necessarily take the exact same approach as someone who’s relatively sedentary and simply trying to eat fewer calories.

If you’re lifting weights, training with kettlebells, rucking, doing conditioning work and trying to maintain or build lean muscle, you have some additional things to think about.

You need to:

• Get enough protein
• Eat enough total food to recover
• Time your meals intelligently around harder workouts
• Know when fasted training makes sense — and when it doesn’t
• Use carbs strategically instead of automatically eliminating them
• Adjust your fasting window when your training demands change

That’s the approach we’re going to take here.

-> Join the 28-Day “Iron + Asphalt” Drop-a-Size Challenge

We’re using intermittent fasting as a fat-loss tool without sacrificing performance.

Every Monday at 12 PM CST, we’ll meet live for a short training (roughly 15-30 minutes) – followed by open Q+A.

(Can’t make it live? No problem. Every session will be recorded, so you can go back and watch it whenever you want.)

And rather than just tell you we’re going to “cover intermittent fasting,” here’s the actual plan:

WEEK 1: THE FASTING BLUEPRINT + YOUR MEAL PLAN

• What intermittent fasting actually is
• Why it can work so well for fat loss
• 12:12 vs. 14:10 vs. 16:8
• How to choose the right fasting window for YOU
• Morning fasting vs. earlier eating windows
• What you can drink during a fast
• How to deal with hunger
• How to gradually extend your fasting window
• What to do if you train in the morning
• What to do if you train later in the day
• How to set up your exact fasting schedule for the week
• How to structure your meals inside the eating window
• What your first meal should look like
• How much protein to build into each meal
• Several plug-and-play meal templates so you don’t have to guess

WEEK 2: EAT TO LOSE FAT AND PERFORM

• How much protein you need
• Why protein becomes even more important during fat loss
• How many meals to eat inside your eating window
• How to build your first meal after a fast
• Protein + produce + smart carbs + healthy fats
• Why carbs are NOT the enemy if you’re training hard
• How to place more carbs around tougher workouts
• How to avoid the giant “reward meal” after fasting
• Hydration and electrolytes
• Alcohol and fat loss
• How to adjust your portions based on your size and goals
• How to tweak the Week 1 meal templates for YOU

WEEK 3: FASTING + TRAINING

• Can you train fasted?
• When fasted training works really well
• When eating before training might be smarter
• Strength training while fasting
• Kettlebell training while fasting
• Rucking while fasting
• Why walking and rucking pair so well with fasting
• Hard conditioning and fasting
• What to eat after your workout
• How soon you actually need protein after training
• How to time carbs around harder workouts
• Signs that you may be under-fueling
• What to change if your workout performance starts dropping
• How to adjust your fasting window on harder training days

WEEK 4: MAKE IT WORK IN REAL LIFE

• How to handle weekends
• Restaurants
• Travel
• Holidays and social events
• What happens if you break your fasting schedule
• What to do after an overeating day
• Hunger-management tricks
• What to change if fat loss stalls
• Moving between 12-, 14- and 16-hour fasts
• How to transition from fat loss to maintenance
• When fasting may NOT be a good idea
• How to build a long-term approach after the 28 days are finished

By the end, I want you to understand not just what to do for 28 days, but how to adjust the approach yourself going forward.

If that sounds like what you need right now:

-> Join the 28-Day “Iron + Asphalt” Drop-a-Size Challenge

We start Monday!

— Forest

Combining a kettlebell session with a weighted backpack (rucking) builds incredible total-body strength, core stability, and aerobic endurance.

It’s what we’re doing in our upcoming 28 day “Iron and Asphalt” Kettlebell Challenge, where you can learn how to use this unique combo to lose up to one clothes size in 28 days:

–>> 28-day “Iron + Asphalt” Kettlebell – Ruck Drop-a-Size Challenge

Here’s a cool way to combine the two modalities into a hybrid routine, and for a 200 pound guy, this one torches around 550 calories:

The Kettlebell EMOM + Ruck Hybrid Workout

Warm-Up: A quick dynamic warm-up to prep you for the work ahead, gets you ready for walking fast and being explosive with the hips. We detail the exact warm-up inside the challenge.

The Kettlebell EMOM Block (15 minutes):

This block alone will have your heart rate up and burning through calories fast. Every minute on the minute, for 3 rounds, complete the following:

• Kettlebell swings, any style! 20 reps (suggested weight: 24kg men / 16kg women)
• Push ups, any style! 15 reps
• Kettlebell goblet lunges, any style! 20 reps, 10 per leg (suggested weight: 16kg men / 8kg women)
• 1 arm kettlebell rows, 12 reps per side (suggested weight: 20kg men / 12kg women)
• Jumping jacks, 30 reps

That’s 5 minutes per round, 3 rounds, 15 minutes total. Beginners can knock the reps down if you’re not finishing with rest.

The Ruck Transition (20-40 minutes):

This is where most of your calorie burn happens. Put on your weighted sack. We want about 20 pounds for beginners, 30 pounds for more advanced (you can go lighter if you’re just starting). Then walk at a fast, purposeful pace for 1 to 2 miles. If you can find a route with some hills or uneven terrain, even better, that’ll push the burn even higher.

A few quick tips to get the most out of it:

• Start light, especially if you’re new to rucking, and work your way up to heavier loads over time.
• Keep the weight positioned high and close to your shoulder blades.
• If your pack has a hip belt and chest strap, use both so the load sits on your hips instead of just your shoulders.
• Stand tall with your shoulders back. If you find yourself leaning forward, the load is too heavy.
• Take shorter, quicker steps rather than long strides to protect your knees and lower back.
• Keep your core engaged the whole time to stabilize your spine.

Once you’re back, finish it off with a short core circuit (about 6-8 minutes) to squeeze out the last bit of burn:

Core Finisher:

Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1. Bear Plank Drag Through, 7 each side (suggested weight: 12kg+ women, 20kg+ men)
2. Side Plank with Hip Dip, 7 each side

Pretty fun, and you’ll enjoy it.

Calorie estimate is based on standard MET values for high intensity kettlebell circuits and rucking, calculated for a 200 pound individual. Actual burn will vary depending on your weight, effort level, and pack weight.

If you want the full program, with a lot more sophistication, more workouts, more of everything, check out the challenge. We start Monday. I’ll walk you through exactly what to do, every step of the way. And you can drop up to one clothes size in 28 days:

–>> 28-day “Iron + Asphalt” Kettlebell – Ruck Challenge

— Forest

*Quick heads-up before today’s story: if you missed the KettleFighter Championship bundle, the price has bumped up a bit today, but it’s still a great deal – 82% off at the link below. Grab it now before it’s gone.

-> KettleFighter Championship (still 82% off, last newsletter mention)

I just got back from a week at Disney World with the family.

It was a ton of fun. Some great lifetime memories made. Hectic as always, but I love doing it.

And real talk, let’s just say the eating plan took a week off. 😂

Disney food, snacking all day, sodium and sugar, eating on the go the whole trip. I kept my kettlebell workouts going in the hotel gym, but nutrition was completely off plan. Coming home a little bloated after a week like that is just normal.

Maybe you’ve been there too, vacation, a busy stretch, a rough couple weeks. Weight goes up and down like this for every human. Lean periods, softer periods. The key is keeping an eye on it and getting back to where you want to be.

So here’s what I’m doing about it.

We’re in the final stretch of prepping for our Iron and Asphalt Challenge at the studio, rucking plus strength work, deadlift and bench press for anyone training with us in person in Lee’s Summit. Months in the making.

I’m building a kettlebell version as an online challenge this month, follow right along. Sign up and you’ll do the challenge with me, plus get my new app to check off your workouts. I’m also running an updated, follow along version of my Feed the Beast intermittent fasting plan, weekly check-ins, new aspects live during the challenge, recordings included.

Here’s the basic idea, whether you follow my program or go it alone:

• Create a consistent calorie deficit
• Three kettlebell training days per week
• Three rucking or walking days, just a backpack with weight, no fancy equipment. We’re working up to 20-30 lbs locally, start at 10 if you’re new, 30+ if you’re advanced. 30-45 minutes, three days a week, on non kettlebell days
• Pair that with Feed the Beast intermittent fasting for a nutrition side deficit too

Goal: 1,000 calorie daily deficit, about 2 lbs a week during the challenge. I’m following the same plan myself for Iron and Asphalt, plus a 10k a couple months out.

It opens tomorrow, full details then.

That’s it for today. Have a great day.

The “Fighter Kettlebell Bundle” sale is counting down. Just a couple of days to go. If you are thinking about picking up a copy, here is the link:

–>> “Fighter Kettlebell” bundle with over 120 KB workouts​

The big idea: you can build the strength, power, and conditioning of a fighter with kettlebells – in just 20 to 30 minutes a day, 3 to 4 days a week.

As you well know, fighters have some of the best overall conditioning of any athletes. They’re strong, fast, flexible, and in incredible shape. And you already know kettlebells are a favorite pick for these types of athletes.

Here is a free sample workout from one of the included programs:

—

​(free sample) “Fighter Kettlebell” bundle with over 120 KB workouts

PART 1 – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Do 4 rounds total:

• Single arm KB swing OR KB snatch (20 seconds per side) (12k women / 20k men)
• Recline rows OR pull ups OR 1 arm KB rows (12k women / 20 k men)
• Alternating tactical lunge 12k women / 20k men (advanced)
• Push ups with alternating shoulder tap (knees for beginners / toes for advanced)

PART 2 – Do as many reps as you can of each exercise in 20 seconds. Rest for 10 seconds between moves. Do eight rounds total (four sets per exercise):

• ½ Turkish get ups (alternate sides each round) (8k women / 16k men)
• Burpees (choose your version)

—

With the “Fighter Kettlebell” bundle, you get over 120 KB workouts​, like the one in today’s sample.

Just a few of the programs you’ll find inside:

• Iron Vise’s Kettlebell Isometrics. Not many programs out there build strength this way.
• Razor’s Kettlebell Apocalypse, brutal hybrid sequences in superset format that hit the core from every angle.
• the Kettlebell Mobility Challenge from Iron Monk, great for clients in their 40s and 50s who need to move better, not just work harder.
• the Spartan Sprint from Voltage, a short 15-minute, sprint-style session built for max effort and fast results.
• the PHA Challenge, peripheral heart action training where you alternate upper and lower body movements.

And there’s even more. Over 120 different workouts and 10 full training plans. But it’s only on sale on sale for a short time. If you’re interested, click below:

–>> “Fighter Kettlebell” bundle with over 120 KB workouts​

Have a great day! —

— Forest Vance | #1 Kettlebell Fan | Creator, KettleFighter Championship

There’s a reason kettlebells are the tool fighters and combat athletes keep coming back to.

The offset weight builds a crushing grip and forearm strength.

Ballistic movements like swings and snatches build explosive power and lung-searing conditioning in the same rep.

And because you’re moving one awkward weight through space instead of pushing a machine in a straight line, every set builds the kind of core stability and total-body control a fighter actually needs, not just muscle for the mirror.

Take this “Serpent Flow” KB/BW Hybrid Workout from the KettleFighter Championship program as an example, on sale for a short time longer here –>> NEXT PAGE

—

“Serpent Flow” KB/BW Circuit Workout

Complete the full sequence one time (standard) or two times (advanced) as fast as possible:

– 20 two-hand KB swings
– 20 regular push ups
– 10 split squats per side
– 10 1-arm KB rows per side
– 20 jumping jacks
– 10 one-hand KB swings per side
– 20 close grip push ups
– 10 alternating reverse lunges per side
– 10 palms facing away 1-arm KB rows per side
– 20 X jacks
– 20 hand-to-hand KB swings (10 per side)
– 20 wide grip push ups
– 10 alternating front lunges per side
– 10 palms facing toward 1-arm KB rows per side
– 20 seal jacks

—

If you are ready to build a gas tank that doesn’t quit, build athletic strength, and sharpen your body into a weapon, grab 120+ more workouts like today’s sample in the KettleFighter Championship program, on sale for a short time longer at the link below:

–>> NEXT PAGE

— Forest Vance | #1 Kettlebell Fan | Creator, KettleFighter Championship

Okay – ​KettleFighter Championship is LIVE​!

Think “choose your character” screen from the old-school fighting games you grew up on, but for your training 😉

Check out this sample workout from the full program (just one of 120+ like it):

—

“The Strategist” KettleFighter Championship Workout – Day 2 / Week 3

Main Circuit – Complete 4 rounds total of the circuit below. Take minimal rest between exercises (your rest is the transition time between moves). Rest 60 seconds between rounds:

1 – Double KB Rear Lunge (non-alternating, uneven KB’s are okay) – 10/ea side (Women:12k+, Men: 20k+)
2 – KB 1-Arm Rotating Row with Pause (3 second pause) – 8/ea side (Women:12k+, Men: 20k+)
3 – KB Snatch – 6/ea side (Women:12k+, Men: 20k+)
4 – Alternating KB Kickstand RDL – 8/ea side (Women:12k+, Men: 20k+)

Finisher – Complete as many rounds as possible of the following two exercises in 5 minutes.

1 – Alternating 1-arm Dead Stop KB Swing (switch hands at the top of the swing) – 5/ea side (Women:16k+, Men: 20k+)
2 – Mountain Climbers – 40/ea leg

—

If you ever played any of the fighting games back in the 90s- Street Fighter, Mortal Kombat, whatever your game was- here’s the idea:

I took complete kettlebell training programs, and packaged them into a “choose your fighter” style bundle.

Each program is a different fighter, built around a different training style, strength, power, conditioning, mobility, and core.

You get all 10 programs, over 120 workouts total, and you can rotate through however many fighters you want:

• The Bear (Gladiator Tetrad Kettlebell)
• The Brawler (Kettlebell 5×5 Evolution)
• The Strategist (The Kettlebell 500 Protocol)
• Voltage (The Spartan Sprint)
• Blitz (28-Day PHA Challenge)
• Serpent Flow (Kettlebell/Bodyweight Hybrid Training 4.0)
• Iron Monk (28-Day Kettlebell Mobility Challenge)
• Iron Vise (Kettlebell Isometrics 2.0)
• Razor (Kettlebell Abocalypse)
• The Warden (OCR Domination)

Click the link below to learn more:

–>> NEXT PAGE​

— Forest Vance – #1 Kettlebell Fan – Creator, KettleFighter Championship

I’ve got something new I’m working on right now, and I’m probably as excited about this as anything I’ve put together in a long time.

If you ever played any of the fighting games back in the 90s- Street Fighter, Mortal Kombat, whatever your game was- you’re going to love this.

Here’s the idea: I took 10 of my best kettlebell training programs and repackaged them into a “choose your fighter” style bundle. Each program is a different fighter, built around a different training style, strength, power, conditioning, mobility, and core. You get all 10 programs, over 100 workouts total, and you can rotate through however many fighters you want.

Here’s the full roster:

• The Bear
• The Brawler
• The Sergeant
• Voltage
• Blitz
• Serpent Flow
• Iron Monk
• Iron Vise
• Razor
• The Warden

Today I want to give you a real taste of what’s inside. Below is an actual workout from The Bear, my grinding-strength fighter. Give it a shot and see how you feel:

–

“The Bear” 20-min KB Snatch Challenge

PART 1 – Strength/Core Superset

4 rounds of:

— KB snatch, 30 seconds per side (recommended weight: 8-12k for women, 16-20k for men)
Rest 15 seconds
— Plank hold, 30 seconds
Rest 15 seconds, then repeat

PART 2 – Descending Ladder

Complete all reps of all exercises below as fast as possible:

— 10 KB squat jumps
— 10 (1 arm/2 arm) gorilla KB rows
— 10 push ups
— 10 bodyweight walking overhead lunges (per side)
— 10 body mountain climber burpees (add a push up)

Then 8 reps of all exercises
Then 6 reps of all exercises
Then 4 reps of all exercises
Then 2 reps of all exercises

–

That’s just one workout from one fighter. The full bundle, all 10 fighters, all 10 programs, is launching later this weekend at launch pricing. Keep an eye on your inbox.

Talk soon!

— Forest