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