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Plan Ebook SK Hiit Plan2

This 20-day kettlebell workout plan by Pavel Krotov includes full body HIIT, core complexes, upper and lower body supersets, and full body circuits. Each day focuses on a different modality and provides exercises, sets, reps and rest periods. Warm ups and optional finishers are included at the end of each workout. The workouts progress in difficulty over the 20 days using techniques like EMOM, AMRAP and tabata intervals.

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thr
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© © All Rights Reserved
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376 views23 pages

Plan Ebook SK Hiit Plan2

This 20-day kettlebell workout plan by Pavel Krotov includes full body HIIT, core complexes, upper and lower body supersets, and full body circuits. Each day focuses on a different modality and provides exercises, sets, reps and rest periods. Warm ups and optional finishers are included at the end of each workout. The workouts progress in difficulty over the 20 days using techniques like EMOM, AMRAP and tabata intervals.

Uploaded by

thr
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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SINGLE KETTLEBELL

PAVEL KROTOV:

20 DAYS
KETTLEBELL
WORKOUT:
PLAN2
GUIDE/TERMINOLOGY

C = CIRCUIT
FT = FOR TIME
EMOM = EVERY MINUTE ON THE MINUTE
E2MOM = EVERY 2MINUTES ON THE MINUTE
TABATA 2 0/ 1 0 =
20S ECO ND S ON + 1 0 SE CO N D S RE ST
(R ) +(L) = F IR ST 2 0/ 10 RI G H T H A N D
T H EN 20/ 1 0 L EF T HA N D

20MIN EMOM COMPLEX


*COMPLETE FULL COMPLEX WITHOUT PUT TING
BELL DOWN ON RIGHT SIDE FIRST, THEN SWITCH TO
YOUR LEF T SIDE (REST FOR REMAINING TIME)

#PAVELKROTOV
FULL BODY WARM UP

BEFORE EVERY TRAINING SESSION

5 MINUTE
WARM UP

30SEC FORW./BACKW. ROLL


30SEC TWIST & REACH
30SEC SQUAT & TWIST
30SEC WINDMILL
30SEC DEEP SQUAT HIP OPENER
30SEC DEEP SQUAT & TWIST
30SEC LOADED BEAST PUSH UP
30SEC WISE STEP & TWIST
30SEC WIDE LUNGE TWIST
30SEC COSSACK SQUAT

#PAVELKROTOV
FULL BODY HIIT

DAY 1 | 20

10 ROUNDS
E2MOM

10+10X S NATC HES


10X BU RPE ES

#PAVELKROTOV
CORE COMPLEX

DAY 2 | 20

CIRCUIT 1
20MIN EMOM
CIRCUIT 2
6MIN EMOM

C1 20MIN EMOM COMPLEX


*COMPLETE FULL COMPLEX WITHOUT PUT TING
BELL DOWN ON RIGHT SIDE FIRST, THEN SWITCH TO

YOUR LEF T SIDE (REST FOR REMAINING TIME)

D E A D LI F T
R OW
D E A D C L EA N
SN ATCH
WIN D M I L L

C2 6MIN EMOM
60S EC D EA D LI F T
1 6X H A LO

#PAVELKROTOV
FULL BODY

DAY 3 | 20

4CIRCUITS
3MIN AMRAP

C1 3MIN AMRAP
5 0X PU S H U P S
MAX REPS SINGLE ARM PUSH PRESS

1 2 0 S EC R EST

C2 3MIN AMRAP
5 0X S PR AWL
MAX REPS GOBLET SQUAT

1 2 0 S EC R EST

C3 3MIN AMRAP
5 0X S I T U P S
MAX REPS SWINGS

1 2 0 S EC R EST

C4 3MIN AMRAP
5 0X S PL I T LU N G E S
MAX REPS SNATCH

#PAVELKROTOV
FULL BODY TABATA

DAY 4 | 20

4CIRCUITS
8 ROUNDS
20/10
CIRCUIT 1
SINGLE ARM SWING (R)+(L)
SQUAT (R)+(L)

60S EC R E ST

CIRCUIT 2
SNATCH (R)+(L)
BACK LUNGES (R)+(L)

60S EC R E ST

CIRCUIT 3
CLEAN&PRESS (R)+(L)
GORILLA ROW (R)+(L)

60S EC R E ST

CIRCUIT 4
THRUSTER (R)+(L)
OFFSET PUSH UP TO SHOULDER
TAP (R)+(L)
#PAVELKROTOV
FULL BODY HIIT

DAY 5 | 20

24 MINUTES
EMOM

6X D EVI L S N ATCH (R)

6X D EVI L S N ATCH (L)

8X C L EA N TO S Q UAT (R )

8X C L EA N TO S Q UAT (L )

1 0X D EA D L I F T TO ROW (R)

1 0X D EA D L I F T TO ROW (L)

#PAVELKROTOV
CORE COMPLEX

DAY 6 | 20

CIRCUIT 1
10MIN EMOM
CIRCUIT 2
9MIN EMOM

C1 10MIN EMOM COMPLEX


*COMPLETE FULL COMPLEX WITHOUT PUT TING
BELL DOWN ON RIGHT SIDE FIRST
(REST FOR REMAINING TIME)

SI NG L E A R M S WI N G
CL EA N
PRES S
WIN D M I L L

C2 9MIN EMOM
30X A R O U N D TH E BO DY
20X PL A N K TO PULL TRO U GH
1 0X S IT U P S + PRE S S

OPTIONAL FINISHER
FOR TIME
1 00X WA L K I N G PL A N K

#PAVELKROTOV
UPPER BODY SUPERSET

DAY 7 | 20

3 CIRCUITS
6MIN 20/20/20

C1 6MIN 20/20/20

*ODD - RIGHT SIDE / EVE N - LEF T SIDE

20SEC SINGLE ARM CHEST PRESS


20SEC HOLLOW HOLD
20SEC REST

C2 6MIN 20/20/20

*ODD - RIGHT SIDE / EVE N - LEF T SIDE

20SEC ONE ARM GORILLA ROW


20SEC ROW HOLD
20SEC REST

C3 6MIN 20/20/20
*ODD - RIGHT SIDE / EVE N - LEF T SIDE
20SEC PUSH PRESS
20SEC OVER HEAD MARCH
20SEC REST
* * 1 MIN UT E R E ST BE TWE E N CI R CUI T S

OPTIONAL FINISHER F T
1 00X PU S H U P
1 00X B A L L I ST I C R OW
#PAVELKROTOV
LOWER BODY SUPERSET

DAY 8 | 20

3 CIRCUITS
6MIN 20/20/20

C1 6MIN 20/20/20

20SEC GOBLET SQUAT
20SEC SWING
20SEC REST

C2 6MIN 20/20/20

*ODD - RIGHT SIDE / EVE N - LEF T SIDE

20SEC STAGERED DEAD LIFT


20SEC DEAD CLEAN TO LUNGE
20SEC REST

C3 6MIN 20/20/20
*ODD - RIGHT SIDE / EVE N - LEF T SIDE
20SEC FRONT RACK SQUAT
20SEC CRUSH MOUNTAIN CLIMBERS
20SEC REST
* * 1 MIN UT E R E ST BE TWE E N CI R CUI T S

OPTIONAL FINISHER F T
20 0X S PL I T LU N GE S

#PAVELKROTOV
UPPER BODY HIIT

DAY 9 | 20

FO R
TIME

5 0X SNATCH
*( CA N COMPL ET E CL EAN INST EAD )

4 0X PUSH U P
3 0X ROW
2 0X PUSH PR E SS
1 0X WA LKOUT PU SH U P

#PAVELKROTOV
LOWER BODY HIIT

DAY 10 | 20

FO R
TIME

5 0X SWI NG
4 0X LUNGES
3 0X GO BLET SQUAT
2 0X BUT TERF LY SIT U PS
1 0X DEVIL SN ATCH

#PAVELKROTOV
LOWER BODY HIIT

DAY 11 | 20

4 ROUNDS
40/20
40 S EC RACK HOLD SQUAT (R)
20 S EC R EST

40 S EC RACK HOLD SQUAT (L)


20 S EC R EST

40 S EC PUSH PRESS (R)


20 S EC R EST

40 S EC PUSH PRESS (L)


20 S EC R EST

40 S EC GORILLA ROW (R)


20 S EC R EST

40 S EC GORILLA ROW (R)


20 S EC R EST

#PAVELKROTOV
CORE WORKOUT

DAY 12 | 20

4 ROUNDS
40/20
40 S EC SIDE2SIDE PUSH UPS
20 S EC R EST

40 S EC WALKING PLANK
20 S EC R EST

40 S EC PLANKT TO KB TOUCH
20 S EC R EST

40 S EC SIDE SHUFFLE PLANK


20 S EC R EST

40 S EC MOUNTAIN CLIMBER
20 S EC R EST

OPTIONAL FINISHER F T
20 0X PL A N K H O L D TO KB
PU L L TR O U GH
*E ACH TI ME YOU BREAK > 5X BURPEES

#PAVELKROTOV
FULL BODY HIIT

DAY 13 | 20

CIRCUIT 1
16MIN EMOM
CIRCUIT 2
15MIN EMOM

C1 16MIN EMOM

20X G O B L E T S Q UAT
1 5X PU S H U P S
MAX B U R PEE S
1 M IN R E ST

C2 15MIN EMOM
20X H A N D2 H AN D S WI N G
1 5X SI T U P
MAX D E A D C L EAN TO PRE S S
1 MIN RE ST

#PAVELKROTOV
FULL BODY COMPLEX

DAY 14 | 20

CIRCUIT 1
20MIN EMOM
CIRCUIT 2
10MIN EMOM

C1 20MIN EMOM COMPLEX


*COMPLETE FULL COMPLEX 3-4 TIMES ON YOUR
RIGHT SIDE FIRST, REST FOR REMAINING TIME ,
THEN SWITCH TO THE LEF T SIDE .

PUSH U P
R OW
D E A D C L EA N
T H R U ST E R

C2 10MIN EMOM
1 0-1 2 X B U R PEE

#PAVELKROTOV
LOWER BODY HIIT

DAY 15 | 20

10 ROUNDS
E2MOM

4X SWING TO HIGH PULL


4X PUSH PRESS
4X GORILLA ROW
4X PUSH UP TO SHOULDER TAP

OPTIONAL FINISHER F T
1 00X WA L KO UT PUS H UP

#PAVELKROTOV
UPPER BODY HIIT

DAY 16 | 20

CIRCUIT 1
15MIN EMOM
CIRCUIT 2
15MIN EMOM

C1 15MIN EMOM
5X S PRAWL TO DE ADL I F T
5X S WI N G
5X GO B L ET S Q UAT

C2 15MIN EMOM
5X CHE ST TO FLO O R PUS H UP
5X D O U B L E H A N D BE N T OVE R
ROW
5X CRUS H PR E SS

#PAVELKROTOV
FULL BODY HIIT

DAY 17 | 20

24 ROUNDS
EMOM

3X ROMANIAN DEADLIFT
3X CLUSTERS
3X DEVIL SNATCH
*COMPLETE ALL EXERCISES ABOVE ON ONE SIDE, REST FOR REMAINING
TIME AND SWITCH THE SIDE ON NEXT MINUTE

OPTIONAL FINISHER F T
1 00X GO B L ET SQ UAT

#PAVELKROTOV
FULL BODY HIIT

DAY 18 | 20

CIRCUIT 1
FOR TIME
CIRCUIT 2
FOR TIME

C1 FOR TIME
REPS - DESCENDING L ADDER 10-9-8 ... 3-2-1

THRUSTERS

SNATCH

C2 FOR TIME
REPS - DESCENDING L ADDER 10-9-8 ... 3-2-1

OFFSET PUSH UP TO SHOULDER TAP

SINGLE ARM KB SWING

#PAVELKROTOV
FULL BODY HIIT

DAY 19 | 20

12 ROUNDS
E2MOM

5X SINGLE ARM SWING


4X CLEAN TO LUNGE
3X SNATCH
2X CLEAN TO SQUAT
1X THRUSTER
*COMPLETE ALL EXERCISES IN ORDER ON YOUR RIGHT SIDE, THE SWITCH
TO THE LEFT SIDE. ONCE COMPLETED ON BOTH SIDES, YOU CAN REST FOR
REMAINING TIME.

OPTIONAL FINISHER F T
1 00X H A LO

#PAVELKROTOV
FULL BODY HIIT

DAY 20 | 20

3 CIRCUITS
10MINUTES
AMRAP

C1 10MIN AMRAP
REPS - ASCENDING L ADDER 1-2-3-4-5...

SWINGS
BURPEES

C2 10MIN AMRAP
REPS - ASCENDING L ADDER 1-2-3-4-5...

GOBLET SQUAT
SIT UP

C3 10MIN AMRAP
REPS - ASCENDING L ADDER 1-2-3-4-5...

PUSH PRESS
FROGGERS

#PAVELKROTOV

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