oB : 30
4 week single implement
training programme
one bell:
thirty days
With enough incredible,
individual workouts being
provided by some of fitness's
biggest heroes right now to
last you from now until
judgement day,I wanted to
offer up something
structured, for anyone less
familiar with programming
their own training or just
looking for something
progressive to get their teeth
sunk into!
record,
repeat,
beat
By working with one variable,
(a single weight), it will
become infinitely easier to
measure and indeed aim for,
progress.
Most training days will have
some trackable metric
(usually time or total reps
achieved) that you can
measure, and use as a target
in subsequent attempts.
record,
repeat,
beat
Interestingly, in almost all
studies conducted on the
subject, when participants
are given a target to work
towards, they work
significantly harder than
when left to gauge their own
effort.
record,
repeat,
beat
Whether you record your
efforts in a physical notebook,
on a whiteboard/ chalk board
or on your phone is not
entirely important, just so
long as you have access to
these notes on subsequent
attempts.
if you want guaranteed progress
with this programme, this is
absolutely vital.
weapon of
choice
This programme is designed
around using ONE 'bell, be it a
kettlebell or dumbbell, a single
weight is all that is needed.
Both have their drawbacks and
benefits, If I were to choose
one and one only, it would be
the single kettlebell as it
provides a broader set of
movements, but there's not alot
in it and both will deliver
results if used correctly.
weapon of
choice
If you are purchasing either for the first
time, with completing this programme
specifically in mind, I would recommed
choosing a weight you can press
overhead, no more than 10-15 times.
Any thing lighter may not provide the
proper stimulus, anything heavier may
mean you are not able to perfrom some
of the movements prescribed,
weapon of
choice
This programme will contain
some movements that are
better suited to either the
kettlebell or dumbbell,
however they can be all be
performed with EITHER and I
will add some resources to
Instagram to give you
examples of adaptations.
recommended
kit
click here for
recommended
kettlebells
recommended
kit
click here for
recommended
dumbbells
day one
15 min rep block
a1. S/a push press
a2. inverted rows/ chins
s/a= single arm, perform reps with your weaker side first,
then match them on the other arm before moving into rows/
chins
perfrom chins if you can, but inverted rows where
necesarry.
work sub-maximally, try to maintain sets at around 50-60%
of your rep maxes. (ie if you can do 15 presses, work in sets
of 7/8 for as long as possible, drop to lower reps when
necessary to maintain form and keep rest consistent.
rest 5 minutes.
then...
15 min amrap-
10 x devils press
15 x hang clean
20 x deadlift
alternate sides each round.
day two
100 x
golbet forward lunge
(alternating)
100 x
goblet reverse lunge
(alternating)
100 x
goblet squats
any time you stop
perform-
5 x burpee over bell
'stop' defined as dropping the bell or resting longer than 5
seconds at the top or the bottom of the rep
day three
15 minute alt emom
-jump rope
-straight arm plank
-rest
emom= every minute on the minute
alternating denotes that you perform each movement in a separate minute.
skip at a high intensity for the entirety of the first min
hold a plank throughout the second min
rest for the third
repeat for 15 minutes
if you don't have access to a rope, perform mountain climbers.
day four
15 min rep block
a1. s/a high pull
a2. push-ups/ dips
s/a= single arm, perform reps with your weaker side first, then match them on
the other arm before moving into push-ups/ dips
perform dips if you can, but push-ups where necessary.
work sub-maximally, try to maintain sets at around 50-60% of your rep maxes.
(ie if you can do 15 pulls, work in sets of 7/8 for as long as possible, drop to
lower reps when necessary to maintain form and keep rest consistent.
rest as necessary, but aim to stay consistent and keep moving.
3 rounds
15,10,5 of-
burpees
alt snatch
air squats
rest 120s between rounds
ie perform 15 reps of each movement, then 10 of each, then 5 of
each. rest 120s, then repeat for two total rounds.
day five
15 min rep block
a1. rfe goblet squat
a2. swings
rfe= rear foot elevated, perform reps with your weaker side first, then match
them on the other leg before moving into swings.
work sub-maximally, try to maintain sets at around 50-60% of your rep maxes.
(ie if you can do 15 pulls, work in sets of 7/8 for as long as possible, drop to
lower reps when necessary to maintain form and keep rest consistent.
rest as necessary, but aim to stay consistent and keep moving.
3 rounds
15,10,5 of-
split squat jumps
alternating deadlift*
lateral hop over bell
rest 120s between rounds
ie perform 15 reps of each movement, then 10 of each, then 5 of
each. rest 120s, then repeat for two total rounds.
*switch sides at top of rep to keep pace up.
day six
20 minute alt emom
-30 sec handstand hold
-20 x sit-up
emom= every minute on the minute
alternating denotes that you perform each movement in a
separate minute.
day seven
rest.
enjoy it.
meditate.
walk.
day eight
10 rounds for time-
5 x burpee over bell
10 x s/a floor press
15 x s/a row
20 x push-up
S/a= single arm. switch sides each round ie. round one= all left side, round two=
all right side etc.
rest as necessary, but aim to stay consistent and keep moving.
day nine
10 rounds for time-
10 x goblet rev lunge
10 x goblet fwd lunge
10 x goblet squat
10 x split squat jump
linges are NOt alternating, switch sides each round ie. round one= all left side,
round two= all right side etc.
perform split squat jumps unweighted
rest as necessary, but aim to stay consistent and keep moving.
day ten
20 minute alt emom
-straight arm plank
-10 x burpee
emom= every minute on the minute
alternating denotes that you perform each movement in a
separate minute.
day eleven
10 rounds for time-
10 x s/a push press
10 x close grip push-up
10 x inverted row/ chin
10 x s/a power clean
S/a= single arm. switch sides each round ie. round one= all left side, round two=
all right side etc.
perform push-ups with hands on the 'bell.
rest as necessary, but aim to stay consistent and keep moving.
day twelve
10 rounds for time-
10 x swing
10 x goblet squat
10 x alt rev lunge
10 x burpee over bell
alt rev lunge=goblet alternating reverse lunge left+right= 2 reps.
rest as necessary, but aim to stay consistent and keep moving.
day thirteen
20 minute alt emom
-handstand hold
-20 x sit-up
emom= every minute on the minute
alternating denotes that you perform each movement in a
separate minute.
aim for maximum handstand hold that you can maintain
in each minute.
day fourteen
rest.
enjoy it.
meditate.
walk.
phase II
you vs you
take your notes from days
1-14.
each workout from
hereafter will have a
repeated element.
your aim is to beat your
scores across the board
where applicable.
you'll know exactly what
you need to do each session
to progress.
so get to it.
day fifteen
beat your scores from day one
15 min rep block
a1. S/a push press
a2. inverted rows/ chins
s/a= single arm, perform reps with your weaker side first,
then match them on the other arm before moving into rows/
chins
perfrom chins if you can, but inverted rows where
necesarry.
work sub-maximally, try to maintain sets at around 50-60%
of your rep maxes. (ie if you can do 15 presses, work in sets
of 7/8 for as long as possible, drop to lower reps when
necessary to maintain form and keep rest consistent.
rest 5 minutes.
then...
15 min amrap-
10 x devils press
15 x hang clean
20 x deadlift
alternate sides each round.
day sixteen
beat your scores from day two
100 x
goblet forward lunge
(alternating)
100 x
goblet reverse lunge
(alternating)
100 x
goblet squats
any time you stop
perform-
5 x burpee over bell
'stop' defined as dropping the bell or resting longer than 5
seconds at the top or the bottom of the rep
day seventeen
15 minute alt emom
-jump rope
-straight arm plank
-rest
emom= every minute on the minute
alternating denotes that you perform each movement in a separate minute.
skip at a high intensity for the entirety of the first min
hold a plank throughout the second min
rest for the third
repeat for 15 minutes
if you don't have access to a rope, perform mountain climbers.
day eighteen
beat your scores from day four
15 min rep block
a1. s/a high pull
a2. push-ups/ dips
s/a= single arm, perform reps with your weaker side first, then match them on
the other arm before moving into push-ups/ dips
perform dips if you can, but push-ups where necessary.
work sub-maximally, try to maintain sets at around 50-60% of your rep maxes.
(ie if you can do 15 pulls, work in sets of 7/8 for as long as possible, drop to
lower reps when necessary to maintain form and keep rest consistent.
rest as necessary, but aim to stay consistent and keep moving.
3 rounds
15,10,5 of-
burpees
alt snatch
air squats
rest 120s between rounds
ie perform 15 reps of each movement, then 10 of each, then 5 of
each. rest 120s, then repeat for two total rounds.
day nineteen
beat your scores from day five
15 min rep block
a1. rfe goblet squat
a2. swings
rfe= rear foot elevated, perform reps with your weaker side first, then match
them on the other leg before moving into swings.
work sub-maximally, try to maintain sets at around 50-60% of your rep maxes.
(ie if you can do 15 pulls, work in sets of 7/8 for as long as possible, drop to
lower reps when necessary to maintain form and keep rest consistent.
rest as necessary, but aim to stay consistent and keep moving.
3 rounds
15,10,5 of-
split squat jumps
alternating deadlift*
lateral hop over bell
rest 120s between rounds
ie perform 15 reps of each movement, then 10 of each, then 5 of
each. rest 120s, then repeat for two total rounds.
*switch sides at top of rep to keep pace up.
day twenty
20 minute alt emom
-30 sec handstand hold
-20 x sit-up
emom= every minute on the minute
alternating denotes that you perform each movement in a
separate minute.
day twenty-one
rest.
enjoy it.
meditate.
walk.
day twenty-two
beat your scores from day eight
10 rounds for time-
5 x burpee over bell
10 x s/a floor press
15 x s/a row
20 x push-up
S/a= single arm. switch sides each round ie. round one= all left side, round two=
all right side etc.
rest as necessary, but aim to stay consistent and keep moving.
day twenty-three
beat your scores from day nine
10 rounds for time-
10 x goblet rev lunge
10 x goblet fwd lunge
10 x goblet squat
10 x split squat jump
linges are NOt alternating, switch sides each round ie. round one= all left side,
round two= all right side etc.
perform split squat jumps unweighted
rest as necessary, but aim to stay consistent and keep moving.
day twenty-four
20 minute alt emom
-straight arm plank
-10 x burpee
emom= every minute on the minute
alternating denotes that you perform each movement in a
separate minute.
day twenty-five
rest.
enjoy it.
meditate.
walk.
day twenty-six
beat your scores from day eleven
10 rounds for time-
10 x s/a push press
10 x close grip push-up
10 x inverted row/ chin
10 x s/a power clean
S/a= single arm. switch sides each round ie. round one= all left side, round two=
all right side etc.
perform push-ups with hands on the 'bell.
rest as necessary, but aim to stay consistent and keep moving.
day twenty-seven
beat your scores from day twelve
10 rounds for time-
10 x swing
10 x goblet squat
10 x alt rev lunge
10 x burpee over bell
alt rev lunge=goblet alternating reverse lunge left+right= 2 reps.
rest as necessary, but aim to stay consistent and keep moving.
day twenty-eight
20 minute alt emom
-handstand hold
-20 x sit-up
emom= every minute on the minute
alternating denotes that you perform each movement in a
separate minute.
aim for maximum handstand hold that you can maintain
in each minute.
day twenty-nine
rest.
enjoy it.
meditate.
walk.
day thirty
for time-
50 x
alternating devil's press
50 x
alternative s/a thruster
50 x
burpee over 'bell
GOING FULL BODY.
YOU'VE COME THIS FAR-
FINISH STRONG.
