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Kettlebells, calisthenics, and athletics hybrid

by Raynen S.
7 athletes joined

Program Description

This will make you a very well-rounded athlete with the strength you can get out the kettle bell the relative strength you can get from callisthenics and the speed and agility of athleticism

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 12, 2024 02:53
  • Last Edited
    Jan 29, 2025 03:00
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
6 reps
10 reps
15 reps
RPE 7.5-8.5
RPE 7.5-8.5
RPE 7.5-8.5
2
Around The World
1
1
1
12 reps
15 reps
20 reps
RPE 9
RPE 8.5
RPE 8
3
Goblet Squat
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9.5
RPE 8.5
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 10
2
Deficit Push Up
1
1
1
10-20 reps
10-15 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
3
Push Up
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 9.5
RPE 9
RPE 8
2
Chin-Up (Bodyweight)
1
1
1
10-15 reps
6-8 reps
6-6 reps
RPE 10
-
-
3
Decline Sit Up (Weighted)
1
1
1
15-20 reps
10-15 reps
6-8 reps
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
AMRAP
RPE 10
2
Pogo Hop
1
15 reps
RPE 7
3
Box Jump
3
5 reps
60%
4
Lateral Box Jump
3
6 reps
RPE 6-10
Week 1
1 / 8 Weeks
Day 4
1
Sprint
3 Sets
AMRAP
@10
2
Pogo Hop
1 Set
15 Reps
@7
3
Box Jump
3 Sets
5 Reps
60%
4
Lateral Box Jump
3 Sets
6 Reps
@6-10
Day 1
1
Kettlebell Swing
1 Set
1 Set
1 Set
6 Reps
10 Reps
15 Reps
@7.5-8.5
@7.5-8.5
@7.5-8.5
2
Around The World
1 Set
1 Set
1 Set
12 Reps
15 Reps
20 Reps
@9
@8.5
@8
3
Goblet Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
12 Reps
15 Reps
@9.5
@8.5
@8.5
@8
Day 2
1
Dip (Bodyweight)
3 Sets
5-15 Reps
@10
2
Deficit Push Up
1 Set
1 Set
1 Set
10-20 Reps
10-15 Reps
10-12 Reps
@9
@8.5
@8
3
Push Up
3 Sets
10-12 Reps
@8
Day 3
1
TRX Row
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@9.5
@9
@8
2
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
6-8 Reps
6-6 Reps
@10
-
-
3
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
6-8 Reps
@8
@8.5
@10