12/09/2025
Rite of Passage, Off day
10:00 Original strength
Band work
30:00 walk
0:30 hang
0:30 hold at bottom of squat
Notes: The volume of Rite of Passage workload really starts to build. I notice it most in my sides (from the one-armed presses and perhaps the cleans) and also my traps from the hard, high volume swings.
12/10/2025
Rite of Passage, Week 4, Workout 2 (Light Day)
Warm up/Easy Strength
10:00 walk
0:30 dead hang
0:30 bottom goblet squat hold
5 x 5 KB goblet squats (worked up to 3 x 5 x 44 kg KB)
Close grip BP: 2 x 5 x 175 lbs
S/S with Bat Wings: 2 x 10 x 25 lb DBs
Rack pulls: 2 x 5 x 275 lbs
Rite of Passage; 28 kg KB
5 x (1,2)
Match with pull ups
Totals = 15 clean and presses per arm + 15 pull ups
Easy Snatches (roll the dice, got 9)
100 snatches in 9:00 minutes; 22 kg KB
25:00 walk
Notes: Weights moved well. I upped the snatches to 22 kg, and honestly I should have been doing this weight all along. The 18 kg bell is just too light to really progress on snatches.
Some observations after doing this program for nearly 4 weeks now:
I was concerned about the volume of clean/press then clean/press more and then do it more. I feel a slight bit of soreness in my wrists and tendons right below my wrist. Not bat at all, but lets me know I’ve been doing something at a volume I hadn’t in the past.
The weight of 28 kg’s is spot on. No way could I do 32 kg, but 24 kg’s would be too light. It calls for a bell that’s a 5-8 rep max, which of course makes sense because this one is.
The double dice rolls to determine the length of time for the swings/snatches is both awesome and horrible. I seem to always get a high number. For the “heavy day”, I dialed it back to just do 5 minutes of “hard” swings. No way could I go all out for 10 minutes or more after a high volume of heavy clean and presses. I think Dan John said something similar on a podcast.
The lack of squats in the program is something to consider. Being a focused program, it’s fine and of course makes sense they are not strictly programmed. That said, I’m being sure to get in goblet squats 3x a week.
Easy Strength is a great addition to this program. The only issue is to make sure not to turn that into a full-on barbell training session. I always catch myself thinking “Maybe I’ll make it 5x5 today”. But the 2x5 sets of close grip bench and rack pulls really pair well with it, and in my mind I think of them as part of the “warm up”
While this program uses only a single bell for any given movement, you still really need three different sized bells. For someone of my strength, a 22, 28, and 36 work well for snatches, clean/presses, and swings. I could see some of you needing a 24, 32, and 40 for the work.
12/11/2025
Rite of Passage, “Variety Day”
Warm up
10:00 walk
0:30 dead hang
0:30 bottom goblet squat hold
Part 1: Dips and get ups
10 rounds, go every 1:30:
5 strict ring dips
1 KB get up (switch sides each round, light weight)
Part 2: Calisthenics
5 rounds, go every 2:00
10 ring rows
15 deficit push ups
20 sit ups
15:00 walk
Notes: I’ll get in some banded work later. Good mix of movements for a variety day. Keeping it simple and not pushing too hard.
12/12/2025
Variety Day - using a CF class
7 am, CF gym
10 rounds, go every 2:00
Rounds 1-5
2 Deadlifts, 225 lbs
4 band-resisted broad jumps
6 Med ball slams
Rounds 6-10
8 box step ups, 40 lb sandbag; 20" box
6 box jumps, 24" box
4 double KB swings, 2 x 20kg KBs
Accessories:
3 x 10 plank pull throughs
Notes: Hadn’t made a CF class in a while. Saw the workout and thought it would be good to get some jumps and step ups in. I’ll pivot to doing the next Rite of Passage day to tomorrow.
12/13/2025
Rite of Passage, Week 4, Workout 3 (Medium Day)
Warm up/Easy Strength
10:00 walk
10:00 Original Strength
0:30 dead hang
0:30 bottom goblet squat hold
2 x 5 double KB front squats; 44 kg KB
Close grip BP: 2 x 5 x 175 lbs
S/S with Bat Wings: 2 x 10 x 25 lb DBs
Rite of Passage (Medium Day)
5 x (1, 2 , 3) one arm KB clean press, 28 kg KB
Match with strict ring pull ups
Totals = 30 cleans per arm, 30 presses per arm, 30 pull ups
KB swings, 36 kg KB (roll dice, got a 3)
66 swings in 3:00 (80% effort)
15:00 walk
Notes: Finally got a low number when I rolled the dice! Three minutes is nothing. The cleans and presses are feeling fine. I’m still dreading the 5 x (1,2,3,4,5) day, but I’ll get through. Next workout will be a “test” day, where I’ll test my max presses on a 28 kg KB and do a 5:00 snatch test with a 22 kg bell.
12/14/2024
Off day
15:00 Original Strength/mobility
30:00 walk
Notes: Feeling a bit beat up today. I think the CF workout, yesterday’s Rite of Passage, and just a stressful/busy week at work took its toll. Eggs, beef, grapes and hard cheese for lunch and tri-tip plus sweet potatoes at dinner will certainly help, along with the rest/recovery work I got in.
12/15/2025
Rite of Passage, Week 5, Workout 1
Testing day
Warm up:
10:00 walk
3 x 5 prying goblet squats
CG BP warm up sets
1-arm KB press test:
Left: 7 reps x 28 kg KB
Right: 7 reps x 28 kg KB
Strength work:
A1. Close Grip BP: 5 x 5 x 185 lbs
A2: DB Bat wings: 3 x 8 x 25 lb DBs
B1. Rack pulls: 3 x 5 x 275 lbs
B2: Weighted pull ups: 3 x 5 x +25 lbs
Snatch test, max reps in 5:00 with a 22 kg KB
Result = 88 snatches
15:00 walk
Notes: I was relatively pleased with my presses. I don’t think I could have pulled off that many not too long ago. I could have grinded out another if I really had to, but 7 was my last clean rep.
The snatch test was harder than I thought. The goal is 100 with a 24 kg bell in 5:00, and I only got 88 with a 22 kg bell. I wasn’t going completely and totally all-out, but probably a 9/10 or so. I did it as 5 reps, switch arms, etc… Probably need to switch less, and get better at using my lower body to be able to keep going longer. Oh well, still something to shoot for.
12/16/2025
Rite of Passage, Recovery day
45:00 walk
15:00 mobility work from Built from Broken:
Supinated breathing work
World’s Greatest Stretch
Cat Cow
Swimmer’s stretch
Thoracic extension
Banded pull aparts
Then…
Bottom’s up KB presses
0:30 hang
0:30 bottom goblet squat hold
Hinge to squat
KB around the worlds
Notes:
12/17/2025
Rite of Passage. Week 4, Workout 2 (Easy Day)
Warm up/Easy Strength:
10:00 walk
10:00 Original Strength mobility work
2 x 5 prying goblet squats
Close grip BP: 2 x 5 x 185 lbs
Bat wings: 2 x 10 x 25 lb DBs
Goblet squats: 2 x 5 x 44 kg KB
Rite of Passage work:
5 x (1, 2) clean and presses; 28 kg KB
Match with weighted pull ups; BW + 35 lbs
Totals = 15 cleans per arm; 15 presses per arm; 15 weighted pull ups
Snatches, 50-60% effort. Roll dice; got a 7.
82 snatches w/ 22 kg KB in 7:00
Notes: Didn’t have time for a walk after; barely was able to make it to work in time for my first meeting. The weights moved well, and the “easy day” is always welcome in my training week. I have a lower back strain on my right side from last week’s CF class (damn CF!). Nothing too bad, though, and it didn’t affect the workout. That said, I skipped the rack pulls just to give it a break.
12/17/2025
4 pm
1 hour yoga
Notes: Got four free classes from a new studio that just opened. I’m a master of the free trials. This was actually a good class and good instructor - they’re hit and miss. Or at least many don’t align with what I’m looking for. Good flow class.
12/18/20205
Rite of Passage off day:
10:00 Original Strength mobility work
Nods, rocks, criss-cross, rolls, bird-dogs
30:00 walk
15:00 Built from broken work:
Bottoms-up KB presses
0:30 dead hang
0:30 bottom squat hold
World’s greatest stretch
Hinge to squat
Notes: I’m feeling a bit sore today. I don’t know if it was from the snatch test on Monday, or just the cumulative work/life load. Had considered taking a CF class today, which was just rowing, but this seemed like a better call.
12/19/2025
Rite of Passage, Week 4, Workout 3 (Medium day)
Warm up/Easy Strength
10:00 walk
10:00 Built from Broken mobility/warm up sequence:
Cat cows, world’s greatest stretch, bird dogs, hinge to squat, bridges.
3 x 5 prying goblet squats
Close grip BP: 2 x 5 x 185 lbs
Bat wings: 2 x 10 x 25 lb DBs
Goblet squats: 2 x 5 x 44 kg KB
Rite of Passage work; 28 kg KB
Single arm KB clean/presses: 5 x (1,2,3) per arm
Match with pull ups.
Totals = 30 cleans per arm, 30 presses per arm, 30 strict ring pull ups.
Medium effort swings; rolled dice and got a 4:
80 KB swings in 4:00; 36 kg KB
20:00 walk
Notes: For whatever reason, the bell felt heavier today than usual. Been doing this long enough to know that’s just how it goes, and pushed through. I set a timer for 3:00 and started each round at this point. I like working by a timer; it keeps my pace reasonable and (really, the main thing) it keeps count for me.
Yoga class coming up later.
12/20/2025
9 am, Hyrox
E3MOM x 9 (meaning: go to next station each 3:00 for a total of 27:00)
Chipper:
60 sit ups
50 wall balls; 14 lb med ball, 10ft target
40 box jumps, 24" box
30 single DB box step overs, 40 lb DB
20 devil’s presses, 40 lb DB
Me = finished in 8 rounds, used the 9th round to row and run.
Notes: This one went like this: it took about 1 minute to complete the cardio part at the start of each 3:00, and the rest of the time you spent chipping away at the work. I just did everything as sets of 10, and would drop the movement after that one was completed. A relatively easy one, in that nothing was very hard and it was more about a consistent effort/pace. I was pleased this was so easy after taking time away from this type of training to focus more on KB programs.
Last night I also did a 1 hour mobility class at the yoga studio (as part of my free intro classes). It was actually pretty good. Not really any yoga movements, other than downward dog, and focused on mobility movements/sequences done 3x then moving on to another. This is the type of class I prefer. Years ago, I used to do more intense yoga, and while that’s great, I need it more for recovery and to support my workouts rather than being another workout. I would take this one again.
12/22/2025
Rite of Passage (Week 5, Workout 1) Test Day!
Warm up/Easy Strength
10:00 Walk
0:30 hang
3 x 5 prying goblet squats
Banded work, light calisthenics
Goblet squats: 2 x 5 x 44kg KB
CG Bench Press: 2 x 5 x 185 lbs
DB Bat wings: 2 x 10 x 25 lb DBs
Rite of Passage
5 x (1, 2, 3, 4, 5) KB cleans + presses; 28 kg KB
Match with pull ups
Totals = 75 cleans per arm, 75 presses per arm, 75 strict ring pull ups
Hard KB swings:
103 swings in 5:00; 36 kg KB
15:00 walk
Notes: Mission accomplished! I have to say, I’m pretty proud of myself for sticking to this and seeing it through.
Three weeks ago, I posted this:
It’s great to see that I stayed the course with the 28’s, and didn’t back off on the weight. I certainly was up to it, but it’s easy to think I should “back off” at times even when it’s not needed.
I’ll finish out this week with the light and medium days, which will seem easy after getting through this. Actually, though, it wasn’t bad at all. I completed it in 35 minutes, setting a timer and starting each new ladder at 7:00. That timing was perfect. Just enough to keep me moving, but not so much I was racing through it.
That said, the “goal” of this program is to press 1/2 your bodyweight with a single bell, and perform 100 snatches in 5:00. I’ll give that a test next week.
I see an awesome start to 2026 if you nail this.
I actually just picked up Dan John’s ABF book and am reading through it now. I have played around with a pair of 35 pound DB’s doing the ABC’s. It is a hell of a lot harder than it looks. Very impressive KB’s you are moving around in here. 
12/23/2025
12 Days of Christmas, Hyrox class
For time:
1 200m run
2 Devil’s presses, 40 lb DB
3 Box step overs, 24" box, 2 x 25 lb DBs
4 Burpee box jump overs, 24" box
5 Sit ups, 10 lb plate
6 DB thrusters, 2 x 25 lbs
7 Sand bag rows, 40 lb bag
8 Sang bag lunges, 40 lb bag
9 American KB swings, 35 lb KB
10 Goblet squats, 40 lb DB
11 Calories, row
1200 meters suitcase carry, 35 lb KB
Ok, it goes like this:
Round 1: 200m run
Round 2: 2 Devil’s presses + 200 m run
Round 3: 3 DB box step overs + 2 Devil’s presses + 200m run
etc…
Time = 39:15
Notes: This was my jam. I was the only one to finish within the 40:00 time cap. It’s just conditioning with nothing that was actually hard, but the volume does add up. I was in 3rd place for a while but the top 2 started to fade about round 10.
I have no idea what is involved but I already know it will be horrible and I don’t like it. LOL
Well, you’re exactly right on. Merry Christmas to you and the family in Australia.
12/24/2025
Rite of Passage, Week 5, Workout 2 “Easy Day”
Warm up:
10:00 walk
Mobility work
0:30 hang, easy calisthenics
3 x 5 prying goblet squats
Easy Strength:
Goblet squats: 2 x 5 x 44 kg
CG Bench Press: 2 x 5 x 185 lbs
Bat wings: 2 x 10 x 25 lb DBs
Rack pulls: 2 x 5 x 275 lbs
Rite of Passage work
3 x (1, 2, 3) 1-arm clean and presses; 28 kg KB
Match with pull ups
Totals = 30 cleans per arm, 30 presses per arm, 30 strict ring pull ups
Easy Snatches, rolled dice got a 6
66 1-arm snatches in 6:00; 22 kg KB
15:00 walk
Notes: Then had a steak omelette and country potatoes at a local breakfast spot. Good start to Christmas Eve.