Two-Arm Long Cycle 6-Week Training Program

Everyone who has completed all the steps will get a badge when the program ends.


Long Cycle (also called "clean and jerk," which are the two components of the exercise) is one of the three main competitive kettlebell sport lifts. Training long cycle is a sure path to the strongest calves, quads, posterior chain, lats, and shoulders you've ever had, in addition to cardio endurance that will allow you to head out and run your best time ever on a 5k without even training for it. Sound like big talk? Sure, you've got to do the work to get the rewards, but that's no exaggeration... straight from the mouths of happy members reporting their results back to us. This is a 6-week program of 2 main TALC (Two-Arm Long Cycle) workouts each week. The last day is a 10-minute set with your "100%" weight, without setting down the kettlebells. Pair this with the 2 snatch classes from the 6-week "Best Snatch in Town" program to end the series with a 10-minute set of TALC AND Snatch, or add 2 KettleFIT member classes per week for conditioning. For this, we recommend an "upper" & "lower" body class (in order) from the first 6 weeks of the Triple Threat Challenge. You'll need: A pair of matching kettlebells (referred to as your "100%," "medium," and/or "working" weight). Additional pairs of lighter & heavier weights are a huge bonus but not required; use the closest weight that you have and increase or slow your pace accordingly. Best practice +/- 1 rep per kg. *Weekly classes released every Sunday starting Jan 10, 2021 until the training cycle is complete.

You can also join this program via the mobile app. Go to the app


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