Stay Motivated and Level-up

What are you training for?

The old saying goes, “If you don’t know where you’re going, any road will get you there.” Training is no different. If you lack a specific goal, the time you spend training may easily become a collection of random acts.

The following is a list of Challenges and Achievements our Kettlebell Club members can take on at any time. Many of these will take years of training to complete. But that’s the beauty of them.

Long term goals keep us motivated but also require us to be smart with our training. We can’t push too hard today and risk injury if we want to be strong, healthy, and crushing these challenges a year or two from now.

Upon successful completion of any of the following Achievements or Challenges, Conviction Kettlebell Club members will be awarded with a certificate and have their name and accomplishment listed on our Wall of Honor.

Please note: Proper form must be maintained throughout every repetition of every movement. These Achievements and Challenges are about mastery. 

Achievements

Our basic Achievements are broken down into "Girevik Levels". Each level consists of the same four movements: the Get-up, the Clean and Press, the Goblet Squat, and one hundred Snatches in five minutes.

As the level increases, so too does the size of the bell.

All four criteria for each level must be achieved in a single thirty-minute session. Exercises must be completed in the order listed.

Girevik Level 1

Men:

• Get-up x 1 on each side with a 24 kg bell (20 kg bell if aged 50+)
• Kettlebell Clean and Press x 5 on each side with a 24 kg bell (20 kg bell if aged 50+)
• Kettlebell Goblet Squat x 20 with a 24 kg bell (20 kg bell if aged 50+)
• Kettlebell Snatch x 100 total reps in 5:00 with 20 kg bell (16 kg bell if aged 50+)

Women:

• Get-up x 1 on each side with a 16 kg bell (12 kg bell if aged 50+)
• Kettlebell Clean and Press x 5 on each side with a 16 kg bell (12 kg bell if aged 50+)
• Kettlebell Goblet Squat x 20 with a 16 kg bell (12 kg bell if aged 50+)
• Kettlebell Snatch x 100 total reps in 5:00 with 12 kg bell (8 kg bell if aged 50+)

Girevik Level 2

Men:

• Get-up x 1 on each side with a 28 kg bell (24 kg bell if aged 50+)
• Kettlebell Clean and Press x 5 on each side with a 28 kg bell (24 kg bell if aged 50+)
• Kettlebell Goblet Squat x 20 with a 28 kg bell (24 kg bell if aged 50+)
• Kettlebell Snatch x 100 total reps in 5:00 with 24 kg bell (20 kg bell if aged 50+)

Women:

• Get-up x 1 on each side with a 20 kg bell (16 kg bell if aged 50+)
• Kettlebell Clean and Press x 5 on each side with a 20 kg bell (16 kg bell if aged 50+)
• Kettlebell Goblet Squat x 20 with a 20 kg bell (16 kg bell if aged 50+)
• Kettlebell Snatch x 100 total reps in 5:00 with 16 kg bell (12 kg bell if aged 50+)

Girevik Level 3

Men:

• Get-up x 1 on each side with a 32 kg bell (28 kg bell if aged 50+)
• Kettlebell Clean and Press x 5 on each side with a 32 kg bell (28 kg bell if aged 50+)
• Kettlebell Goblet Squat x 20 with a 32 kg bell (28 kg bell if aged 50+)
• Kettlebell Snatch x 100 total reps in 5:00 with 28 kg bell (24 kg bell if aged 50+)

Women:

• Get-up x 1 on each side with a 24 kg bell (20 kg bell if aged 50+)
• Kettlebell Clean and Press x 1 on each side with a 24 kg bell (20 kg bell if aged 50+)
• Kettlebell Goblet Squat x 20 with a 24 kg bell (20 kg bell if aged 50+)
• Kettlebell Snatch x 100 total reps in 5:00 with 20 kg bell (16 kg bell if aged 50+)

Challenges

The following challenges are tough. But they are a lot of fun to train for, and feel incredible once you've accomplished them.

Not many can take on any of these challenges without dedicated practice. An 'Atlas' or 'Deep 6' certificate is a recogintion of dedication.

Deep 6

Complete the following with one bell for five rounds on each side with no rest:

• 5 one-arm swings
• 5 snatches
• 5 clean and presses
• 5 one-arm front squats
• 1 reverse get-up

Challenge can be completed with any sized bell (men minimum weight - 20 kg, women minimum weight - 12 kg). Challenge can be completed multiple times at different bell sizes. e.g. Completing the challenge with a 24 kg bell earns the participant a "Deep 6 - 24" certificate. Completing the challenge with a 28 kg bell earns them a "Deep 6 - 28". etc.

Long Cycle Lite

Double Kettlebell Clean and Jerk x (Bodyweight in pounds ÷ 10)

e.g. 170-pound individual must complete 17 reps.

• Men: Double 24 kg bells
• Women: Double 16 kg bell

Long Cycle Beast

Double Kettlebell Clean and Jerk x (Bodyweight in pounds ÷ 10)

e.g. 170-pound individual must complete 17 reps.

• Men: Double 32 kg bells
• Women: Double 20 kg bells

Tactical Endurance

Complete a 12-mile ruck (with kettlebell in the pack) in under three hours, rest five minutes, then complete 100 kettlebell snatches in under five minutes using the following weights:

• Men: 24 kg kettlebell
• Women: 16 kg kettlebell

Secret Service Snatch Test

200 Kettlebell Snatches in 10:00

• Men: 24 kg bell
• Women: 16 kg bell

Atlas

• Men: Clean and Press ½ bodyweight sized bell with one arm
  • <120 lbs - 24kg
  • 120-132 lbs - 28kg
  • 133-150 lbs - 32kg
  • 151-168 lbs - 36kg
  • 169-185 lbs - 40kg
  • 186-200 lbs - 44kg
  • Over 200 lbs - 48kg
• Women: Clean and Press ⅓ bodyweight sized bell with one arm
  • <110 lbs - 16kg
  • 110-126 lbs - 18kg
  • 127-139 lbs - 20kg
  • 140-150 lbs - 22kg
  • Over 150 lbs - 24kg

Legacy Challenges

Each individual challenge offered above is difficult and worthy of recognition. The following challenges, however, take an unmatched level of commitment and dedication to accomplish. These challenges can only be achieved through years of dedicated training.

Complete one of these Legacy Challenges and you will be awarded an engraved plaque to honour your dedication and commemorate your accomplishment.

Russian Prince/Princess

Complete both the Atlas and Secret Service Snatch Test challenges in a period of fifteen minutes.

Beast Tamer/Iron Maiden

Complete one pistol squat, one strict press, and one pull-up with the following weights:

• Men: 48 kg bell
• Women: 24 kg bell