"Its simplicity should not be mistaken for ease."
— Michael Ajibulu, Kettlebell Trainer
Who is ASGARD for?
ASGARD is for kettlebell trainees who want to be broadly capable rather than narrowly specialized.
You already have the fundamental kettlebell skills. Now you want a simple, measurable system that lets you use one full-body double-kettlebell combo to emphasize strength, endurance, cardio, or all three.
The primary reader is the experienced kettlebell trainee who wants more than random workouts: clear programming, measurable progression, and a reason for every session.
ASGARD is also particularly relevant to people whose sport or work needs several physical qualities at once: combat and grappling athletes, firefighters and rescue personnel, and military, police and other tactical personnel. It develops general physical capacity; it does not replace sport practice, technical training, or occupation-specific preparation.
Get Stronger
Heavy load. Low reps. Long recovery. Own heavier kettlebells.
| Week | Prescription | Effort | Notes |
|---|---|---|---|
| 1 | 1 / 1 / 1 / 1 / 1 (5 reps) | Heavy load. Low reps. Long recovery | Week 1 may feel easier than expected. Do not add random work; the volume builds each week. |
| 2 | 2 / 1 / 1 / 1 / 1 (6 reps) | Heavy load. Low reps. Long recovery | Worked, not destroyed. The last prescribed ASGARD should still look like the first. |
| 3 | 2 / 2 / 1 / 1 / 1 (7 reps) | Heavy load. Low reps. Long recovery | Worked, not destroyed. The last prescribed ASGARD should still look like the first. |
| 4 | 2 / 2 / 2 / 1 / 1 (8 reps) | Heavy load. Low reps. Long recovery | Breathing can rise during a 2-rep set, but it should settle during recovery. |
| 5 | 2 / 2 / 2 / 2 / 1 (9 reps) | Heavy load. Low reps. Long recovery | Breathing can rise during a 2-rep set, but it should settle during recovery. |
| 6 | 2 / 2 / 2 / 2 / 2 (10 reps) | Heavy load. Low reps. Long recovery | After Week 6: use TRY -> INTRODUCE -> OWN (see Quick Start). Do not simply add more ASGARD reps. |
Benchmark
Planned 2 days before your first session and 2 days after your last.
Perform 10 ASGARDs FOR TIME before Week 1 and again after Week 6, with the same kettlebell pair. Perform each benchmark as a separate assessment when recovered, not at the end of a training session.
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Schedule all ASGARD Protocol: Get Stronger sessions on your training calendar.
Sign in to add to calendarBuild Endurance
Longer work. Less rest. Sustainable pace. Own 20 minutes.
| Week | Prescription | Effort | Notes |
|---|---|---|---|
| 1 | 3 min work / 1 min rest x 4 | Sustainable - slower than Cardio | Do not chase reps. Find a sustainable rhythm and keep moving. Time is the primary target. Reps are a secondary score. |
| 2 | 5 min work / 1 min rest x 3 | Sustainable - slower than Cardio | Do not chase reps. Find a sustainable rhythm and keep moving. |
| 3 | 8 min work / 1 min rest / 8 min work | Sustainable - slower than Cardio | The 1-minute rest periods are real programmed recovery. They stay at 1 minute. |
| 4 | 10 min work / 1 min rest / 8 min work | Sustainable - slower than Cardio | Do not chase reps. Find a sustainable rhythm and keep moving. |
| 5 | 15 min work / 1 min rest / 5 min work | Sustainable - slower than Cardio | Week 5 to Week 6 is the largest jump in the route (15 to 20 minutes in one bout). |
| 6 | 20 minutes continuous work | Sustainable - slower than Cardio | If you cannot hold the standard for 20 minutes, repeat Week 5 and try Week 6 again the following week. Record the reps as a secondary score. |
Benchmark
Planned 2 days before your first session and 2 days after your last.
Perform 10 ASGARDs FOR TIME before Week 1 and again after Week 6, with the same kettlebell pair. Perform each benchmark as a separate assessment when recovered, not at the end of a training session.
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Schedule all ASGARD Protocol: Build Endurance sessions on your training calendar.
Sign in to add to calendarImprove Your Cardio
Four minutes work. Two minutes rest. Repeat.
| Week | Prescription | Effort | Notes |
|---|---|---|---|
| 1 | 2 min work / 2 min rest x4 | Faster cycle pace | Complete as many valid ASGARDs as you can during each work interval. Only valid ASGARDs count. Record every cycle separately. |
| 2 | 3 min work / 2 min rest x4 | Faster cycle pace | Complete as many valid ASGARDs as you can during each work interval. Only valid ASGARDs count. Record every cycle separately. |
| 3 | 4 min work / 2 min rest x3 | Faster cycle pace | Week 3 is x3, every other week is x4. The press is still strict. The rep is still a complete ASGARD. |
| 4 | 4 min work / 2 min rest x4 | Faster cycle pace | The interval structure stays 4:2 x4. The intervals do not get longer. Progress is seen as: more total valid work in the same intervals; better repeatability across cycles; less drop-off from early to late cycles. |
| 5 | 4 min work / 2 min rest x4 | Faster cycle pace | The interval structure stays 4:2 x4. The intervals do not get longer. Progress is seen as: more total valid work in the same intervals; better repeatability across cycles; less drop-off from early to late cycles. |
| 6 | 4 min work / 2 min rest x4 | Faster cycle pace | The score never overrules the rep. After Week 6: keep the 4:2 x4 structure. Progress repeatability, total valid output and reduced drop-off, then load when appropriate. |
Benchmark
Planned 2 days before your first session and 2 days after your last.
Perform 10 ASGARDs FOR TIME before Week 1 and again after Week 6, with the same kettlebell pair. Perform each benchmark as a separate assessment when recovered, not at the end of a training session.
Add to Calendar
Schedule all ASGARD Protocol: Improve Your Cardio sessions on your training calendar.
Sign in to add to calendarTrain All Three
One Strength day. One Endurance day. One Cardio day.
| Week | Prescription | Effort | Notes |
|---|---|---|---|
| 1 | Strength 1/1/1/1/1 | Endurance 3:1 x4 | Cardio 2:2 x4 | Train all three - not maximize all three | Progress each day separately. Strength should feel heavy but technically clean. Endurance should stay at a pace you can sustain for the full work bout. Cardio should let breathing become the main limiter. |
| 2 | Strength 2/1/1/1/1 | Endurance 5:1 x3 | Cardio 3:2 x4 | Train all three - not maximize all three | Progress each day separately. You do not have to use the same kettlebell pair on all three days. |
| 3 | Strength 2/2/1/1/1 | Endurance 8:1:8 | Cardio 4:2 x3 | Train all three - not maximize all three | Progress each day separately. |
| 4 | Strength 2/2/2/1/1 | Endurance 10:1:8 | Cardio 4:2 x4 | Train all three - not maximize all three | Progress each day separately. |
| 5 | Strength 2/2/2/2/1 | Endurance 15:1:5 | Cardio 4:2 x4 | Train all three - not maximize all three | Progress each day separately. |
| 6 | Strength 2/2/2/2/2 | Endurance 20 min continuous | Cardio 4:2 x4 | Train all three - not maximize all three | Progress each day separately. |
Benchmark
Planned 2 days before your first session and 2 days after your last.
Perform 10 ASGARDs FOR TIME before Week 1 and again after Week 6, with the same kettlebell pair. Perform each benchmark as a separate assessment when recovered, not at the end of a training session. On Train All Three, use the Strength pair.
Add to Calendar
Schedule all ASGARD Protocol: Train All Three sessions on your training calendar.
Sign in to add to calendar