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@dawes Ha, I like the spirit! 30' of ABCs is a brutal workout.

@sdfjkl I guess The Giant and Dry Fighting Weight count as minimalist. 30 minutes, 3 times a week, only clean & press and clean & press + squat, respectively. I just finished a runof The Giant 1.0-1.2 with double 28s and got from something like an 8-10 rep max to 16, and from 4-6 with double...

@michaelsu I've gone from doing an 18km run in about 2h44m in August last year at ~88kg to 21km in 2h17m24s last Saturday at ~96kg. I don't know what your level is at, and whether this qualifies as good or bad for you. My improvement came off the back of running The Giant + The Giant for front...

@dawes We have an annual competition on r/Kettleballs: sets x weight in 5 minutes, scaled to bodyweight. Here's last year's thread. All you have to do is pick a flair on the subreddit and post your bodyweight, weight used and a video to document it. It's just 5 minutes, how terrible could it be? :P

@kywy Thanks a lot! I've done a similar volume of swings before, but I think the new goal is to do it in 20 days straight and heavier, and really focus hard on progressing day to day. Another point on the last 5%: let's say you have something good that you can run for 2 years - the alternative...

@youngman4god There isn't, but if you look at and compare the programs you can tell what they'd look like.

@kywy Great read! You've just inspired me to finally run it leading up to ABC April. This is a great mindset to have for your training in general. Fun -> consistent, hard training -> gains. In general you'll also get way better results by doing something that works, and sticking with that...

@chriscrossan Exactly. My understanding is that the pathways for hypertrophy may also differ a bit between lower and higher rep sets, which woudl be an excellent reason to vary the stimlus over time.

@curlysouffle If your schedule allows for it, you could move either your second non-kb workout (Thursday) or day 3 of The Wolf (Friday) to Saturday. Either way the result would be a day of full day of rest before The Wolf.

@dawn16 It depends on how much of a priority chest is for you. If it's a priority, some extra pushups, dips, bench or floor press is always good. But then, if chest is a priority in my opinion you shouldn't look for a minimalist kb program. You could also throw pushups or burpees in between...

@montanajeepgirl So much good information. One of my key takeaways over time has that things like exercise selection and rep ranges don't really matter; what matters is that you pick something you can progress with, and do that.

@bikochieng Sure. The rule of thumb is to have a push, a pull, a squat/lunge and a hinge. I'd upgrade the bodyweight squats to goblet or front squats.

@hd8e8dx I get the curiosity, but there are just too many factors to give you an answer. My rep max for 2x32 C&P is pretty much the same as my 1x40 press,at something like ~11-14 reps. I can C&P 2x40 for a single rep (and probably still press 1x48 for a single, maybe even 2 reps). One...

@archieraptor Swing + squat + press is absolutely enough. I'd personally sub out the swing and do clean & press + squat. You could try out Dry Fighting Weight and double the amount of squats to compensate for not having doubles. Swings and rows would fit nicely in a structure à la DFW Remix.

@missingthemark https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/ Equivalent hypertrophy has been demonstrated from 5 to at least 40 reps with equally hard sets. Rep ranges bleed a lot more into each other than most people believe. If you add 20kg to your 20RM squat, you will...

@anojinzouningen You're welcome :) I was doing great just running The Giant + my barbell stuff, chinups and dips. Then I got into my head that it might also work well for front squats, so I added those. Then I joked that doing it for snatches would be fun, and then I couldn't get that idea out...

@chanteuserose Lots of good points here. I've previously written a post on how you can turn ABC (and other cool complexes) into a program.

@anojinzouningen Yes, a lot more. I'm sure it works great on its own, but I wanted more. Geoff recommends against doing more than a few sets of 1-3 on strength exercises outside of The Giant, but I more than tripled the workload, and it worked out for me. Your mileage may vary.

@artlicbunny Yeah, I have a very flexible approach to frequency too. I generally try to alternate between hard days (gym time) and easy days (doing stuff at home). Depending on schedule and how I feel, sometimes that may turn into hard/hard/hard/easy/easy. I'm perfectly willing to accept a bit...

@artlicbunny One thing that's worked really well for me is doing programs for different exercises concurrently. For example, I'm running Russian Squat Routine for pause bench and high bar squat, and Soju and Tuba for strict press You can also sprinkle other stuff on top, like in DFW Remix In...