Block ONE Layout

Block 1 - Functional Hypertrophy

Key Notes:

  • Workout lengths: 30 minutes.
  • Use a weight you can do for 10 clean reps at a moderate intensity.
  • Slow eccentric (lowering phase) portion of lifts except the cleans.
  • Use single or double kettlebells for the lifts.
  • Rest as necessary between sets. ​Never start a new set out of breath​.


  • Get as many sets completed as possible in the time frame without maxing out. READ THAT LAST BIT AGAIN.

What Sets and Reps?

  • Head on over to Week 1 to see how the session runs.

Complete and Continue