Rite of Passage and Rite of Passage Hypertrophy Bias 2025
By Adam Mundorf
Rite of Passage 2025
If there is one program I have a breadth of experience with, it's the Rite of Passage. The Rite of Passage is a time tested and ironclad program from 'Enter the Kettlebell' by Pavel Tsatsouline. This program's goals are to get you a 1/2 bodyweight press and 200 snatches in 10 minutes with the 24kg kettlebell.
There are many ways to cook this program without messing with the formula. I like to do a classic run and then a run of the program that is more focused on hypertrophy. It gives you a bit of a different stimulus and allows you to solidify your gains.
The only thing you need to do is not give up and stay the course.
All warm-up, mobility, GtG and stretching guidelines are in the blog above this one.
The programs are as follows :
Rite of Passage Classic
- Pressing
- Clean and Press (Military Press on Light Days)
- Chin Ups (Unweighted)(Optional)
- Pulls
- Snatches at 50-60% Effort on Light Days
- Swings at 70-80% Effort on Medium Days
- Swings at 100% Effort on Heavy Days
- Variety Days (Optional)
- Loaded Carry Cook Drill +8kg from Press Weight
Rite of Passage Hypertrophy
- Pressing (30 Second Rest between Ladders and Rungs)
- Military Press Only
- Chin Ups (Weighted)(Optional)
- Pulls
- Snatches at 50-60% Effort on Light Days
- Swings at 70-80% Effort on Medium Days
- Swings at 100% Effort on Heavy Days
- Variety Days (Optional)
- Loaded Carry Cook Drill +12kg from Press Weight
The schedule is as follows (These days may be re-arranged however you like to Fit your Schedule) :
- Light Day
- Variety Day (Optional)
- Medium Day
- Variety Day (Optional)
- Off
- Heavy Day
- Off
After every cycle of classic or hypertrophy takes two days off. Do nothing related to physical culture on those days.
Testing
So, obviously the goal of this program is to achieve a 1/2 bodyweight press and 200 snatches in 10 minutes with 24kg. After every cycle of the Rite of Passage Hypertrophy, you will test your press and snatch. For the press, weigh yourself and give your heaviest bell (if it's at or beneath 1/2 bodyweight) your best shot even if you think you can't get it. For the snatch, use the bell you are swinging and snatching in your daily sessions. Once you reach the 24kg bell, stick with that from now on for your testing.
When you reach these goals, time to terminate the program. You have succeeded and achieved a goal few have.
Where to Start
I suggest almost everybody starts with the 16kg. It's easy to overestimate your ability with this program because the volume starts off low but really increases quickly. Don't start too heavy and go more conservative with your starting weight.
When to Skip
Listen, a change in direction just causes an illusion of progress. For many of us, our lives are not controlled environments and things will come up. Just skip that day for Christ's sake and don't let it derail your program. The bells and bar will still be there tomorrow, your body will not know the difference.
Conclusion
I'm excited to give this time tested program another whirl and give it the respect it deserves.
