Variety Day - Rite of Passage 16kg - 08/27/2026

 Variety Day - Rite of Passage 16kg - 08/27/2026

• Nothing

Light Day - Rite of Passage 16kg - 08/26/2026

 Light Day - Rite of Passage 16kg - 08/26/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1) 16kg Military Press
• Superset
• 3(1) Chin Ups
• Pull
• 6 Minute 16kg Snatch
• 50-60% Effort

Rite of Passage Classic and RKC Ladders

 

Rite of Passage Classic and RKC Ladders

By Adam Mundorf

Rite of Passage Classic and RKC Ladders

There is no program I am more familiar with than the Rite of Passage and the more hypertrophy focused version 'RKC Ladders' from Beyond Bodybuilding.  The goal of these programs is as follows : 1/2 bodyweight press with one arm and 200 snatches in 10 minutes with the 24kg kettlebell.  In the following sections I'll explain each program's approach, how I will be cycling to reach the goals above and my approach to testing.

Keep in mind all mobility, flexibility and lifestyle guidelines are in the parent blog of this whole thing.

Rite of Passage Classic

You may organize these days however you like to match your lifestyle, energy demands and schedule.  

• Light Day
• Military Press
• Superset
• Chin Ups (Optional)
• Only do as many chin ups as comfortable and don't be afraid to nix them if you're too tired.
• Snatches
• Roll 2 Dice to determine time.
• 50-60% Effort.
• Variety Day (Optional)
• +8kg Loaded Carry Cook Drill
• Medium Day
• Clean and Press
• Superset
• Chin Ups (Optional)
• Only do as many chin ups as comfortable and don't be afraid to nix them if you're too tired.
• Swings
• Roll 2 Dice to determine time.
• 70-80% Effort.
• Variety Day (Optional)
• +8kg Loaded Carry Cook Drill
• Off Day
• Trifecta (20 Second Holds)(Various Regressions and Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang
• Heavy Day
• Clean and Press
• Superset
• Chin Ups (Optional)
• Only do as many chin ups as comfortable and don't be afraid to nix them if you're too tired.
• Swings
• Roll 2 Dice to determine time.
• 100% Effort.
• Off Day
• Trifecta (20 Second Holds)(Various Regressions and Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

A bit more on the programming above.  For the press days : Light - 2 rungs lower than your tallest ladder of your previous heavy day.  Medium - 1 rung lower than your tallest ladder of your previous heavy day.  Heavy - there are many ways to cook heavy days, some people like to push heavy days as hard as they can, some people can ride a Rite of Passage wave for years by adding only a rung a week to each ladder but I prefer a more regimented approach.  It goes without saying to only increase your ladders/rungs as safely as you can without failure.  Have patience and take as long as you need, I may even have to be more gradual as I move up in weight :

• Heavy Day Progression (For me)
• 3(1,2,3)
• 4(1,2,3)
• 5(1,2,3)
• 5(1,2,3,4)
• 5(1,2,3,4,5)

A couple other notes about the program.  Don't be afraid to nix the chin ups if they are too taxing or you just don't feel like doing them but never exceed your press reps.  Feel completely free to take variety days off.

RKC Ladders (-4kg from Rite of Passage Classic)

RKC Ladders is a Rite of Passage variant from Pavel's Beyond Bodybuilding.  You may have heard it mentioned in StrongFirst material as Rite of Passage Jurassic with some slight changes.  It is a much simpler and streamlined progression than Rite of Passage Classic.  All you do is clean and press plus two mandatory variety days a week that I focus on the double kettlebell floor press.  

• Day 1
• 5(1,2,3) Clean and Press
• Day 2
• 5(5) +12kg Double Kettlebell Floor Press
• Day 3
• 6(1,2,3) Clean and Press
• Day 4
• 5(5) +12kg Double Kettlebell Floor Press
• Day 5
• Off
• Day 6
• 7(1,2,3) Clean and Press
• Day 7
• Off
• Day 10
• 8(1,2,3) Clean and Press
• Day 11
• 5(5) +12kg Double Kettlebell Floor Press
• Day 12
• 9(1,2,3) Clean and Press
• Day 13
• 5(5) +12kg Double Kettlebell Floor Press
• Day 14
• Off
• Day 15
• 10(1,2,3) Clean and Press
• Day 16
• Off
• Day 17
• 3(1,2,3,4) Clean and Press
• Day 18
• 5(5) +12kg Double Kettlebell Floor Press
• Day 19
• 4(1,2,3,4) Clean and Press
• Day 20
• 5(5) +12kg Double Kettlebell Floor Press
• Day 21
• Off
• Day 22
• 5(1,2,3,4) Clean and Press
• Day 23
• Off
• Day 24
• 6(1,2,3,4) Clean and Press
• Day 25
• 5(5) +12kg Double Kettlebell Floor Press
• Day 26
• 2(1,2,3,4,5) Clean and Press
• Day 27
• 5(5) +12kg Double Kettlebell Floor Press
• Day 28
• Off
• Day 29
• 3(1,2,3,4,5) Clean and Press
• Day 30
• Off
• Day 31
• 4(1,2,3,4,5) Clean and Press

All ladders and rungs are done within 30 seconds of rest.  All of my clean and presses are done -4kg from your Rite of Passage Classic weight.  My double kettlebell floor presses are done with 12kg more than Rite of Passage Classic.  

Cycling and Testing

This is my schedule for cycling and testing :

• Rite of Passage Classic 16kg
• RKC Ladder 12kg
• Test
• Etc.

After every cycle of RKC Ladder I take two days off and test my kettlebell press +12kg from my Rite of Passage Classic weight. I then test my 10 minute snatch test with my main pulling bell.  Once I exceed 24kg in my Rite of Passage Classic training for pulls, I will test with only 24kg.

I find this method of training to be solid because a +12kg from your press isn't unreachable and plus once you reach around 32kg for the Rite of Passage, it starts getting a little bit finicky.  We all have a limit on how much strength we can build based on our structure and most people can't do that type of volume with that heavy of a weight.

I hope you enjoyed reading all of this and it might look complicated but I assure you it's not.

Thank you for reading.

Operation 9th Floor : Path to Muscle and Might : Health Training : Nutrition : Conclusion

 

Operation 9th Floor

Path to Muscle and Might - Health Training - Nutrition - Conclusion

By Adam Mundorf

Path to Muscle and Might (Beginning on 08/26/26)

Being a physically capable person is something that is vitally important to me and I've always been capable but inconsistent.  I've spent a lot of money and time getting access to strength coaches and people who have aged well.  This has come at the expense of my sanity, focus and commitment.  You see, when you don't know what you believe everything becomes an argument.  I kept on going back and forth from weights to calisthenics.  I kept on overthinking in my head about whether ballistic exercise is safe or not.  Listen, the best results I ever had was when I didn't worry, I just put the work in regardless of modality, technique or coach.  Do what you enjoy provided it's safe and progressive.

These are programs that I am familiar with but have never completed or haven't completed in many years.  This is a path forward that makes sense to me and it's pretty sustainable :

1. Rite of Passage rotated with RKC Ladders (Muscle Rejuvenation and Muscle Build-Up)
1. Goal
1. 1/2 Bodyweight Press
2. 200 Snatches in 10 Minutes with 24kg
2. Reasoning
1. This will give you strength in the press, chin up, swing and snatch.
2. Armor Building Formula (Muscle Build-Up)
1. Goal
1. Finish 30 rounds of Armor Building Complex in 30 Minutes (EMOM) with Double 32kgs
2. Complete 100 Reps of the double 32kg military press in one workout.
2. Reasoning
1. This will build upon your Rite of Passage foundation using a classic approach by Dan John. The goal of this program is to gain muscle through the double military press, front squat and cleans.
3. Kettlebell Axe and One Arm Push-Ups (Muscle Rejuvenation)
1. Goal
1. 40 Sets of 6 h2h swings with 48 kg
2. One Arm Push-ups 
1. Naked Warrior Style
2. Reasoning
1. This will build your power with your new found strength and hypertrophy.  Kettlebell Axe will give you power and endurance while the one arm push-ups will give you some different pushing power.
4. Return of the Kettlebell (Muscle Build-Up)
1. Goal
1. Bodyweight Press with Double Kettlebells
2. Long Cycle Clean and Jerk with 32kg
1. Goal Dependent on Bodyweight.
1. If you're 200 pounds you'll have to put up 20 reps.
2. Reasoning
1. This will give you a solid hypertrophy and strength plan to build upon your Rite of Passage foundation.
5. Quick and the Dead Rotated with Kettlebell Muscle in 12 Week Blocks (Muscle Rejuvenation and Muscle Build-Up)
1. Goal
1. Keep on Rotating until 32kg is Reached in Kettlebell Muscle.
2. Reasoning
1. Kettlebell Muscle is a legacy program of hypertrophy.  This will allow you to build solid amounts of muscle and q&d will provide you with conditioning/power.
6. Time for Barbell Training
1. Probably something StrongFirst related like Reload or Power to the People.  Kettlebells possibly will be included as an accessory.

There's my progression that will probably take a decade or so.  There will be blips along the way but the most important part is that we don't deviate because a change in direction only causes an illusion of progress.

Health Training

For the most part, I recommend people to follow strength training programs as written or very close too.  Don't change the basic framework of time tested programs but obviously some individuality comes into play.  Keep the goal but let's be honest there are many ways to skin a cat.  One place where these programs fall short is health training!  Health training focuses on things like joints, tendons, mobility and flexibility.  For sure, strength training can do all of the above but it pays dividends to tack on a small health program.

Enjoy!

• Pre-Workout Warm-Up
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• Off Day Active Flexibility
• Trifecta (20 Second Holds)(Various Regressions and Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Sit
• Passive Bar Hang
• Grease the Groove with Grippers and Bands
• Use some grippers while you relax and work your hand extensors through bands.  We aren't looking for PRs here but just something to stimulate the hands.
• There's nothing structured about this but is meant for some simple activity.

Nutrition

In the program progressions part of this blog, you will notice two different classifications of programs : Muscle Rejuvenation and Muscle Build-Up.  In all honesty, they could also be called 'fat loss' and 'hypertrophy'.  These two require different eating styles and approaches.  They are as follows : 

• Muscle Rejuvenation
• Day Time
• Water
• Zero Calorie Energy Drinks/Coffee
• Nighttime
• Whey Protein Shake with Fruit, 5g Creatine, Multivitamin, Vitamin D+K, Fish Oil, Probiotic and Magnesium
• Salad
• Steamed Vegetables
• Protein Source
• 4 Days a Week
• Eggs and Rice/Nuts Alternated
• 2 Days a Week
• Pizza
• 1 Days a Week
• Eating Out
• Muscle Build Up
• Day Time
• Water
• Zero Calorie Energy Drinks/Coffee
• 3 x Protein Drinks (On Working Days)
• Nighttime
• Whey Protein Shake with Fruit, 5g Creatine, Multivitamin, Vitamin D+K, Fish Oil, Probiotic and Magnesium
• Salad
• Steamed Vegetables
• Protein Source
• 4 Days a Week
• Eggs and Rice/Nuts Alternated
• 2 Days a Week
• Pizza
• 1 Days a Week
• Eating Out

Conclusion

I hope you enjoyed this blog.  This is my path forward for the next decade or so.  One thing to keep in mind is that perfection is the enemy of progress.  There will be days where your schedule does not permit you to get a session and that's fine.  Just pick up where you left off, the bells and bar will still be there.

Off - Get Strong Phase 1/Week 2/Day 3 - 08/19/2026

     Off - Get Strong Phase 1/Week 2/Day 3 - 08/19/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Workout - Get Strong Phase 1/Week 2/Day 2 - 08/18/2026

 Workout - Get Strong Phase 1/Week 2/Day 2 - 08/18/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• Workout (90 Seconds Rest Between Sets and Exercises)
• Hands Elevated Push-Ups
• 3(8)
• Flex Hang
• 3(10 sec)
• Active Hang
• 3(20 sec)
• Lying Knee Tuck
• 3(10)
• Assisted Squat
• 3(12)
• Hip Bridge
• 3(12)

Off - Get Strong Phase 1/Week 2/Day 1 - 08/17/2026

    Off - Get Strong Phase 1/Week 2/Day 1 - 08/17/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Workout - Get Strong Phase 1/Week 1/Day 7 - 08/16/2026

Workout - Get Strong Phase 1/Week 1/Day 7 - 08/16/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• Workout (90 Seconds Rest Between Sets and Exercises)
• Hands Elevated Push-Ups
• 3(6)
• Flex Hang
• 3(5 sec)
• Active Hang
• 3(10 sec)
• Lying Knee Tuck
• 3(8)
• Assisted Squat
• 3(10)
• Hip Bridge
• 3(10)

Off - Get Strong Phase 1/Week 1/Day 6 - 08/15/2026

   Off - Get Strong Phase 1/Week 1/Day 6 - 08/15/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Off - Get Strong Phase 1/Week 1/Day 5 - 08/14/2026

  Off - Get Strong Phase 1/Week 1/Day 5 - 08/14/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Off - Get Strong Phase 1/Week 1/Day 4 - 08/13/2026

 Off - Get Strong Phase 1/Week 1/Day 4 - 08/13/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold