Off - Get Strong Phase 1/Week 1/Day 2 - 08/11/2026

Off - Get Strong Phase 1/Week 1/Day 2 - 08/11/2026

• 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 1 - 08/10/2026

 Workout - Get Strong Phase 1/Week 1/Day 1 - 08/10/2026

• 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)

The Get Strong Transformation Challenge : The True Program Minimum : My Plan : When to Skip : Keeping it Kavadlo

      

The Get Strong Transformation Challenge

By Adam Mundorf

The True Program Minimum

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing.

The Get Strong Transformation Challenge provides all of the above in spades.

The Get Strong Transformation Challenge -- My Plan

The Get Strong Transformation Challenge provides you a zero to hero plan in calisthenics without delving into gymnastics or skill based training. There is some leeway with the way you approach off days, so I will be explaining that here.

All of workout days will look like this :

• Workout
• Get Strong Warm-Up
• Get Strong Workout

All of my off days will look like this :

• Get Strong Warm-Up
• 5 Minute Squat Hold

In the book you get the option between 60 and 90 seconds. I chose 90 seconds because if a program gives me an option of more rest I'd be foolish not to take it.

I spoke with Al Kavadlo a while back about this : Use chalk. Take the environmental factors out of the equation.

So, as you see the workout days are just simply spent doing the program. Kavadlo recommends doing some sort of activity during the off days and specifically recommends the Get Strong Warm-Up as an off day activity. So I choose to do the Get Strong Warm-Up followed by a squat hold. In the book, the Kavadlo Bros recommend spending time in the squat everyday to help with mobility, flexibility and strength. I consider the workout to be my squatting for the day and on off days, I hold a squat for five minutes since I'm not working out.

Al and Danny also recommend walking. I already have an active job so I chose 10,000 steps per day as a great metric to hit.

When to Skip

In the book, if you miss a day or the prescribed reps for a workout, you repeat that week. In the past, I was overly concerned with missing days and the like. No longer, perfection is the enemy of progress. Repeating the basics is not a bad thing. I have a pretty sporadic work schedule, so instead of the day type you'll see (-) when I have to skip. I'll then just continue with the day count like normal. Your body does not know the difference between 7 or 8 days.

Now, this comes with a caveat. The only reason to skip a session in this program is due to time constraints, never fatigue or lack of enthusiasm. This is called a transformation program for a reason.

Keeping it Kavadlo

Eggs do not teach the chicken.  Experienced coaches know not to mess with programs.  I've seen it all the time and when I was younger I violated this principle myself.  Adding this and that, changing a program because you think you are smarter than the author.  I have news for you, being full of yourself for no reason whatsoever is the key to wasting your twenties and possibly thirties.  Do I really know more than the great Kavadlo brothers?  Do I have the right to change their formula?  I have no right and I do not know more than them.  This is why I am keeping it Kavadlo.

Only when I finish phase 2 on this program, I will do kettlebells once again.

Choose One Thing and Good Luck : Perfection is the Enemy of Progress : Program Progression : Nutritional Protocol : Steps

 

Choose One Thing and Good Luck : Perfection is the Enemy of Progress : Program Progression : Nutrition Protocol : Steps

By Adam Mundorf

Beginning on 08/10/2026

Choose One Thing and Good Luck

This was an email I received from an elite level strength coach who I corresponded with.  This advice is extremely apt and wise. Sometimes, the less I knew it seemed the better off I was.  Choose one book/program, make no alterations or substitutions.  Life is peaceful this way because you don't have anything to think about.  All you do is follow the program to a T.

Choose One Thing!

Perfection is the Enemy of Progress

Being an adult means life can sometimes be unpredictable.  We have unreasonably long days (especially in my profession), things come up and sometimes you just can't get your session in!  Do not change course!  A change in course only causes an illusion of progress.

If you don't have time due to work or true societal obligations, just skip that day and pick up where you left off the following day.

Don't let perfection be the enemy of progress.

This comes with a caveat, the only time to skip a session is if you simply don't have time.  Being tired or lacking motivation is never an excuse.

Program Progression

This is the path forward that makes the most sense to me, these programs are tried and tested with concrete goals to achieve.  

1. Get Strong Transformation Challenge (Muscle Build-Up)
1. Goal
1. Phase 2 Test
2. Reasoning
1. This will set a broad base of calisthenic strength without delving into gymnastics.  If you haven't mastered your bodyweight, what business do you have moving weight?  
2. I decided to limit Get Strong to Phase 2 out of the 4 phases.  I don't like complexity in training and some of the movements get a bit odd.  They leave me asking why and seem more skill based rather than our goal of strength/muscle.  Once you master phase 2, you'll be proficient in basic calisthenics exercises that one would do in old school P.E. class or basic training.  That's all the calisthenics I think a person really needs, especially if you have access to the amount of weights that I do.
2. Simple and Sinister 2.0 : Timeless Simple (Muscle Rejuvenation)
1. Goal
1. 10(10) 32 kg One Arm Swings
2. 5(1) 32kg Turkish Get Ups
2. Reasoning
1. This will set a broad foundation of the kettlebell basics.  You will reach a great proficiency with the goblet squat, swing and get up.
3. Simple and Sinister 2.0 : Timed Simple (Muscle Build-Up)
1. Goal
1. 10(10) 32kg One Arm Swings in 5 Minutes
1. 1 Minute Rest
2. 5(1) 32kg Get Up in 10 Minutes
2. Reasoning
1. This will solidify your foundation of the kettlebell basics using timed testing.  You will reach a fantastic proficiency with the goblet squat, swing and get up.
4. Rite of Passage (Muscle Build-Up)
1. Goal
1. 1/2 Bodyweight Press
2. 200 Snatches in 10 Minutes with 24kg
2. Reasoning
1. This will build upon your kettlebell foundation and build more strength through the press, chin up, swing and snatch.
5. 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.
6. Simple and Sinister 2.0 : Timed Sinister (Muscle Build-Up)
1. Goal
1. 10(10) 48kg One Arm Swings in 5 Minutes
1. 1 Minute Rest
2. 5(1) 48kg Get Up in 10 Minutes
2. Reasoning
1. This will allow you to revisit your kettlebell foundation and reach a much higher peak.  This will give you perfect proficiency in the goblet squat, swing and get up.
7. Armor Building Formula (Muscle Build-Up)
1. Goal
1. 100 Reps of Press with 2x24kg
2. 30 Rounds of EMOM of ABC with 2x24kg
2. Reasoning
1. This will re-acquaint me with Double Kettlebells and will build some muscle/strength.
8. 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.
9. Kettlebell Muscle with Quick and the Dead Rotated 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.
10. Time for Barbell Training
1. Probably something StrongFirst related like Reload or Power to the People.  Kettlebells possibly will be included as an accessory.
11. Time to Change Disciplines
1. I'd like to explore gymnastics, running, dancing and maybe even swimming!  There are many paths forward from here.

Nutritional Protocol

As you can see above there are two separate program classifications : muscle rejuvenation and muscle build-up.  These both require different kinds of eating styles.  I deploy an eating style that has much inspiration from Ori Hofmekler who wrote the Warrior Diet and a few other great books on intermittent fasting.  He is the godfather of intermittent fasting and brought it to prominence in the early 2000s.  In a nutshell it looks like this : Eat lightly during the day or not at all and eat heavier at night when the days battles are done.  This looks different depending on your job, lifestyle and current situation.  It's highly flexible, intuitive and simple to adhere too.

All the supplements I use are from JockoFuel.  I just chose a brand that seemed cool to be honest.

Muscle Rejuvenation Eating Style

• Day-Time
• Water
• Zero Calorie Caffeine
• Nighttime
• Whey Protein Shake with 5g Creatine, Multivitamin, Fish Oil, Greens and Vitamin D+K with Fruit.
• Salad
• Steamed Vegetables
• Protein Source
• Working Days
• Eating Out
• Off Days
• Eggs with Nuts
• Coconut Water

Muscle Build-Up Eating Style

• Day-Time
• Water
• Zero Calorie Caffeine
• 3 x Protein Shake throughout the Day on Working Days
• One on the way out the door, One Mid-Day and One on the Way Home.
• Nighttime
• Whey Protein Shake with 5g Creatine, Multivitamin, Fish Oil, Greens and Vitamin D+K with Fruit.
• Salad
• Steamed Vegetables
• Protein Source
• Working Days
• Eating Out
• Off Days
• Eggs with Nuts
• Coconut Water

Steps

Regardless of the program you follow, I believe it is essential to get at least 10,000 steps per day.  This keeps you moving and breaks up sitting if you do that often.  I like to take frequent breaks when watching YouTube or playing video games.  It really does add-up over the course of a day. 

Thank you for reading!

Off Day - Rite of Passage Classic 20kg - 10/16/2025

  Off Day - Rite of Passage Classic 20kg - 10/16/2025

Variety Day - Rite of Passage Classic 20kg - 10/15/2025

 Variety Day - Rite of Passage Classic 20kg - 10/15/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Loaded Carry Cook Drill
• 28kg
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Light Day - Rite of Passage Classic 20kg - 10/14/2025

 Light Day - Rite of Passage Classic 20kg - 10/14/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1) 20kg Military Press
• Superset
• 4(1) Chin Up
• Pull
• 9 Minute 20kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 20kg - 10/13/2025

 Off Day - Rite of Passage Classic 20kg - 10/13/2025

Recap Week 2 - Rite of Passage Classic 20kg - 10/12/2025

Recap Week 2 - Rite of Passage Classic 20kg - 10/12/2025

Everything felt great this week.  I had to take a few days off this week because frankly, my schedule and energy demands required me too.  I have made a couple changes to my nutrition : I'm no longer having protein bars or shakes.  I think having that on this plan was barking up the wrong tree and I'd much rather keep my plan as simple as possible.  I'm also going to be weighing myself every morning once my scale arrives.  When I do hit a muscle gain program (probably Return of the Kettlebell) I'll incorporate some whole foods but not shakes/bars.

My press is feeling super strong.  The 20kg is already feeling fairly light and easy to press.  The pressing groove feels healthy and smooth.  I've been doing some chin ups but they're still a bit of a struggle.  They are optional, so I'm okay with that.

Onto week 3.

Heavy Day - Rite of Passage Classic 20kg - 10/12/2025

 Heavy Day - Rite of Passage Classic 20kg - 10/12/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1,2,3) 20kg Clean and Press
• Pull
• 10 Minute 20kg Swing
• 100% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Medium Day - Rite of Passage Classic 20kg - 10/11/2025

Medium Day - Rite of Passage Classic 20kg - 10/11/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1,2) 20kg Clean and Press
• Superset
• 1(1,1) Chin Up
• Pull
• 3 Minute 20kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang