Off Day - Rite of Passage Classic 16kg - 08/31/2025

Off Day - Rite of Passage Classic 16kg - 08/31/2025

Variety Day - Rite of Passage Classic 16kg - 08/30/2025

 Variety Day - Rite of Passage Classic 16kg - 08/30/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Loaded Carry Cook Drill
• 24kg
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Light Day - Rite of Passage Classic 16kg - 08/29/2025

 Light Day - Rite of Passage Classic 16kg - 08/29/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1) 16kg Military Press
• Superset
• 3(1) Chin Up
• Pull
• 10 Minute 16kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Recap Week 1 - Rite of Passage Classic 16kg - 08/28/2025

Recap Week 1 - Rite of Passage Classic 16kg - 08/28/2025

Everything went really well this week.  Chin ups were harder than expected but I fully expect them to grow easier as I drop weight and get reacquainted with the movement.  The post workout stretching really makes my lower body feel really good, I can squat pretty much effortlessly with no struggle and with great freedom of movement.

The Rite of Passage works, all you have to do is put in the work....

Onto week 2.

Variety Day - Rite of Passage Classic 16kg - 08/28/2025

 Variety Day - Rite of Passage Classic 16kg - 08/28/2025

• Nothing

Heavy Day - Rite of Passage Classic 16kg - 08/27/2025

Heavy Day - Rite of Passage Classic 16kg - 08/27/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1,2,3) 16kg Clean and Press
• Superset
• 1(1,1,1) Chin Up
• Pull
• 4 Minute 16kg Swing
• 100% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 08/26/2025

  Off Day - Rite of Passage Classic 16kg - 08/26/2025

Variety Day - Rite of Passage Classic 16kg - 08/25/2025

Variety Day - Rite of Passage Classic 16kg - 08/25/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Loaded Carry Cook Drill
• 24kg
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Medium Day - Rite of Passage Classic 16kg - 08/24/2025

Medium Day - Rite of Passage Classic 16kg - 08/24/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1,2) 16kg Clean and Press
• Superset
• 2(1,1) Chin Up
• 1(1,0)
• Pull
• 8 Minute 16kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 08/23/2025

 Off Day - Rite of Passage Classic 16kg - 08/23/2025

Light Day - Rite of Passage Classic 16kg - 08/22/2025

 Light Day - Rite of Passage Classic 16kg - 08/22/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1) 16kg Military Press
• Superset
• 3(1) Chin Up
• Pull
• 8 Minute 16kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Rite of Passage 2025

  

Rite of Passage 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.

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)
• Superset
• 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

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, you will test your press and snatch.  For the press, give the next bell up your best shot if you think you can get it.  When you get 5 reps with the heavier bell, that will be your new bell for your new RoP cycle.  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.

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 08/22/25)

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 (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. Return of the Kettlebell (Muscle Build-Up)
1. Goal
1. Bodyweight Press with Double Bells
2. Double Long Cycle Clean and Jerk based on Bodyweight
1. 200 lbs = 20 Reps (example)
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. Kettlebell Muscle Rotated with Quick and the Dead in 12 Week Blocks (Muscle Build-Up and Muscle Rejuvenation)
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.
5. 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
• Post Workout Flexibility
• 90/90 Stretch
• Cross Legged QL Stretch
• I like to do this by sitting cross legged in front of a heavy kettlebell or object.  To stretch my right QL, I hold onto the heavy object with my left hand and reach overhead with my right arm and lean to the left.
• 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.
• 10,000 Steps per Day

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
  
• Fruit and/or Raw Vegetables (On Working Days)
• Nighttime
• Salad
• Steamed Vegetables
• Protein Source
• Five Times a Week
• Eating Out
• Generally Five Guys or Chipotle etc.
• Two Days a Week (On Days Off from Work)
• Eggs with Rice
• 3 x IQ Protein Bars
• Muscle Build Up
• Day Time
• Water
• Zero Calorie Energy Drinks/Coffee
• Protein Drink with Fruit (On Working Days)
• I like pasture raised options for the protein shakes but do the best you can.
• Nighttime
• Salad
• Steamed Vegetables
• Protein Source
• Five Times a Week
• Eggs and Rice
• Two Days a Week (On the Day Before Day Off of Work)
• Eating Out
• Generally Five Guys or Chipotle etc.
• Dessert
• 3 x IQ Protein Bars

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 will still