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.  Every 4 to 8 weeks on your heavy day, 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.