Kettlebell Sport: Path to Rank
Ten minutes at pace—a measurable goal with official standards
Who it’s for
You don't want vague fitness goals—you want an official rank and a specific number.
How it works
In kettlebell sport, a set lasts exactly ten minutes, and score is total reps. The focus is pacing and breathing rather than brute force: track reps per minute and extend time at that pace instead of rushing short sets. Efficiency in the rack position matters more than arm strength.
Weekly layout
How load increases
Build duration at target pace: 4 minutes, then 6, 8, and 10. Long cycle is typically paced at 6–10 RPM, snatch at 12–20 RPM. Rank requirements depend on bodyweight class and kettlebell size—e.g., with 24 kg in the 73 kg class, Rank 1 in long cycle requires 49 reps in ten minutes.
Deload
Every 5th week: half the intervals.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537