Off Day - Rite of Passage 24kg - 06/10/2025

  Off Day - Rite of Passage 24kg - 06/10/2025

Light Day - Rite of Passage 24kg - 06/09/2025

 Light Day - Rite of Passage 24kg - 06/09/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 3(1) 24kg Military Press 
• Superset
• 3(1) Chin Up 
• Pull
• 8 Minute 20kg Snatch
• 50-60% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Recap Week 1- Rite of Passage 24kg - 06/08/2025

 Recap Week 1- Rite of Passage 24kg - 06/08/2025

• Everything felt really great this week.  Just following the book without any deviation is working.  I'm already feeling stronger by using heavier weights and keeping the goal, the goal.  In the past I wouldn't be able to superset a chin up and throw the baby out with the bath water and give up but that doesn't happen for me anymore.  I'm also really sticking to my diet this time around and am steadily feeling lighter/less inflamed from too much junk food.  I'm still enjoying pizza twice a week but that is it.

Off Day - Rite of Passage 24kg - 06/08/2025

 Off Day - Rite of Passage 24kg - 06/08/2025

Variety Day - Rite of Passage 24kg - 06/07/2025

 Variety Day - Rite of Passage 24kg - 06/07/2025

• Warm-Up
• 5 Mackenzie Backbends
• Turkish Get Ups
• 5 Minutes of 28kg continuous get ups.
• I changed hands on each rep.
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Off Day - Rite of Passage 24kg - 06/06/2025

Off Day - Rite of Passage 24kg - 06/06/2025

Heavy Day - Rite of Passage 24kg - 06/05/2025

Heavy Day - Rite of Passage 24kg - 06/05/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 3(1,2,3) 24kg Clean and Press
• Superset
• No chin ups!
• I am exhausted today and tried one.  Couldn't get it.  Remember the goal here is a 1/2 bodyweight press and the chin ups can kick rocks.  I'll try them ever session but I never hesitate to remove them.
• Pull
• 7 Minute 20kg Swings
• 100% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Medium Day - Rite of Passage 24kg - 06/04/2025

Medium Day - Rite of Passage 24kg - 06/04/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 3(1,2) 24kg Clean and Press
• Superset
• 1(1)
• I was only strong enough to for one single chin up on the first rung of the first ladder.
• Pull
• 8 Minute 20kg Swings
• 70-80% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Variety Day - Rite of Passage 24kg - 06/03/2025

Variety Day - Rite of Passage 24kg - 06/03/2025

• Warm-Up
• 5 Mackenzie Backbends
• Turkish Get Ups
• 5 Minutes of 28kg continuous get ups.
• I changed hands on each rep.
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Light Day - Rite of Passage 24kg - 06/02/2025

 Light Day - Rite of Passage 24kg - 06/02/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 3(1) 24kg Military Press 
• Superset
• 3(1) Chin Up 
• Pull
• 6 Minute 20kg Snatch
• 50-60% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

  

Rite of Passage

By Adam Mundorf

Rite of Passage

One of the greatest kettlebell programs of all time is the Rite of Passage by Pavel Tsatsouline.  It comes from his book : Enter the Kettlebell.  The goal of this program is a 1/2 Bodyweight press and 200 Snatches in 10 minutes with the 24kg.  It involves three days of pressing, two variety days and two days completely off.  You are encouraged to superset your presses with pull or chin ups.

Below I will show what the schedule will be and anything else you need to know :

• Day 1 (L)
• Light Presses
• Superset
• Chin Ups
• Easy Snatches
• Day 2 (V)
• Variety Day
• Day 3 (M)
• Medium Presses
• Superset
• Chin Ups
• Medium Effort Swings
• Day 4 (V)
• Variety Day
• Day 5 (O)
• Off
• Day 6 (H)
• Heavy Presses
• Superset
• Chin Ups
• Hard Effort Swings
• Day 7 (O)
• Off

Things You Need to Know

• Warm-Up
• 5 Mackenzie Back Bends
• Cool Down
• If your heart and/or breathing rate is really high, walk around and don't stop until your heart rate and breathing are halfway down to normal.
• 5 Mackenzie Back Bends
• Chalk
• Use It
• Variety Days
• You may skip variety days.
• 5 Minutes of continuous get ups, changing hands each rep.
• +4kg
• Snatches and Swings Criteria
• You roll two dice to determine the timeline you'll be swinging/snatching.  Obviously you won't be swinging for the whole time but putting the bell down when needed to match desired output.
• On light days you snatch to 50-60% Effort.
• On Medium days you swing to 70-80% Effort.
• On Heavy days you swing to 100% Effort.
• Grease the Groove
• You may grease the groove with pistols using the Naked Warrior approach.
• Test Days
• Every 4 to 8 Weeks Replace Your Heavy Day with a Test Day
• Press Test
• Use Chalk
• Loosen Up with a few Swings or Get Ups if you want.
• Do a few singles with your ladder kettlebell
• Do 2 to 3 Loaded Cleans with the Heavier Kettlebell
• Rest for Five Minutes
• Press the heavier weight until you reach 5 C&P each Arm
• You may use a knee bend to absorb the bell instead of using an active negative to lower the bell.
• If you feel that you can't press the next weight yet, just skip it and save your strength for another day.
• Rest Five Minutes the move to Snatch Test
• 10 Minute Snatch Test
• Use Chalk
• Only use your daily pulling bell.  If you're swinging/snatching a 16kg, test with that not with a heavier bell.
• If you aren't ready to go for the full 10 minutes, then choose a different timeline like 3 or 5 minutes etc.  

I'm excited to actually follow this time tested program, as written.

I will be beginning with the 24kg bell for the press and the 20kg for the pull.

Thank you.