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The Gulag 1 is a training plan designed for minimal equipment. It is either 4 or 6 days per week, depending on if you do the added cardiovascular workouts or not.

It focuses on basic kettlebell and bodyweight movements to get the maximum return from a relatively small time investment. It is a short term program only. It is advised at the end of the four weeks you move onto Gulag 2.

Equipment needed:

Multiple kettlebells – for men 12-24kg for most exercises with a heavier bell for swings like a 32kg or 40kg. For women 8-16kg with a swing bell of 20-32kg.

Pull up bar and a suspension trainer of some sort (TRX or rings) to perform assistance pulling exercises.

Skipping rope.

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