rite of passage

tldr: Being humbled by heavy bell, requesting advice on clean and press regressions/remedial exercises Hi, I've been doing the ROP for a while and have been really enjoying it. my snatches, cleans and presses and swings have been challenging but I felt like I progressed well in strength...

On the medium and heavy days are we doing one hand or two hand swings?

Good morning ladies and gentlemen of the forum. I have been a long time enthusiast of this forum and have practiced kettlebells seriously since late 2021 completing RoP with 24kg, achieving timed simple, rerunning RoP with 24kg and now beginning RoP with 32kg. Prior to that, I utilized...

I seem to recall Pavel mentioning in an old forum that there are alternate ways to program the ladder in RoP - something along the lines of 3x(1,2,3,4,5) for heavy days, but I can't seem to find the post anywhere. Does anyone have a link or remember that discussion?

I decided to play with what I could finish the Rite of Passage with kb weight wise. After a bit of time with other weights I am working on finishing ROP with the 40k. It's hard for me to say the least. Anyone hear of someone completing this with a heavy bell? ie the Beast.

Hi folks! One of my long-term goals is to pass SFG I standards, and I'm finding ROP is a great program for this, since the C&P are built into the program and the other strength moves can be practiced on variety days. The only thing I'm wondering about is the ballistic component, which, from what...

Recently started ROP, and was planning on doing the ladders on the following days: Monday: light Wednesday: medium Saturday: heavy I'm curious though -- is it best to have the two days of rest/variety before the heavy day, or after it? (For example, I could move the heavy day to Friday or I...

hello everyone , i have been training rite of passage with the 16kg bell for 12 weeks now, at 70kg on my heavy days ( to the limit ladders ) i am pressing upto 8 sets of (1,2,3,4,5) and performing swings with the 24 kg , but i somehow am still not able to make the jump to 24 kg ( only 2...

Hello everyone .. been doing the ROP Pprogram for 12 weeks now with the 16 kg bell in 12th week now Trying to incorporate the 24kg(heavy bell for me ).. have successfully introduced the 24 kg bell for first rung of ladders from last 4 weeks Trying to upgrade to the heavy bell now .. ETK...

Hello I have been following.the ROP program in Antony dilugio workbook for 8 weeks now (4 weeks PM and 4 weeks ROP) .. it says here to try the press and snatch test at end of 8 weeks What exactly is the test ? I tried reading it in the ETK but I am too new to training to understand the goals ...

Hello from india !! First time getting fit .. I have unfortunately reached a fat loss plateau .. have dropped from 36 percent body fat to 24 percent uptill now looking to reach 15 percent bodyfat Successfully finished the PM from ETK with a 16kg bell now doing the Rite of passage ...

Find current training program beginning Post #62 [Background] 32, M, 6'0, 190lbs (200lbs as of July '19). Married (10 yrs), 2 kids (6 and 1). Was a true gym bro in high school and did bodybuilding splits but always prioritized chest and arms days, and usually skipped legs days . Inactive...

Hello StrongFirst community, On page 109 of easy strength, the 2nd principle of “three ladders and three rungs” is discussed by Dan John. The specific example Dan used is Pavel’s ETK ROP program and mentions that 3 ladders and 3 rungs are what he found best to work the slow grinding movements...

What would people recommend for a double front squat goal? For example the press has the goal of 5 ladders x 1-5 in rite of passage, the swing and snatch have the 100 reps in 5 min goal. If I were to train front squats (asymmetrical or with even bells) as a main lift, what would be a good...

Introduction : Epictetus is my favorite philosopher so I chose him as my forum avatar/name. I've been training with kettlebells off and on since 2011 but am returning after a long hiatus. I'm 25 years old and am looking to get stronger in a safe way, with joint health and longevity as a...

Age : 26 Background : I've been using kettlebells for about seven years. I've never made allot of progress because I've programmed hopped too many times to count. But I've never been completely inactive. That's allowed me to actually sustain an okay level of strength. I've always enjoyed the...

Hello, everyone. I am currently digging the Rite of Passage, and I am in my 5th week. Today I finished 5 4-rung ladders with 24 kgs (also doing inverted rows as I still can't do pullups), and everything seems to be going well. This Saturday is my heavy day, and I should try to finish 5 5-rung...

Hey guys, First off, yes, I was trying to have everything in the title start with 's'. Since March, I have made great progress, learned a lot, and surprised myself with the ability to get to the point where I am regularly swinging 32kgs with one arm as well as training the get up with 36 &...

Good morning I have been training the simple protocol since february. I am about to finish it, as I am doing 70 swings nonstop test, I already past the 5 min 1 handed swing test and I am compressing the rest time with the 32 Kg get up. I like to combine my swing practice with self defence...