Boba-
llistics
KB Finishers
〰️
KB Finishers 〰️
Boba-llistics is a kettlebell program
that was made to be something
quick, sweaty, and fun
that won’t leave you feeling
exhausted for the rest of the day.
Boba-llistics is the least-rigid protocol we’ve released to the public and also includes the widest variety of movements in one of our DIY programs ever. Those are:
1-arm snatches
1- and 2-arm swings
Alternating (AKA hand-to-hand) swings
Double cleans (continuous and reset)
Double swings
2-arm swing resets (AKA dead-stop)
Deadliftees
Step-back goblet cleans
Dead-stop snatches
Explosive goblet squats
1.5 and regular goblet squats
…and some jumps! YUP!
In a nutshell:
Session length: 10-30ish min excluding warmup
Days/week determined by you
Equipment needed: a variety of KBs
Optional test at the end - choose between a: 5-min snatch test, 5-min swing test, or single-set rep max with a heavy KB.
The 12 sessions provide structure, but then (just like boba tea!) it’s up to you to customize to your liking!
YOU determine the number of sets each day based on how you feel & how much time you have.
There’s no “do this many sets or rounds”, though there is an optional test day periodically with 2-arm swings as a way to measure your progress.
All sessions could be done in anywhere from 10 to 30-ish minutes. The program is designed in such a way that you could cycle through the 12 sessions many times over and continue to gain skill, strength, power, and endurance.