Dry Fighting Weight (DFW) is a fairly minimalistic kettlebell program centered around 2 exercises:
- Clean & Press
- Front Squat
Each session in a workout is 30 minutes (not including warmup), and the goal is to do as many reps as possible without blowing yourself up. It shouldn’t feel like a Crossfit-style metcon.
You can use a single kb or double kbs, as appropriate. But double kbs is probably better.
DFW is a 4-week program structured like so:
Week #1:
- Day 1: Ladders. 1, 2, 3
- Day 2: Sets of 1
- Day 3: Sets of 2
Week #2:
- Day 1: Ladders. 1, 2, 3
- Day 2: Sets of 1
- Day 3: Sets of 3
Week #3:
- Day 1: Ladders. 1, 2, 3, 4
- Day 2: Sets of 2
- Day 3: Sets of 3
Week #4:
- Day 1: Ladders. 1, 2, 3, 4, (5)
- Day 2: Sets of 2
- Day 3: Alternate between sets of 3 and 4 if possible.
Week #5:
- Day 1: Perform 3×3.
- Day 2: Perform a new RM with the same kettlebell(s) you used for the previous 4 weeks. Or you may go up to a heavier kettlebell(s) and perform a new RM.