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ASGARD Protocol: One double-kettlebell combo. Four routes. Six weeks.
Paperback
Series: Kettlebell Training, Book 12
Bodybuilding & Weight TrainingGeneral Fitness
Publisher: Independently Published
Published: Sep 20 2026
Pages: 98
Weight: 0.31
Height: 0.20 Width: 6.00 Depth: 9.00
Language: English
ASGARD Protocol is for experienced kettlebell trainees who want to be broadly capable rather than narrowly specialised. You already have the double rack, strict press, row, renegade row and full squat. Now you want a clear, measurable system instead of random workouts.
One full-body double-kettlebell combo sits at the centre of the book: a curl from the bottom of a squat, strict press, bent-over row, renegade row and squat-style deadlift, performed as one continuous sequence.
The combo stays the same. The programming changes.- Get Stronger - a heavy pair, low reps and long rest. Progress means heavier kettlebells at the same standard.
- Build Endurance - longer work bouts with fewer rest periods, building towards 20 minutes of continuous work.
- Improve Your Cardio - timed work and rest intervals. Progress means more repeatable quality work in the same intervals.
- Train All Three - one specialist day for each quality, progressed separately.
- The complete ASGARD movement standard, step by step with photos.
- How to hold the handles, brace, breathe and drop from rack to hang.
- Six-week progressions for every route with week-by-week tables.
- Printable Week 1 session cards with a clock.
- Quick Start weight selection, a green/amber/red session test and an optional percentage-based load test.
- The Hardstyle single-arm swing finisher with load and weekly targets.
- The 10 ASGARDs FOR TIME benchmark.
- Troubleshooting, frequently asked questions, a training log and a quick-reference poster.
- The research behind the loading, rest and interval choices, with links.
ASGARD is for experienced kettlebell trainees who already own the fundamental double-kettlebell skills. It is not a complete-beginner program. If you need the prerequisites first, the free IKU Kettlebell Beginner Program in KETTLEBELL MONSTER covers them.
It is also useful for combat and grappling athletes, firefighters, rescue personnel, military, police and other tactical professionals whose sport or work demands several physical qualities at once. ASGARD develops general physical capacity; it does not replace sport practice, technical training or occupational preparation.
Designed and tested in 2019, published through Cavemantraining in 2020 and trained as a workout since, ASGARD is now a complete program by Taco Fleur, published by IKU.
Movement videos, the program and progress logging are available in KETTLEBELL MONSTER with a free account.
A complete double-kettlebell workout programASGARD gives you a structured six-week kettlebell program for home training, garage training or any space where you have a matching pair of kettlebells. You do not need a different workout system for strength training, muscular endurance and cardio conditioning. The same full-body sequence gives you a stable skill to practise while the route changes the load, pace, rest and progression.
This is intermediate kettlebell training for people who want more than a collection of exercises. Every route tells you what to do, how hard to work, when to rest and what improvement should look like. Use the logs and session tests to make better decisions instead of guessing whether the program is working.
If you want a practical double-kettlebell routine that builds broad physical capacity without turning training into random circuits, ASGARD gives you one combo, four routes and a complete six-week plan.
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