KB Power Endurance Protocol Goal: Sustain explosive output under fatigue, improve muscular endurance, anaerobic repeatability, and breathing control Total Time: ~45 min Tools Needed: 1–2 moderate-to-heavy kettlebells (based on skill level and load tolerance) Warm-Up (10 Min RAMP Style) •3 Min Jump Rope or Shadowbox •2 Rounds: •10 KB Halos •10 Reverse Lunges + Torso Rotation •10 KB Swings (light) •10 Shoulder Taps + Down Dog Main Block – KB Power-Endurance Complex 4 Rounds – 5 min ON / 2 min OFF KB Complex (Double KBs if able, or single with switch): •5 KB Cleans •5 KB Front Squats •5 KB Push Press •5 KB Swings •5 KB Jump Squats (hold single KB goblet style) Goal: Keep output consistent for all 5-minute work sets - Focus on clean transitions and explosive intent - Maintain form as fatigue sets in Contrast Set – Grind into Explode 3 Sets: 30s Double KB Front Rack Hold (heavy + nasal breathing) - Immediately into 10 KB Explosive Snatches (5/side) Rest 60–90s This challenges core stiffness + explosive hip drive — simulates fight fatigue transfer. Finisher – Volume Density Challenge 6 Min AMRAP: •6 KB Jump Squats •6 KB High Pulls (3/side) •6 KB Clean + Push Press (alternating arms) Maintain power tempo — don’t slow down into grinding reps. Cooldown (5–10 Min) Breathing: 4-sec in / 6-sec out nasal breathing in tall kneel or 90/90 Mobility: Hip flexor stretch, hanging scap pull-ups, banded lat + pec openers Tag a training partner and try this out!👊🏼😤 #kettlebelltraining #combatkettlebell #power #darustrong