This is a straight up lift and shift of Lebe Stark’s idea. In fact, I’m just going to post his video in a minute. The name is a mashup of Girya, the Russian term for kettlebell, and Athlon- the Greek word for “contest.” As I write this, I’ve completed week 8 of a 12-week kettlebell-focused program. My cardiovascular conditioning is the best that it’s ever been in my life. Granted, I’ve been combining the kettlebell work with a sizable amount of time on a fan bike, as well. The combination is powerful.

When Gregory, from Lebe Stark, says that the kettlebell is the single best general physical preparedness (GPP) tool that he’s ever come across, I have a hard time disagreeing. I’ll do a more complete writeup on my program when I finish it, but suffice to say that it’s been a great experience (though also quite challenging).

The Giryathlon is Gregory’s idea, and he’s running it as an actual event with a leaderboard and everything. I’ll post the rules and such below if you want to do his version of it, and then I’ll write about some variations to try if you’re just doing it for yourself or have limitations around location and available equipment.

The Lebe Stark Giryathlon Rules

Execution:

For time, complete:

  • 400 meter run – 10 single hand swings per side
  • 400 meter run – 10 clean & press per side
  • 400 meter run – 10 snatches per side
  • 400 meter run – 10 goblet squats
  • 400 meter run – 10 windmills per side
  • 400 meter run – 10 jerks per side
  • 400 m suitcase carry – 10 burpees every 100 meters

By the end, you complete 150 reps and 2.8 kilometers (~ 1.75 miles).

The official rules have divisions based on the single kettlebell weight used:

  • Beginner: 12 kg for men / 8 kg for women
  • Pro: 24 kg for men / 12 kg for women
  • Elite: 32 kg for men / 16 kg for women

Rules:

  • You may use chalk
  • Film and share entire race to make it on the leaderboard
  • All exercises must be done unbroken (no setting the bell down between reps)
  • Lifts must be executed with proper technique

Modifications for The Everyday Marksman

The official rules are for the Lebe Stark’s followers who want to compete and get on the leaderboard. If that’s not something you’re interested in, then we have more options. The underlying goal of the workout is alternating a period of locomotion with a set of kettlebell strength movements. This is a great way to test both endurance and fighting strength capacity from our hierarchy.

If you don’t have easy access to a 400 meter track, then let’s look at conversions. 400 meters of running is about equivalent to the following:

  • Rowing for 500 meters
  • Cycle/spin bike for 800 meters
  • Air bike for 30 calories

That gets you through the first set of laps. With the final lap, there isn’t a good substitute for doing the suitcase carry on a different cardio machine. Your best bet is to just walk it however you can.

As far as the weight goes, I think Gregory’s categories are fine. However, I would add one more for “average” that’s in between beginner and pro. For that division, men should use a 16 kg kettlebell (~35 lbs).

Progressing the Workout

Of course, one of the whole points of these things is not just a one-time race, but to show progress over time. With the Giryathlon, the whole event is timed with a fixed set of distances and repetitions. That makes tracking progress easy.

I suggest starting with the lightest weight (beginner), and performing the event as written with your chosen method of locomotion. Set a time goal for yourself. Say, 25 minutes. If you’re able to complete the workout in less than 25 minutes, then it’s time to go up to the next division and use a heavier weight. If you fall short of your target, then keep using the same weight until you beat it.

A workout like this covers many different domains, so it’s not suited to high frequency. I would run this workout no more than once per week, and probably closer to once every other week. Use the remaining training sessions to improve the various sub components of the event like running, snatching, loaded carries, etc. The Giryathlon itself is a chance to bring all the components together and see where you’re at.

Closing Thoughts

I like the idea of this workout enough that I believe it’s a worthy add to our fitness assessment system. It covers a lot of ground and seems like it would be a heck of a physical challenge. What do you think?

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Matt

Matt is the primary author and owner of The Everyday Marksman. He's a former military officer turned professional tech sector trainer. He's a lifelong learner, passionate outdoorsman, and steadfast supporter of firearms culture.

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1 Comment
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Paul
Paul
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As someone who has never lifted a single kettlebell (plenty of dumb bells and barbells) I look at ‘real’ kettlebell training (not weight loss classes in yoga studios) as ‘advanced’ weight training/conditioning. The concept of lifting weights via ‘doing work’ while adding aerobic elements via running/walking is nothing new. Militaries have adopted such training methods for centuries. Sandbags, tractor tires, logs, 5 gallon water jugs, backpacks and even stones can be used for weight while ‘moving’ the weight can vary to acquire desired results. Circuit courses and rucking are the usual fanfare for soldiers to relieve boredom from standard calisthenics and running. Adding kettlebell lifts and swings to the mix would seem to enhance the effectiveness and overall demand on the body. Giving it a funny name – not so much!

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