The SurgeX system has an order.
Most people want to skip to advanced movements before they can hinge, squat, press, carry, brace, breathe, and control their body. Foundation is where you build that first.
Start with the basics. Build the body that can handle Strength + Flow.
8 weeks with a clear purpose,
Video content provided with every workout so your not working alone.
Weeks 1-2
Foundations — positions and patterns
Hinge, squat, brace. Learn the fundamental positions without load before adding the kettlebell.
Weeks 3–4
Load and breathe — positions and patterns
Introduce the kettlebell into the patterns. Add breath control under load. Swing preparation begins.
Weeks 5–6
Press, carry, and flow
Add pressing and carrying patterns. Introduce mobility and flow sessions alongside strength work.
Weeks 7–8
Consolidate and progress
Pull everything together. Longer sessions, fuller movement patterns, and a readiness test for Strength + Flow.
Frequent Questions
Do I need a kettlebell to start?
For Foundation and Strength + Flow, yes. Online classes also require one. The quiz asks about equipment so you get routed correctly.
What is the difference between Foundation and Strength + Flow?
Foundation is for beginners building basics over 8 weeks. Strength + Flow is the full 12–16 week system for people ready to progress.
Are the classes in person or online?
Online via Zoom at launch, capped at 15 people. In-person classes are coming later — join the waitlist to get first access.
What if I am not sure which programme is right for me?
Take the Strength + Flow Assessment. It asks a few questions and routes you to the right starting point.
