Valery Fedorenko gave us GOLD!
- razebells
- May 25
- 5 min read
The Kettlebell Pentathlon
A Functional Test of Grit, Focus, and Strategy
Kettlebell Pentathlon is rapidly gaining momentum as one of the most accessible and rewarding formats in kettlebell sport. Originally devised by Valery Fedorenko (the first and youngest World Champion), and now supported by organizations like the IKMF and integrated into events hosted by RazeBells, the Pentathlon was designed to lower the barriers of entry without sacrificing challenge.
Unlike traditional kettlebell sport formats like the Biathlon or Long Cycle, which require a high level of technical mastery, ten-minute sets, and limited hand switches, Pentathlon invites athletes of all levels to build capacity, skill, and grit through five distinct disciplines performed with a single kettlebell.
It’s a simple structure. But don’t mistake simple for easy.
The Format
• 5 Disciplines in the following order:
1. Clean
2. Long Cycle Press (Clean & Strict Press)
3. Jerk
4. Half Snatch
5. Push Press
• 6 minutes of work per discipline
• 5 minutes of rest between each
• Multiple hand switches allowed
• Only one kettlebell per lift (No setting the bell down early, doing so ends the set)
Each lift has a maximum rep count. You can hit below the max without penalty. There’s no bonus for exceeding it. The aim is technical
proficiency under fatigue, not mindless repetition.
Maximum Rep Counts
• Cleans – 120 reps
• Long Cycle Press – 60 reps
• Jerk – 120 reps
• Half Snatch – 108 reps
• Push Press – 120 reps
These numbers reflect what’s achievable with solid form and strategy over six minutes. If you hit the cap early, you rest until the next lift. But
don’t expect this often, pacing is key.
The Scoring System
Each kettlebell weight corresponds to a point multiplier. Your score for each discipline is: Reps × Weight Multiplier = Points
Weight multipliers:
• 8kg – 1.0
• 12kg – 1.5
• 16kg – 2.0
• 20kg – 2.5
• 24kg – 3.0
• 28kg – 3.5
• 32kg – 4.0
• 36kg – 4.5
• 40kg – 5.0
Intermediate weights (e.g., 14kg = 1.75) follow the same logic.
Example: 100 reps with a 24kg kettlebell = 300 points
Add the scores from all five lifts to calculate your total.Weight Classes
There are currently 3 weight divisions for men and women:
Men:
• Under 75kg
• 75–85kg
• Over 85kg
Women:
• Under 60kg
• 60–70kg
• Over 70kg
What the Judges Look For
Each lift has clear criteria. Sloppy reps will get no-counted, and there’s no mercy from the No Count Board.
Clean
• Fixation in the rack position
Long Cycle Press (Strict)
• Clean must fixate in rack
• No leg drive—strict press only
• Stable overhead lockout and alignment
Jerk
• Proper double dip mechanics
• Bell must fixate at top
• No press-outs
• Fixation overhead
Half Snatch
• Bell must stop in rack on the way down.
Push Press
• Use legs to drive, heels stay planted
• Fixate overhead and pause in rack between reps
Strategy: More Than Just Strength
Success in the Pentathlon isn’t about going hard, it’s about going smart.
Plan your:
• Bell selections for each lift
• Hand change intervals
• Target reps per minute
Avoid early burnout. Remember, you’ve got five rounds. Go too heavy or fast early on, and you’ll pay the price later. Accumulated fatigue is real.
IKMF Pentathlon Ranking Standards – Men:
For men weighing under 75kg, the required points are:
• 1600 points for National Rank (Open Class)
• 1700 points for Candidate for Master of Sport (CMS)
• 1800 points for Master of Sport (MS)
• 1900 points for Master of Sport World Class (MSWC)
For men weighing 75–85kg, the standards increase to:
• 1700 points for National Rank
• 1800 points for CMS
• 1900 points for MS
• 2000 points for MSWC
For men over 85kg, the highest thresholds apply:
• 1800 points for National Rank
• 1900 points for CMS
• 2000 points for MS
• 2100 points for MSWC
IKMF Pentathlon Ranking Standards – Women:
For women under 60kg, the point requirements are:
• 1100 points for National Rank (Open Class)
• 1200 points for CMS
• 1300 points for MS
• 1400 points for MSWC
For women weighing 60–70kg, the progression is:
• 1200 points for National Rank
• 1300 points for CMS
• 1400 points for MS
• 1500 points for MSWC
For women over 70kg, the top-level scores are:
• 1300 points for National Rank
• 1400 points for CMS
• 1500 points for MS
• 1600 points for MSWCTrial Runs & Mini-Pents
One of the best ways to test your plan is through a Mini Pentathlon:
• 4 minutes per lift
• 3 minutes 20 seconds rest between
This allows you to experiment with weight selection, pacing, and transitions without the full drain of the 6-minute format. It’s a tactical
training tool and a solid predictor of full-pent performance.
The RazeBells GPP Standard for the Pentathlon is the foundational physical benchmark designed to prepare athletes for the unique demands of kettlebell Pentathlon competition. It reflects a minimum threshold of general physical preparedness (GPP) across strength, endurance, mobility, and skill with the kettlebell.
The Standard:
To meet the RazeBells GPP standard, an athlete must complete a full 5-discipline Pentathlon session (6 minutes per lift, 5 minutes rest between lifts) using the following kettlebell weights:
• Men: 20kg minimum
• Women: 12kg minimum
This should be done without technical breakdown, maintaining consistent pacing,
clean lockouts, and efficient transitions throughout each discipline.
Why These Weights?
• 20kg for men and 12kg for women represent the first real challenge beyond “beginner bells.” They demand proficiency in technique, aerobic capacity, and muscular endurance.
• They are heavy enough to test resilience, but light enough to build without
excessive strain or injury risk.
Purpose of the GPP Standard:
• It separates recreational kettlebell users from those prepared for structured progression and sport-level training.
• It ensures a base level of aerobic efficiency, muscular endurance, mental toughness, and technical competency.
• It prepares athletes for future progression to elite standards (24kg for men, 16kg for women, and beyond).
RazeBells Top Tips for Pentathlon:
• Master your pacing. Always train at RPM.
• Breathing is the key to pace. Master the breath!
• Master your transitions. During training switch every minute. During competition switch at half RPM. (Example during the Clean, on competition day switch every 10 reps)
• Intra-set refueling on Competition Day. Refuel with fast digesting carbs and sugars in between sets to stay as fresh and energetic as possible.
(Example: gummy bears and electrolyte drink; LMNT and Stinger waffles or honey gel packs) This tip I learned from the Current World
Champion, Kevin Duong.
• During a 12 week cycle you should be doing at least one practice full pentathlon.
Notes: How to use the Program that follows
• There will be 3 sessions a week. A volume progression towards a full Pentathlon
• In the exercise column, you’ll see Pent 5. This means you will do all 5 Pentathlon exercises consecutively. For example, Week 1 Session 1
under the exercise column it says “Pent 5” and in the “Time/Reps” column it says 2min5 x2. This means you’ll perform each exercise for 2
minutes 2 times through. In the “Rest” column it says 2 minutes, so rest 2 minutes between each set. It will be noted if the rest is different
between each round.
Final Word
The Kettlebell Pentathlon is more than just five lifts. It’s a mental and physical challenge that teaches precision, breath control, grit, and discipline. It’s measurable. It’s scalable. And it’s a hell of a lot of fun. I’ve designed this program and the RazeBells Team has had a lot of success with it. Whether you’re chasing your first PR or going for the top of the leaderboard,
the Pentathlon rewards those who plan, adapt, and respect the process.
Rewards Through Repetition. Raze Your Limits.
Check out the Program and happy lifting!!
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