Dan John’s Armor Building Complex on a clock: clean, press, and front squat on the left arm, a 20-second switch, the same three movements on the right, then a 90-second rest before you run the whole pass again. Front squats get 0:45 against 0:30 for the cleans and presses, and the full session is done in 9:10.
Complexes live or die on the changeovers — the bell stays in play through clean, press, and squat, so there’s nowhere to hide a sloppy rack position. Two passes per side keeps the volume honest without burying you. Want a third pass? Duplicate the intervals in the editor and extend the session.
Ten rounds of 0:30 two-handed swings with 0:30 rest. Steady hinge, sharp hips, relaxed grip. The simplest kettlebell session there is.
Five Turkish get-ups per side, alternating, with a long rest between each rep. Move slowly — get-ups reward patience and reveal where mobility is missing.
Five rounds of 1:00 snatches with 1:00 rest. Pacing prep for the ten-minute snatch test — find a sustainable cadence and switch hands when you need to.
Five kettlebell movements covering hinge, press, squat, pull, and carry — three rounds at 0:40 work, 0:20 rest. Use a moderate-heavy bell and reset breathing between stations.
Four leg-dominant movements rotated for four rounds at 0:45 work, 0:15 rest. Targets glutes, quads, and posterior chain — your legs will let you know it.
Three movements, eight rounds each, finished one at a time before moving to the next. Group format means full focus on one pattern at a time — fight for technique as fatigue stacks up.
Two movements stacked: snatches then thrusters. Five rounds of each at 0:40 on, 0:20 off. Conditioning with a bite — pace the snatches so you can survive the thrusters.
Pavel Tsatsouline's classic minimalist session: ten sets of ten two-handed swings on the minute, then five Turkish get-ups per side with a generous rest between each. Strength and conditioning from one bell.
A ladder of swings and goblet squats — work intervals climb from 0:20 to 1:00 then back down. The descent feels easier than the climb, but it isn’t.