Five stations in rotation — two-hand swing, goblet squat, single-arm row, push press, and suitcase carry — at 0:40 of work and 0:20 of rest apiece. You move through all five, take a one-minute break, and repeat for three rounds, with a 90-second warmup up front and a one-minute cooldown to close: 18:30 door to door.
The stations cover a hinge, a squat, a pull, a press, and a carry, so a single circuit touches the whole body without repeating a pattern. Forty seconds is long enough for deliberate reps, not so long that quality slides. To bias the session toward strength or toward sweat, adjust the work and rest lengths in the editor.
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.
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.
Armor Building Complex by Dan John — clean, press, then front squat, repeated as one continuous flow on each side. Two passes per side with a rest between, building total-body strength and structural integrity.
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.