Ten Turkish get-ups at a minute apiece, alternating sides — left, then right, five each way — with 45 seconds of rest after each rep. Total time is 16:45, and none of it should feel hurried: a full minute per get-up gives you room to own every position on the way up and the way down.
This is skill work rather than conditioning, which is why the rests are generous relative to the effort — the get-up rewards patience and shows you exactly where your mobility runs out. If five reps per side is more than today calls for, open the timer in the editor and trim a pair or two.
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 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.
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.