Swings and goblet squats traded back and forth up a pyramid: work intervals climb from 0:20 through 0:30, 0:40, and 0:50 to a one-minute peak, then step back down the same way, with rests that grow and shrink alongside them. Nine work intervals, 9:15 total.
Don’t let the back half fool you — the descent arrives when you’re already cooked, so a 40-second set on the way down costs more than the same set did on the way up. It’s built as a finisher: bolt it onto the end of a session, or raise the peak in the editor and make it 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.
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.