Ten rounds of two-hand swings: 0:30 of work, 0:30 of rest, with a one-minute warmup before the first round and a one-minute cooldown after the last. Total running time is 11:30, and the work-to-rest ratio stays at an even one-to-one the whole way.
Even splits make this the place to start with kettlebell conditioning — thirty seconds is long enough to groove the hinge and short enough that your grip and your form hold up. When ten rounds stop feeling like a challenge, open the preset in the editor and add rounds or stretch the work intervals.
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.
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.