Swing / Goblet Tabata
Eight rounds at 20/10 alternating kettlebell swings and goblet squats. One bell, two patterns, four minutes.
The Workout Briefing
Movements
- 01
Kettlebell Swing
Rounds 1, 3, 5, 7 — 20s work
- AltDumbbell Swing — same duration with a single dumbbell
- 02
Goblet Squat
Rounds 2, 4, 6, 8 — 20s work
- AltDumbbell Goblet Squat — same duration
Scaling
Easier
lighter bell; pause between reps if grip slips
Harder
heavier bell; American swing (overhead).
What Today's Timer Looks Like
4 rounds × 2 × 20s / 10s, alternating KB swings and goblet squats.
The Past Six Days
Death By KB Swings
Thu, Jul 30 · Every minute, do two more kettlebell swings than the last. Minute 1: two. Minute 2: four. Minute 10: twenty. The clock ends when you can no longer finish before the buzzer.
- 15 INTERVALS
Total15:00
Long Holds Isometrics
Wed, Jul 29 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.
- 3 INTERVAL ROTATION
- 1:00 WORK
- 0:30 REST
- 4 ROUNDS
Total19:00
Loaded Circuit
Tue, Jul 28 · Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.
- 4 INTERVAL ROTATION
- 0:40 WORK
- 0:15 REST
- 3 ROUNDS
Total12:15
Ten-Minute Triplet AMRAP
Mon, Jul 27 · Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.
- 1 INTERVAL
Total10:00KB Swing 40 / 20
Sun, Jul 26 · Eight rounds of forty seconds of kettlebell swings with twenty seconds of rest. Long work block — pacing the swings keeps the grip alive.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Hip Opener Flow
Sat, Jul 25 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
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