KB Swing Density AMRAP
Six minutes of kettlebell swings, count your reps. Single bell, one number — pacing the first half decides whether the back half stays unbroken.
The Workout Briefing
Movements
- 01
Kettlebell Swing
AMRAP in 6:00; record total reps
- AltDumbbell Swing — same window with a single dumbbell
Scaling
Easier
lighter bell; cut to 5 minutes
Harder
heavier bell; American swing (overhead).
What Today's Timer Looks Like
AMRAP KB swings in 6:00.
The Past Six Days
Kettlebell Swing 30 / 15
Wed, Oct 14 · Ten rounds of thirty seconds of kettlebell swings with fifteen seconds of rest. Two-to-one work ratio — short rest, big breath, back to work.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Spinal Flow
Tue, Oct 13 · Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.
- 5 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total10:40
Jack / Climber Pyramid
Mon, Oct 12 · Up-and-down rep pyramid: 20-30-40-50-40-30-20 jumping jacks paired with the same scheme of mountain climbers. Twelve-minute cap.
- 1 INTERVAL
Total12:00
Burpee / Sit-Up Tabata
Sun, Oct 11 · Eight rounds at 20/10 alternating burpees and sit-ups. Push the burpees, breathe through the sit-ups.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Ladder EMOM Push-Up
Sat, Oct 10 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
Core Isometrics
Fri, Oct 9 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
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