WorkoutsSwing Clock
Swing Clock
Ten minutes. One kettlebell. One movement. Complete your swings each minute and use whatever time remains to recover before the next set begins.
Equipment
- Kettlebell — 24/16 kgKettlebell — 24 kgKettlebell — 16 kg
EMOM
As many rounds as possible — 1' per interval
Kettlebell Russian Swing
↻ Repeat until the clock runs out — Score = Total rounds
The workout
EMOM
As many rounds as possible — 1' per interval
15 Kettlebell Russian Swing
24/16 kg24 kg16 kg
Scoring
The score is the number of completed rounds.
Run it in Everground
Swing Clock is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Russian Swing
Equipment
- Kettlebell — 16/12 kgKettlebell — 16 kgKettlebell — 12 kg
EMOM
As many rounds as possible — 1' per interval
Kettlebell Russian Swing
↻ Repeat until the clock runs out — Score = Total rounds
The workout
EMOM
As many rounds as possible — 1' per interval
15 Kettlebell Russian Swing
16/12 kg16 kg12 kg
Scoring
The score is the number of completed rounds.
Run it in Everground
Swing Clock is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Russian Swing
Equipment
- Kettlebell — 12/8 kgKettlebell — 12 kgKettlebell — 8 kg
EMOM
As many rounds as possible — 1' per interval
Kettlebell Russian Swing
↻ Repeat until the clock runs out — Score = Total rounds
The workout
EMOM
As many rounds as possible — 1' per interval
12 Kettlebell Russian Swing
12/8 kg12 kg8 kg
Scoring
The score is the number of completed rounds.
Run it in Everground
Swing Clock is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Russian Swing
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A classic three-round benchmark combining running, kettlebell swings, and pull-ups. Everything should be light enough to keep moving fast from the first run to the final pull-up.
Kettlebell Russian Swing · Pull-Up · Run
Equipment: Kettlebell · Pull-Up Bar
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Double KB Strength
20-minute kettlebell strength EMOM. 4 rounds of 5 stations, one minute per movement. Complete the reps and rest for the remainder of the minute. 1. Goblet Squat — 12 reps 2. Double KB Romanian Deadlift — 10 reps 3. KB Hip Thrust — 15 reps 4. KB Floor Press — 8 total reps, alternating arms 5. KB Bent-over Row — 10 reps Women: 16 kg single / 2 × 16 kg double. Men: 24 kg single / 2 × 24 kg double.
Kettlebell Bent Over Row · Kettlebell Floor Press · Kettlebell Front Squat · Kettlebell Hip Thrust · Kettlebell Romanian Deadlift
Equipment: Kettlebell