Today's workout

EMOM + sets · 10 min of swings

Your split day moves when you log a session — not with the date. Activity entries and synced workouts don't count toward it.

• Warm-up ramp▶ How-to demo

  5 min: hip + shoulder mobility, then 2 light sets of swings to groove the hinge

  Five minutes of easy cardio to raise the core temperature, then rehearse today's main patterns with progressively heavier, lower-rep sets until the working weight feels primed — never to fatigue. Add mobility for any tight area before you load.

• Double kettlebell swing▶ How-to demo

  EMOM 10: 10 hard double swings each minute

  🏋 70 lb pair · starting point — adjust to feel

  Hike the bells back between your legs, then snap the hips through to float them to chest height. Power is the hips, NOT the arms; spine stays neutral, glutes lock out at the top.

• Double kettlebell clean▶ How-to demo

  5 × 5 — clean to the rack, reset each rep

  🏋 70 lb pair · starting point — adjust to feel

  From a swing path, guide the bells up the body and 'spear' your hand through the handle so they land softly in the rack — no banging the forearms. Keep elbows tight.

• Kettlebell snatch▶ How-to demo

  4 × 5 / side (or the double deadlift if the snatch isn't yours yet)

  🏋 35 lb · starting point — adjust to feel

  One bell from a swing, accelerate and punch the hand through the handle so it lands soft overhead in one motion — no flop onto the wrist. Advanced; scale to high pulls first.

Track

Pairs used + total swings

Intensity

Hips drive everything; the arms just steer. Crisp lockouts, no grinding.

Scaling

From your pairs: ballistic moves use a pair you can move FAST and clean (not a max); grinds use a challenging pair you can complete every rep with good form. Go up a pair when the top sets feel easy. Deload week — fewer rounds and lighter pairs; this is planned recovery, ride it.

• ⚠ Warm up the hips + shoulders first. Set the bells down before form breaks. Not medical advice.