Today's workout

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Kettlebell circuit4 exercises · 16 sets · Not done yet

Loads shown use a default full home gym (kettlebells 35–106 lb in pairs + a complete rack). Set your own equipment to get exact weights for your gear.

Kettlebell · Ballistic power

28 min · Day 1 of 4 · cycle 16 · mesocycle 4, deload

EMOM + sets · 10 min of swings

Today's recovery: 72/100 — this session is scaled to it. Check in on Recover →

Where you are in the training block

Mesocycle 4 · week 4 of 4Deload week — planned recovery. Keep it light and move well.

W1
Build
W2
Build +
W3
Peak
W4
Deload

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

Today's intensity — your callToday only; the wave doesn't move.

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

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

Double kettlebell swing

10×10 · a set every minute

EMOM — start a set at the top of every minute

Starting bell from the set you own — adjust to feel (the weight is per bell)

How to do it

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.

▶ Find a video demo (opens a search)

Sets for Double kettlebell swing
Set	Last time	lb / bell	Reps	Done
set 1, up next	—
set 2	—
set 3	—
set 4	—
set 5	—
set 6	—
set 7	—
set 8	—
set 9	—
set 10	—

Double kettlebell clean

5×5 · rest 1:30

reset each rep

Starting bell from the set you own — adjust to feel (the weight is per bell)

How to do it

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.

▶ Find a video demo (opens a search)

Sets for Double kettlebell clean
Set	Last time	lb / bell	Reps	Done
set 1	—
set 2	—
set 3	—
set 4	—
set 5	—

Kettlebell snatch

4×5 / side · rest 1:30

or the double deadlift if the snatch isn't yours yet

Starting bell from the set you own — adjust to feel

How to do it

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.

▶ Find a video demo (opens a search)

Sets for Kettlebell snatch
Set	Last time	lb	Reps	Done
set 1	—
set 2	—
set 3	—
set 4	—

0 of 19 sets

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

Trained it without tracking sets? Log it in one tap instead:

How hard was the session? (optional)

Optional, and self-reported — your ratings shape the recovery estimate that shapes your plan.

Not medical advice. Demo data only. Loads are starting suggestions, not maxes — adjust to how the set actually feels. Each “Find a video demo” opens a curated video search for that exact movement.