Medium-bell workouts

6 rounds. Don’t put the bell down during the round.

Sumo squat to frog hop. 6 sets of 12.

10 minutes. Double-bell row, hang clean, swing, snatch, thruster, push press.

4 rounds of 4 moves. Twisting presses, circles, windmills, squat-hold halos.

Bottoms-up squats, halos, warrior lunges, windmills. For a day at a desk.

5 rounds each side. Snatches, rows, hang cleans, squats.

5–6 rounds of 8. Snatch, clean, swing, tactical thruster.

Two 4-round blocks. Rows, swings, lunges, cleans, snatches, thrusters, push-ups.

4–5 rounds. Push press, goblet squats, swings, curls, a farmer’s hike.

20-minute AMRAP. Hero clean and press, goblet lunge and twist, tactical thrusters.

7–10 rounds. Cleans each side, push-ups, burpees. Rest 30–60s.

30s on / 30s off. Double-bell cleans, deadlifts, push-ups, push presses.

4 rounds of 10. High pulls, rows, deadlifts, thrusters, then 30 farmer’s march steps.

Double-bell complex of 4–6 reps, then 15 swings and 15 push-ups. Rest 1–2 min.

4 rounds of 30-second stations. Thrusters, cleans, swings, lunge and press.

20-minute cap. Toe squats, half-kneeling high pulls, snatch and lunge, staggered rows.

5 rounds with real rest. Side swings, curtsy and knee drive, clusters, hollow-hold presses.

Two 8-minute EMOMs. Double cleans, see-saw press, jump squats; then row-to-snatch and kick-throughs.

18-minute AMRAP. Deadman thrusters, tactical cleans, ballistic rows, goblet lunges.

7 rounds of 3, both sides. Clean, push press, racked squat, halo, curl.

20-minute clock, 40s on / 20s off. Push-ups, dead snatches, goblet squats, clean and thruster.

6 rounds of 30-second stations, each side. Finish with 2 minutes of push-ups.

4 rounds. Goblet squats, suitcase deadlifts, rows, kneeling press, offset march. Rest 90s.

10 sets of 4 across six double-bell moves, 240 reps, under 20 minutes.

20-minute AMRAP. Rows, swings, goblet squats, see-saw lunges, deck squats, push press. Bell stays up.

A heavy strength block, then 5 rounds of double thrusters and burpee deadlifts for time.

6 rounds of a double-bell complex, then 4 rounds of 10 cleans.

4–5 rounds of two descending double-bell ladders. Rest 2–3 minutes.

Four parts, 3 rounds each. Swings, clean and press, windmills, push-up and renegade row.

100 swings in 5 minutes, then a 20-minute block of push-ups, dead snatches, clean and thrusters.

20-minute AMRAP through ten movements. Keep the bell in hand.

8/5/3/1 ladder of double cleans and front squats. 3–5 rounds, rest 1–2 min.

3–5 rounds of 10. Double swings, snatches, front squats, clean and press, push-ups, rows.

One side without setting the bell down, then the other. Half snatch, swing, clean and press, squat, get-up.

2–4 rounds. Double snatches, presses, front squats. Rest twice as long as you work.