13 workouts
Sub-30 workouts
The long ones. Still under thirty.
Stability
4 rounds of 4 moves. Twisting presses, circles, windmills, squat-hold halos.
Single KB Complex - Heavy
5–6 rounds. Swing, push press, row, squat, 15 burpees.
DB KB Komplex
Two 4-round blocks. Rows, swings, lunges, cleans, snatches, thrusters, push-ups.
Single KB Circuit
4–5 rounds. Push press, goblet squats, swings, curls, a farmer’s hike.
Cleans + Burpees
7–10 rounds. Cleans each side, push-ups, burpees. Rest 30–60s.
Heavy heavy
3 rounds of 40s on / 20s off through 10 stations. Deadlifts, squats, rows, presses, carries.
KB Desk Offset
5 rounds with real rest. Side swings, curtsy and knee drive, clusters, hollow-hold presses.
Min Con
A heavy strength block, then 5 rounds of double thrusters and burpee deadlifts for time.
RC - Single Heavy Complex II
7 rounds. Cleans, push-ups, goblet squats, 12 burpees, swings. Rest 60–90s.
DBL KB FB
4–5 rounds of two descending double-bell ladders. Rest 2–3 minutes.
YAKBW
Four parts, 3 rounds each. Swings, clean and press, windmills, push-up and renegade row.
Regen
100 swings in 5 minutes, then a 20-minute block of push-ups, dead snatches, clean and thrusters.
Great Destroyer
3–5 rounds of 10. Double swings, snatches, front squats, clean and press, push-ups, rows.
About these workouts
These are the long ones. Still under thirty minutes including rest, which is the ceiling for everything on this site. Expect more rounds, a heavier bell, or both.
Use them when you have the time and the legs for it. Weekend mornings, mostly. If a workout says twenty-five minutes, that is the time it took with rest; cap it there and stop.