30 Minute Workout. Don't Swing? Don't Ring! WOD.

A 20 minute EMOM WOD including warmup... Every Monday we work on a 30 minute kettlebell session. I rotate the workouts approx every 5 or 6 weeks.

You'll need a lighter kettlebell to warmup with and a slightly heavier work kettlebell. If you dont have a lighter bell for a warmup, i recommend simply using a youtube 5 minute bodyweight warmup.

This program practices ten rounds of different 'swing' techniques with ten rounds of back and chest work set in.

Warmup (approx 5 minutes) - flowing from one movement to the next with a minimal or no break. Do this sequence once or twice until warm. This phase takes about 5 minutes.

20 halos

10 single arm swings each side

10 American swings

10 deep squat to forward fold stretch

10 goblet/air squats

5 windmills each side

20-Minute EMOM – Swing Special (Monday Zoom)

Work every minute on the minute for 20 minutes.All swing minutes are 16 total reps (8 per side where applicable).On strength minutes, press-ups increase from 1 → 10 while bent-over rows decrease from 10 → 1.

Minute 1: Two-handed swings ×16

Minute 2: 1 press-up + 10 bent-over rows

Minute 3: Hand-to-hand swings ×16

Minute 4: 2 press-ups + 9 bent-over rows

Minute 5: Left single-hand swings ×16

Minute 6: 3 press-ups + 8 bent-over rows

Minute 7: Right single-hand swings ×16

Minute 8: 4 press-ups + 7 bent-over rows

Minute 9: American swings ×16

Minute 10: 5 press-ups + 6 bent-over rows

Minute 11: Two-hand high pulls ×16

Minute 12: 6 press-ups + 5 bent-over rows

Minute 13: Left high pulls ×16

Minute 14: 7 press-ups + 4 bent-over rows

Minute 15: Right high pulls ×16

Minute 16: 8 press-ups + 3 bent-over rows

Minute 17: Half snatch – left ×16

Minute 18: 9 press-ups + 2 bent-over rows

Minute 19: Half snatch – right ×16

Minute 20: 10 press-ups + 1 bent-over row

This session blends grip-heavy swing work with an opposing push-pull ladder that gradually shifts the emphasis from pulling strength to pressing endurance. Choose a kettlebell that allows you to stay crisp on swings and composed on the later strength minutes. Scale press-ups or reduce swing reps slightly if needed, but aim to stay inside each minute. Cool Down

Stretching and calm breath work to bring the heart rate down.

At FEAT Fitness we host five kettlebell training sessions per week in Ditchling Sussex and on Zoom. If you are interested in participating in our fitness sessions take a look at the Kettlebell section of the website https://www.feat-uk.com/kettlebell and don't hesitate to get in touch on Info@feat-uk.com