EnduranceIntermediate8 weeks4 workouts per week40 minutes

Kettlebell Conditioning

One kettlebell, forty minutes, breathing like a runner

Who it’s for

You have a kettlebell and want to work on endurance without a treadmill.

How it works

EMOM (Every Minute on the Minute) work: a new set starts at the top of every minute, with the remainder of the minute as rest. The faster you finish, the more you rest, which forces you to maintain technique for the sake of that rest.

Weekly layout

1Swings and squatshinge · squat · core: anti-extensionStart this workout →2Presses and carriesoverhead press · carry · core: anti-rotationStart this workout →3Long intervalconditioning · hingeStart this workout →4Three-movement complexhinge · squat · overhead pressStart this workout →

How load increases

Density increases: 10 reps per minute, then 12, then 15. Once you can hold 15 reps for ten minutes straight, move to a heavier kettlebell.

Deload

Every fourth week: half the minutes, same reps.

Tailored to your health

Some exercises will be automatically swapped or removed based on your health profile:

Herniated discHypertensionShoulder impingement syndrome

Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537