15:00 Kettlebell Conditioning Complex – Squat/Push/Swing

This Kettlebell Conditioning Complex is an EMOM (Every Minute On the Minute) version of the ‘Squat-Push-Swing’ 3-6-9 workout from our book “Ultimate OCR Metcons” (available here).

It’s pretty simple – at the start of every minute, for fifteen minutes, do 3 goblet squats, 6 push-ups, and 9 kettlebell swings.

Men can aim to use a 24kg bell, women a 16kg bell.

It looks simple on paper, but 45 squats, 90 push-ups, and 135 swings later, you’ll know you put some work in!