Body Force Fitness

We are going to do something a little different with the workout of the week this week a 2-in-1 workout. A Kettlebell EMOM and Ladder workout. First is a 10 Minute EMOM and that is followed by an ascending and descending ladder.

The Workout

Complete each circuit as described.

Kettlebell EMOM

10 Minute EMOM

Kettlebell Sumo Squat to Curl x10

Tall Kneeling KB Halos x5 Each Direction

Single Arm Kettlebell Ladder

1 Rep to 5 Reps and back to 1 Rep

SA Snatch (Left)

SA Snatch (Right)

SA Clean (Left)

SA Clean (Right)

SA Swing (Left)

SA Swing (Right)


1 mile run or 2 mile bike ride.


How to Perform the Kettlebell EMOM and Ladder


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

The Workout

For the 10-minute EMOM, the goal is control. Perform the reps of each exercise with good controlled form. Work quickly with that control, any time left each minute is rest before starting the exercise for the next minute.

For the Ladder workout, begin with one rep of each exercise, alternating left side and right side as you move up the ladder. Each time through the circuit you will add one rep to each exercise until you reach 5 reps. Then you will work your way back down to 1 rep.

Make sure to use a challenging weight.

For the finisher, either run 1 mile, or bike 2 miles.

Watch the demonstration video below.


Demonstration Video


Make sure to check out our workout videos and blogs on our blog page:


Learn more about the people of Body Force, Click Here

 Start Your 30-Day VIP Trial Today



Leave a Comment