24 Minute Kettlebell EMOM, 22 July 2019

WOW: Kettlebell EMOM

This week we have a  24-Minute Kettlebell EMOM. This every minute on the minute workout has you rotating through three exercises, one exercises every minute for a total of 24 minutes.

The Workout

Every minute on the minute rotate through performing each exercise in that minute.

Row 150 meters

10 Kettlebell shoulder press + 10 Sit-ups

15 KB Swings

How to Perform this 24 Minute Kettlebell EMOM

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.

Ready to Start? You will need the Concept2 Rower, a matched set of Kettlebells (or Dumbbells) for the Shoulder Press and a kettlebell for the swings.  You will also need a fitness timer set for 1-minute intervals for 24 minutes.


Start off with the rower. Set the resistance between 6-7. Set the display to show meters rowed. At the start of the minute, begin rowing by driving through your legs. When your legs are extended pull the handle toward your chest. Return by reversing the motion. Row to 150 meters.

Shoulder Press and sit-ups

For this minute you will actually perform 2 exercises. Start with 10 Reps of Kettlebell Shoulder Press then go right into 10 Sit-ups.  If you do not have a matched set of kettlebells or you just prefer it, you can use dumbbells. When the timer sounds to start this minute, clean the kettlebells up the front rack and perform 10 shoulder press. Return them to the ground, and perform 10 sit-ups. You can use the incline sit-up bench as a option.

Kettlebell Swings

The final exercise of the rotation is the kettlebells swing. Start with the kettlebell on the ground between but slightly in front of your feet. When the timer sounds to start the minute, grab the kettlebell by the horn with both hands. Swings it back between your legs then driving through your hips extend it out in front of you to chest level. Return by hinging at your hips allowing the kettlebell to swing back between your legs. Repeat for 15 reps.


Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.


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