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18-minute kettlebell, box and wall ball EMOM

Kettlebell swings, box step-overs and wall balls, one every minute for 18 minutes: a functional fitness EMOM for the gym.

Level
Intermediate
Duration
30 min
Equipment
Kettlebell, Box, Medicine ball
Access
FreeWorkout
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Who it’s for: Regular gym-goers who want a structured conditioning session with a kettlebell, a box and a medicine ball.

An EMOM (every minute on the minute) gives you a fixed amount of work at the start of each minute and the rest of the minute to recover. Here the minutes rotate through three movements: kettlebell swings, box step-overs and wall balls, six times each.

Choose loads that let you finish each minute’s work in 30 to 40 seconds. If you finish in under 25 seconds, go heavier; if you can’t finish inside the minute, go lighter or take a few reps off, and keep the rhythm. Swing the kettlebell to chest height, driving from the hips rather than lifting with your arms.

What the session involves

  • A short warm-up, twice through
  • EMOM 18: 15 kettlebell swings, 10 box step-overs, 12 wall balls, rotating
  • Six rounds of each movement
  • A 5-minute cool-down

The session

RPE is how hard an effort feels, from 1 (very easy) to 10 (as hard as you can go).

  1. Warm-up

    2 rounds

  2. Main set

    EMOM: every minute on the minute, for 18 minutes

  3. Cool-down

    • Walk and stretch
      5 min

Before you start

  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

Related

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