Double KB — Complex & Density
A flowing double-bell complex — clean, push press, front squat with no rest between movements — plus thrusters and a heavy two-bell row. The metabolic-strength density day of the block.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Two-Arm Kettlebell Clean Complex link 1 — clean the pair to open each unbroken round. 1 warm-up set first 4 × 5 · rest 2:30 | 4 | 5 | 2:30 |
| 02 | Double Kettlebell Push Press Complex link 2 — push press straight from the clean, no reset. The limiter; keep it clean. 4 × 5 · rest 0s | 4 | 5 | 0s |
| 03 | Front Squats With Two Kettlebells Complex link 3 — front squat to close the round, then rest and repeat. 4 × 5 · rest 3 min | 4 | 5 | 3 min |
| 04 | Kettlebell Thruster Clean-to-overhead flow for conditioning; drive with the legs. 3 × 10, last AMRAP · rest 1:30 | 3 | 10–AMRAP | 1:30 |
| 05 | Two-Arm Kettlebell Row Back-volume closer; pull to the hip, control the lower. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Exercises 0-2 are ONE complex performed unbroken: clean the pair, push press, then front squat without setting the bells down — rest only after the front squat completes a round, then repeat. Load off the push press (the round limiter); it should stay clean to the last round at RPE 8. This is density work, not a 1RM. If form frays mid-chain, rack the bells and end that round early rather than grinding. Thrusters and rows run as standard straight sets after the complex. Single-bell sub: run the complex one arm at a time.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Double KB — Complex & Density template?
Exercises 0-2 are ONE complex performed unbroken: clean the pair, push press, then front squat without setting the bells down — rest only after the front squat completes a round, then repeat. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Double KB — Complex & Density, and how long does it take?
Double KB — Complex & Density runs 5 movements and about 18 working sets, roughly 62 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Complex & Density version different?
Double KB — Complex & Density is the complex & density cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight