EMOM-10 Finisher
10-minute EMOM finisher. Alternate KB swings (15 reps) and push-ups (10 reps) every minute on the minute. Conditioning + posterior chain.
Estimated session
- Movements 2
- 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-Handed Kettlebell Swing Odd minutes — 15 swings. 5 × 15 · rest 1 min | 5 | 15 | 1 min |
| 02 | Pushups Even minutes — 10 push-ups. 5 × 10 · rest 1 min | 5 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Alternate the two movements minute by minute — swings on the odd minutes, push-ups on the even — for ten total minutes; the listed sets are the five rounds of each, not consecutive blocks. Pick a bell heavy enough to make 15 swings honest yet still finish each minute with recovery time. Snap the hips and let the bell float; don't squat or muscle it. Drop push-ups to the knees to protect rep quality. Sub two-hand DB swings if no kettlebell. Run only as a finisher after primary training.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the EMOM-10 Finisher template?
Alternate the two movements minute by minute — swings on the odd minutes, push-ups on the even — for ten total minutes; the listed sets are the five rounds of each, not consecutive blocks. 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 EMOM-10 Finisher, and how long does it take?
EMOM-10 Finisher runs 2 movements and about 10 working sets, roughly 33 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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