One Bell Rising — Light Rungs & Get-Ups
The recovery-weight pressing day: get-ups for shoulder health, three easy clean-and-press ladders, one-arm rows and a short swing block. Same bell, much lower cost.
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 | Kettlebell Turkish Get-Up Squat style One rep per side per set, alternating. Pause at every position; no rushed lockouts. This is the shoulder-health anchor of the week. 5 × 1 · rest 1 min–1:30 | 5 | 1 | 1 min–1:30 |
| 02 | One-Arm Kettlebell Clean Two quiet sets to set the rack before the ladders. Reps per side. 1 warm-up set first 1 × 5 · rest 1 min | 1 | 5 | 1 min |
| 03 | One-Arm Kettlebell Military Press To The Side Three ladders of 1-2-3 reps per side; each set is one rung, each rung starts with a fresh clean. Hard cap at RPE 7 — this is practice volume, not a second heavy day, and the cap holds in every week of the block. Deload week: run rungs 1-6 only at RPE 6.5 with 120s rest. Rest between rungs otherwise follows the week directive. 9 × 1–3 · rest 2 min | 9 | 1–3 | 2 min |
| 04 | One-Arm Kettlebell Row Reps per side, 8-12 on every set. The program's main pull: add a rep per set week to week, and when all four sets reach 12, that is the cue to test a heavier bell if you own one and restart at 8. 4 × 8 · rest 1:15 | 4 | 8 | 1:15 |
| 05 | One-Arm Kettlebell Swings Half-length ballistic block: five sets of ten reps, one hand per set, alternating hands set to set. Crisp projection, no grinding. Deload week: three sets only. Weeks 9-11: same five sets on the week's timed clock. 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
Order is deliberate: get-ups fresh, ladders crisp, rows and swings last. Cap every pressing rung at RPE 7 all block — if a rung feels heavier, end that ladder. The light day never leaves 1-2-3 rungs: three ladders normally, two in the deload, rest per the week directive. Get-ups are one rep per side per set, full pause at each position, three per side in the deload. Rows use the same bell, hips high, to the stomach. If shoulder or elbow pain shows up, finish with get-ups and rows only.
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 One Bell Rising — Light Rungs & Get-Ups template?
Order is deliberate: get-ups fresh, ladders crisp, rows and swings last. 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 One Bell Rising — Light Rungs & Get-Ups, and how long does it take?
One Bell Rising — Light Rungs & Get-Ups runs 5 movements and about 24 working sets, roughly 67 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