Round Count — Carry & Swing (Easy Day)
The deliberately easy fourth day: two-handed swings at a conversational effort, loaded carries per side, and light goblet squats. Volume without fatigue, so the density days keep working.
Estimated session
- Movements 3
- 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 Two hands, one bell, powerful and unhurried. Stop each set with reps in the tank — this is not the conditioning day. 5 × 12 · rest 1 min | 5 | 12 | 1 min |
| 02 | Suitcase Carry One bell, one side, 40 seconds, then switch. Shoulders level, ribs down, no lean toward the load. 4 × 40s · rest 45s | 4 | 40s | 45s |
| 03 | Goblet Squat Light, deep, controlled. Elbows push the knees out at the bottom of every rep. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Hard ceiling: nothing here exceeds RPE 6. Swings first while the hips are fresh, carries second, goblet squats last. Carries are per side at walking pace, shoulders level — set the bell down the instant the trunk lists rather than finishing the time. Swing a lighter bell than the complex days; carry the heaviest you can hold without leaning. IF the last density day left the grip shot THEN halve the carry time and keep the swings. One bell is enough — this session never needs the pair.
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 Round Count — Carry & Swing (Easy Day) template?
Hard ceiling: nothing here exceeds RPE 6. 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 Round Count — Carry & Swing (Easy Day), and how long does it take?
Round Count — Carry & Swing (Easy Day) runs 3 movements and about 12 working sets, roughly 34 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 Easy Day version different?
Round Count — Carry & Swing (Easy Day) is the easy day 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