Round Count — EMOM Complex A (Swing, Clean, Thruster)
One unbroken chain — 3 swings, 2 hang cleans, 3 thrusters with a matched pair of bells — repeated on the minute. Rounds climb across the block while the bells stay the same.
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 Round link 1 — 3 swings. The demo shows the two-hand version; here run the identical hinge with a bell in each hand, swinging between the legs and never touching down until the round ends. Do not race this link. 1 warm-up set first 5 × 3 · rest 0s | 5 | 3 | 0s |
| 02 | Double Kettlebell Alternating Hang Clean Round link 2 — 2 alternating hang cleans straight out of the last swing. Bells stay off the floor; guide them into the rack, don't catch them. 5 × 2 · rest 0s | 5 | 2 | 0s |
| 03 | Kettlebell Thruster Round link 3 — 3 thrusters to close the round, then rest out the window. Drive with the legs; if lockout goes soft, the round is over. 5 × 3 · rest 30s | 5 | 3 | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Exercises 1-3 are ONE unbroken round: swings, cleans, thrusters, bells never touch the floor mid-chain. Start on the minute; rest is whatever the window leaves. The list shows 5 rounds; the week's coachingInstructions set the real round count and RPE ceiling, so repeat the chain to that number, up to 15. No double-swing entry exists: log the swing link against the two-handed swing but run it a bell per hand. IF the chain breaks twice running THEN cut a round. IF a thruster misses lockout THEN end the complex.
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 — EMOM Complex A (Swing, Clean, Thruster) template?
Exercises 1-3 are ONE unbroken round: swings, cleans, thrusters, bells never touch the floor mid-chain. 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 — EMOM Complex A (Swing, Clean, Thruster), and how long does it take?
Round Count — EMOM Complex A (Swing, Clean, Thruster) runs 3 movements and about 15 working sets, roughly 22 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 Swing, Clean, Thruster version different?
Round Count — EMOM Complex A (Swing, Clean, Thruster) is the swing, clean, thruster 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