S&C Conditioning A — Mixed Modality
Mixed-modality conditioning. KB swings, burpees, box jumps, mountain climbers. 4-6 × 60 s on / 60 s off intervals. ~30 min total.
Estimated session
- Movements 4
- 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 4 × 60s on / 60s off. RPE 8-9 working. 4 × 1:00 · rest 1 min | 4 | 1:00 | 1 min |
| 02 | Burpee 4 × 45s on / 45s off. 4 × 45s · rest 45s | 4 | 45s | 45s |
| 03 | Front Box Jump 4 × 30s on / 60s off. Power-output emphasis. 4 × 30s · rest 1 min | 4 | 30s | 1 min |
| 04 | Mountain Climbers 4 × 45s on / 30s off. Sustained core + cardio close. 4 × 45s · rest 30s | 4 | 45s | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Interval conditioning, not a lifting session — chase output and clean intervals, not load. Run the four movements as timed bouts: pick a kettlebell you swing crisply for the full 60 s without the hinge breaking down, and treat box jumps as a power drill — step down between reps, never bounce. Sub a higher-rep squat-to-press for box jumps if no box, or banded pull-throughs for swings. Schedule far from heavy lower-body day to avoid interference. If form degrades inside a bout, stop it — don't grind through sloppy reps.
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 S&C Conditioning A — Mixed Modality template?
Interval conditioning, not a lifting session — chase output and clean intervals, not load. 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 S&C Conditioning A — Mixed Modality, and how long does it take?
S&C Conditioning A — Mixed Modality runs 4 movements and about 16 working sets, roughly 36 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 Mixed Modality version different?
S&C Conditioning A — Mixed Modality is the mixed modality 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