Tactical HIC — Kettlebell & Sled Complex
High-intensity conditioning circuit: kettlebell swings, sled pushes, and Turkish get-ups run as timed work bouts. Builds work capacity alongside the strength block. ~25-30 min.
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 5 × 40s on / 40s off, RPE 8. Crisp hinge, full hip snap; stop if the back rounds. 5 × 40s · rest 40s–1 min | 5 | 40s | 40s–1 min |
| 02 | Sled Push 5 × 30s hard push / 60s walk-back recovery. Sub Farmers_Walk or treadmill sprints if no sled. 5 × 30s · rest 1 min | 5 | 30s | 1 min |
| 03 | Kettlebell Turkish Get-Up Squat style 3 sets × 2-3 reps per side, slow and controlled. Sub Two-Handed_Kettlebell_Swing if needed. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Conditioning, not load-chasing: hold each work bout at RPE 8 (hard but repeatable, never to failure) and judge success by consistent output, not heavier bells. Cap early intervals so late ones don't decay; if pace drops >~10% across a movement, the load is too high — drop it, don't push through. Pick swing/sled load that lets the snap and push stay crisp; bail any rep where the spine rounds. Sub two-handed swings for the get-up if no second bell; Farmers_Walk or hill/treadmill sprints for the sled if none. Schedule off the heavy squat/deadlift day to limit interference.
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 Tactical HIC — Kettlebell & Sled Complex template?
Conditioning, not load-chasing: hold each work bout at RPE 8 (hard but repeatable, never to failure) and judge success by consistent output, not heavier bells. 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 Tactical HIC — Kettlebell & Sled Complex, and how long does it take?
Tactical HIC — Kettlebell & Sled Complex runs 3 movements and about 13 working sets, roughly 31 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
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