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IRON.VOLUME

Kettlebell Complex of the Day

The Rough Spruce Watchtower

3 movements · two bells · bell never touches down

OverheadRackHangGround1Lowered to rack2Lowered to hang3
Numbers match the sequence. Hollow = lowering the bell between movements. Dashed = lowering the bell once the last rep is done.

The sequence

  1. 18 repsVertical snatchground → overhead · ballistic · Moderate grip

  2. Lower to rack

    27 repsGood morningrack → rack · grind · Low grip

  3. Lower to hang

    36 repsBent rowhang → hang · grind · High grip

What it costs

Relative load
29.3
Grip index
41
Drive patterns
2

Relative load is a weighted rep sum for comparing complexes with each other. It is not a difficulty rating.

  • Bell weight is capped by the weakest link — the whole complex runs at the load of the hardest single movement in it.
  • Contains a high-skill movement. Technique degrades before strength does — stop the set when the shape goes, not when the reps run out.

Open & share · Open in the generator

Previous complexes

A kettlebell complex is a chain of movements done back to back without setting the bell down, so every movement starts where the last one finished. This page publishes one shared complex every day: the bell count, number of movements, rep scheme and opening reps all come from the calendar date, so it works as a no-thinking session you can compare with a training partner.

Pick a bell you can handle for the hardest movement in the chain, because the weakest link caps the weight for the whole complex. Do a round on each side with one bell, or both sides at once with two, and rest fully between rounds. Want to choose your own length or leave out overhead work? Use the Kettlebell Complex Generator.

Build a custom complex →

Frequently Asked Questions

What is the kettlebell complex of the day?
One kettlebell complex, published once a day and the same for everyone. It is a chain of movements done without setting the bell down, with the bell count, number of movements, rep scheme and opening reps all chosen from the calendar date rather than a random click.
When does the daily complex change?
At midnight UTC. Each complex is saved as a snapshot, so a past day keeps the same complex even if the movement list is updated later.
How heavy should the bell be?
Load for the hardest single movement in the chain. The weakest link caps the weight for the whole complex, so a press in the sequence makes it a pressing weight, not a swinging weight.
Can I change the bells, length or exclusions?
Yes. Open the complex in the Kettlebell Complex Generator to switch between one and two bells, pick two to five movements, leave out overhead work, lunges or high-grip movements, and generate as many alternatives as you like.