Kettlebell complex for 19 October 2026

The sequence

1. 13 repsVertical snatchground → overhead · ballistic · Moderate grip

2. ↓ Lower to rack

   23 repsB-stance squatrack → rack · squat · Low grip

   Back foot on its toes, in line with the front heel. About 70% of the load stays on the front leg.

3. 33 repsGood morningrack → rack · grind · Low grip

4. ↓ Lower to hang

   43 repsBent rowhang → hang · grind · High grip

What it costs

Relative load

16.5

Grip index

21

Drive patterns

3

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.