The Mjölnir double kettlebell complex. I named it after…

The Mjölnir double kettlebell complex. I named it after Thor's hammer back in 2020, and the name still fits once you're a few rounds in. Here's what it is 2 x 12kg: Squat once Alternating curls Alternating bent-over rows Clean once Gorilla cleans Seesaw press 3 reps per side on each exercise, 6 reps total per exercise, then back down and repeat. Every rep is performed fast, which is why the kettlebells stay light. Fast rows, fast curls, fast presses. The load is chosen so it moves quickly rather than feels heavy. Why it works: it's a full-body complex that hits the biceps, forearm rotators, back, gluteals, quadriceps, calves and deltoids, and the pace keeps the heart rate high throughout. The gorilla cleans are the cardio buster, they always are. If your goal is fat loss, this is a time-efficient way to spend your training minutes, since you're burning a lot per minute and loading the body while you do it. Diet still does the heavy lifting there, but this is the kind of session that makes those minutes count. Best programmed as an EMOM, because an AMRAP would tire the elbow flexors before anything else got its share. AMRAP is possible depending on how conditioned that area is. This isn't a beginner complex. You need to understand cleaning, racking, gripping and transitioning, plus decent squat mobility and a back that's already strong. Have a go and tell me how you get on.