EMOMIntervalWorkScored WorkoutSingle Kettlebell
VALCON
Power and mobility — hard intervals, earned recovery.
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
Two ten-minute EMOMs — snatch, jerk, and press followed by single-arm swings and overhead reverse lunges — separated by ten minutes of active mobility recovery.
30 min
of work
40 min
workout, including rest
Medium to high
intensity
Optional, if you have the time: follow-along warm-up 6 min · follow-along prep work 7 min · follow-along cooldown 4 min. Otherwise, just do the workout.
power and mobilityemom benchmarksnatch jerk pressscored intervalsrepeat weekly
The workout as written. Beginner replaces the snatch with a hip hinge swingclean and the jerk with a push press, and reduces Task 3 to ten swings and two lunges per round. Advanced pushes weight to the top of the scoring table while maintaining all rep counts and round completion.
The weight is 50 to 60% of your one RM strict press. Your one RM means your one rep max. For me it's about 20 kilos, for Anna it's about 12 kilos. Each task is eight hard style snatches, four hard style jerks, two strict presses. That should take you anywhere from 35 seconds to 45 seconds, and that will give you rest for the remainder of the minute. You don't want to go one round 32 and then one round 28. Stick with that 50 to 60% of your one RM.
★ Includes exercise summaries and coaching notes
🔥
Warm-Up
🎯
Prep Work
Task 1Full snatch prep
Alternating
Single kettlebell, one arm
3xSingle Arm Hardstyle Full Snatch (StrongFirst)
Task 2Jerk prep
Alternating
Single kettlebell, one arm
3xSingle Arm Hardstyle Jerk
Task 3Strict press prep
Alternating
Single kettlebell, one arm
2xSingle Arm Strict Shoulder Press
Task 4Single-arm swing prep
Alternating
Single kettlebell, one arm
6xSingle Arm Hardstyle Swing
Task 5Overhead reverse lunge prep
Alternating
Single kettlebell, one arm
2xSingle Arm Overhead Reverse Lunge
💪
VALCON
Task 1Scored as Rounds x WeightEMOM — Snatch, Jerk, and Strict Press
EMOMevery minute10 rounds10mAlternatingSingle kettlebell, one arm
8xSingle Arm Hardstyle Full Snatch (StrongFirst)
4xSingle Arm Hardstyle Jerk
2xSingle Arm Strict Shoulder Press
Task 2🌿 Active Recovery
Mobility recovery
Flow
Static Squat → External Hip Rotation → Shinbox → Curtsy Get-Up → Thoracic Flexion into Extension
Task 3Scored as Rounds x WeightEMOM — Single-Arm Swing and Overhead Reverse Lunge
EMOMevery minute10 rounds10mSwitch at WillSingle kettlebell, one arm
12xSingle Arm Hardstyle Swing
4xSingle Arm Overhead Reverse Lunge
ScoreRounds x WeightScoring based on weight-per-round multipliers. 10 rounds at 20 kg (44 lb) on Task 1 = 14 points. 10 rounds at 20 kg (44 lb) on Task 3 = 14 points. Total = 28 points (intermediate, 20 kg male example).
❄️
Cool Down
Scoring
Rounds x WeightTask 1 — Snatch, Jerk, Press EMOM
completed rounds × weight (kg)
Task 3 — Swing and Overhead Reverse Lunge EMOM
completed rounds × weight (kg)
Example
Task 1 — Snatch, Jerk, Press EMOM: undefined
Task 3 — Swing and Overhead Reverse Lunge EMOM: undefined
Videos
10 videos for VALCON
1 introduction · 5 to study · 4 to follow along
FREE
VALCON — Introduction · 5:50 · Free for everyone
By Taco Fleur
To study
To follow along
What you can do with this workout
Watch
Intro free, previews on all 9 others — a free account doubles every preview.
Train with the timer
Guided intervals with audio cues.
Track it
Log, score, personal bests, heart rate from your watch, your rank on the leaderboard.
Get your form checked
CONNECT, plus IKU-verified proficiency on the core lifts.
Recover and reset
Recovery status and mind check-ins connect to every session.
Everything here connects to everything you do — one free account.
Free Sign UpA new workout and its PDF every week
No account needed for the email. The PDF download asks for a free account.
These fill in once you have an account and log a session
Your record
— pts
Rank
— on the board
Proficiency
0 of 7
Fits you
—
Guided walkthrough
Prefer to be walked through it, step by step?
Preparesign in→Study→Trainsign in→Logsign in
Your progress on VALCONExample
1st2nd3rd4th5th
Log this workout and your own line starts here. Every time you repeat it, you see whether you are getting better.
Log this workoutSee what logging shows you →More about this workout
Exercises in This Workout
Every movement in this workout, listed before you start. Tap any kettlebell exercise to see technique breakdowns and coaching cues — knowing what's coming helps you warm up the right patterns and train with more confidence.
- •Not ready for the snatch? Replace it with a clean and push press — same eight reps, same sequence.
- •Struggling with the jerk? Use a push press instead. The jerk is a progression of the push press, so master the push press first.
- •For the overhead reverse lunge: if overhead stability is the issue, use the racked position instead. If the racked lunge is also too demanding, do a plain reverse lunge and build from there.
- •Reduce the rep counts before reducing the weight. Task 3 beginner: ten swings and two lunges per round. Task 1 beginner: eight snatches and four push presses (drop the jerks).
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
It involves power and mobility. Hard style. It gets the heart rate going, and we're also working on strength, power, and just full body tension, with mobility in between. We're using intervals, so you got to work hard and then rest a little bit — hard, rest, hard, rest. Then we got recovery in between, and then we do it one more time. Good full body workout, and you'll be sweating.
EMOM — Snatch, Jerk, and Strict Press
10mHigh
Mobility recovery
10mLow
EMOM — Single-Arm Swing and Overhead Reverse Lunge
10mMedium to high
Session flow
The full workout from start to finish — each colour shows effort level at that moment.
Body focus
Which muscle groups this workout targets most.
Full-body30%
Both EMOMs involve the full kinetic chain — legs, hips, core, and overhead — in each rep.
Shoulders20%
Snatches, jerks, and strict presses all drive shoulder demand in block one; overhead reverse lunges maintain it in block three.
Glutes20%
Snatch and swing mechanics both rely on forceful glute activation at hip lockout.
Core15%
Anti-rotation tension on single-arm swings and overhead carries demands sustained core bracing.
Forearms (grip)15%
Hook grip, hand insertion, regrip, and overhead lockout across twenty EMOM rounds accumulate significant grip demand.
Benefits
Power30%
Snatches and jerks in the first EMOM demand maximal acceleration on every rep. Single-arm swings in block two reinforce ballistic hip and knee drive.
Strength20%
Strict presses in every EMOM round, plus overhead reverse lunges, require controlled strength under fatigue.
Cardio20%
Sustained EMOM pacing over twenty total rounds keeps heart rate elevated across both blocks.
Mobility15%
Ten minutes of structured hip, ankle, knee, and thoracic mobility work between the two EMOM blocks.
Skill and Technique15%
Snatch drop mechanics, jerk timing, and two-dip sequencing are all coached within the workout structure.
Power%
What's included
📚
6 study videos · 36 min
Preview exercise breakdowns — see proper form and technique
🎬
4 follow-along videos · 48 min
Press play and train along at the intended pace
⏱
3 timers
Guided intervals with audio cues for each round