Kettlebell Protocols
Every Minute on the Minute for 20 rounds. Load any movement — swings, cleans, snatches, presses, or combinations. Rest fills whatever remains of each minute after your reps are done. A standard strength-endurance format that scales to any bell and any movement. This timer fires an audio cue at every minute mark for the full 20 minutes.
What can I load in an EMOM 20?
Swings, one-arm swings, snatches, cleans, presses, or complexes. A common approach: alternate two different movements every other minute — cleans on odd minutes, presses on even, for example. The timer fires every minute regardless of what you're doing.
How many reps per minute is right?
Typically 5–10 reps for ballistics, 3–5 for grinds. You should have at least 15–20 seconds of rest each minute. If you're gasping at the beep, reduce the load. The rest is where adaptation happens.
Is EMOM 20 beginner-friendly?
20 minutes of EMOM is more demanding than it looks — the cumulative fatigue hits hard in the final 5 rounds. If you're new, start with EMOM 10 first. Once 10 minutes feels manageable, extend to 20.
Does the timer work offline?
Yes. Iron Timer is a PWA. Once loaded it works without internet and keeps your screen on throughout the session.
Can I pause the timer?
Yes. Tap the screen to pause at any point; tap again to resume. The minute countdown holds exactly where you left it.
Free · No signup · Works offline as a PWA