Kettlebell Protocols
Pavel's anti-glycolytic 10:2 protocol. Alternates 10 ballistic reps (swings or snatches) and 10 grind reps (pushups) on a 2-minute E2M clock — rest fills the remainder of each window. This timer sequences the pairs automatically with audio at each transition. The complete program with anti-glycolytic training methodology is in The Quick & the Dead by Pavel Tsatsouline.
What weight should I use for Quick & Dead?
Pavel recommends 32 kg snatches for advanced men and 24 kg for intermediate. The pushup load scales with bodyweight. The book gives complete standards — err on the side of too light until the movement is crisp at each window.
Can I use swings instead of snatches?
Yes. Swings are the standard entry movement for Q&D. Snatches come later once you can complete all 10 reps in under 15 seconds with perfect form. The timer doesn't enforce this — it just runs the clock.
Does the timer work offline?
Yes. Iron Timer is a PWA. After the first load it works without internet. Add it to your home screen for native-app feel with the screen staying on during your session.
What is anti-glycolytic training?
The Q&D methodology uses short, powerful efforts with long relative rest to train the phosphocreatine energy system instead of the glycolytic (lactic acid) system. You stay powerful, not gassed. Pavel covers the science in full in The Quick & the Dead.
Can I pause mid-session?
Yes. Tap the screen to pause anywhere; tap again to resume. The 2-minute clock holds where you left it.
Free · No signup · Works offline as a PWA