Functional Training Institute

‘OnTheMinute’ – Kettlebell Workout & Programming Methodology

Video of the Week

Welcome to another Video of the Week. We have another great Kettlebell Workout & Programming Methodology for guys. This is Part 1 of 2 of our series of ‘OnTheMinute’ Kettlebell Madness.

‘OnTheMinute’ is a programming methodology which is simple and enjoyable. This type of programming is best suited for a quick and intense workout or as a finisher at the end to really raise that metabolic rate. ‘OnTheMinute’ really is a fantastic programming tool that you should explore and adopt to your training regime.

In the video we are adding reps every minute. However, you can actually start at say 10 minutes with a countdown timer and decrease the reps by one every minute. There are pros and cons to both methods.


We will be focusing on 2 Massive Exercises the Push Up Dead-Lift & the Squat Thruster both of these are huge compound movements.

M: 12kg or 16kg x2
F: 8kg or 12kg x2
Beast Mode: 20 KG x2

Get a stop watch to time yourself correctly. As we will be performing these exercises in an allotted time which progressively gets harder.

  • 1st Minute do 1 Rep of each Exercises & Rest
  • 2nd Minute do 2 Reps of Each Exercises & Rest
  • 3rd Minute do 3 Reps of Each Exercises & Rest
  • 4th Minute do 4 Reps of Each Exercises & Rest
  • Etc…

In the early minutes you will have a lot of rest but don’t let this lull you in a false sense of security. As the reps increase your rest time compresses and shortens so this means you will be have to be very efficient. This really focuses on building stamina and endurance.

What you want to do is keeping working up as long as you can get the correct exercises in the allotted time and you can keep growing it 1 by 1 by 1… The challenge is to aim for 10 minutes or more.

Give it a try and post your times below!

– View Kettlebell Level 1 & 2 Course Bundle –
If you enjoyed this Kettlebell workout and want to master and implement your own amazing Kettlebell programs leave your details below and we will see if we can help you!

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