Armor Building Complex (Kettlebell ABC) — EMOM 15: 2+1+3
15 minEMOM 15 rounds
Dan John's Armor Building Complex (ABC): EMOM 15 rounds — 2 cleans, 1 press, 3 front/goblet squats. Classic = double bells. Clean reps, rest the remainder — not racing the minute.
Who it's for: Dan John's Armor Building Complex (ABC) as an EMOM: 2 cleans, 1 press, 3 front/goblet squats every minute for 15 minutes. Classic ABC is double kettlebells — clean both, press both, then front squat both. Good when you already own a clean rack and a quiet squat. Brand new? Build the groove on the complex and strength hubs first.
Bell & time: 15-minute EMOM — 15 rounds. Pair doubles you can clean and press for the listed reps with something left for the squats (often 2×12–16 kg; stronger lifters higher). One-bell alternation (clean/press each side, then goblet squat) is a variation when you only have a single bell — not the default for this video. Rest the remainder of each minute; do not race the clock.
Done looks like: cleans rack without collapsing the torso, presses lock out without leaning back, squats stay upright with elbows high. Form over beating the minute — leftover rest beats gasping into the next round. More on complex, 15-minute, EMOM, and strength hubs.
Kettlebell movements
Watch @lebestark do this workout.
Kettlebell Complex Workouts (Unbroken Sequences)15-Minute Kettlebell Workouts (Quick AMRAP & EMOM)Full-Body Kettlebell Workout: Follow-Along (One Bell)Kettlebell EMOM Workouts (Every Minute on the Minute)Kettlebell Strength Workouts (Heavy, Rest Between Sets)Standing Kettlebell Workouts (No Floor, One Bell)Apartment Kettlebell Workout: Follow-Along (Small Space, Quiet)
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FAQ
- Who is the Armor Building Complex (kettlebell ABC) for?
- People who already own a clean rack and a quiet front/goblet squat and want Dan John's ABC as a 15-minute EMOM — 2 cleans, 1 press, 3 squats every minute. Classic ABC uses double kettlebells. Brand new to cleans or presses? Build form on the clean, press, and goblet squat pages, then browse the complex hub before chasing 15 unbroken minutes.
- What kettlebell weight should I use for Armor Building Complex?
- Classic ABC is doubles: a pair you can clean and press for the listed reps with something left for the squats — often 2×12–16 kg; stronger lifters go heavier. Drop weight if presses soft-lock or squats collapse by minute 8. Only have one bell? Alternate sides for clean/press, then goblet squat — treat that as a variation, not the default for this video.
- How do I run the Armor Building Complex as an EMOM?
- Every minute on the minute for 15 minutes: 2 cleans, 1 press, 3 front/goblet squats, then rest until the next minute. Keep the complex unbroken when you can; if the minute is tight, finish clean reps and take the remaining rest — do not yank presses or dump squat depth to beat the clock.
- What if my clean, press, or squat form falls apart mid-EMOM?
- Stop the complex early in that minute and rest longer, or drop to a lighter pair. Film a side/front view and use the clean, press, and goblet squat form pages. Fix rack position and squat posture before chasing denser work on the complex, EMOM, or strength hubs.
- What should I do after Armor Building Complex?
- Browse more complexes on the complex hub, short clocks on the 15-minute and EMOM hubs, or denser loaded work on the strength hub. Keep two to three hard sessions a week with a rest day between when presses or squats feel noisy.