Do I need two identical kettlebells for ABC?

Yes. Armor Building Complex is a double-KB protocol — all movements are bilateral with matched weights.

Does the Armor Building Complex timer work offline?

Yes. Iron Timer is a PWA. Once loaded, it works without internet. The screen stays on during your session.

Armor Building Complex Timer

Q: What weight should I use for Armor Building Complex?

Start with 2 × 16 kg for men. The press is the limiting factor. Load to what you can press cleanly for all 10 rounds.

Double KB EMOM hypertrophy staple from Dan John: 2 cleans + 1 press + 3 front squats per side, on the minute for 10 rounds. This timer fires an audio cue at each minute mark so you can focus on the reps, not the clock. For programming context, progressions, and the philosophy behind it, see Easy Strength or Intervention by Dan John.

Set up two matched kettlebells. The timer fires at each minute mark — that's your cue to start your next set. Rest fills whatever remains of the minute after your reps are done.

Each round: 2 double cleans → 1 double press → 3 double front squats. With two bells that's a lot of moving parts — the timer keeps the clock so you can keep your attention on the reps.

10 rounds at 10 minutes total. A completion tone fires at the end. Most people need 2–3 weeks at a given weight before the later rounds stop feeling like survival.

What weight should I use for Armor Building Complex?

Start lighter than you think — the press is the limiting factor. Common starting points for men: 2 × 16 kg. Intermediate: 2 × 20 or 2 × 24 kg. The press standard tends to lag cleans and squats, so load to what you can press cleanly for all 10 rounds.

Do I need two identical kettlebells?

Yes. ABC is a double-KB complex — all movements are bilateral with matched weights. A single bell won't work for this protocol.

How many days per week should I do ABC?

Dan John typically programs ABC 2–3 times per week as a strength-hypertrophy block. At higher weights once per week is sufficient. The timer just runs the clock — program design is in Easy Strength or Intervention.

Does the timer work offline?

Yes. Iron Timer is a PWA. Once loaded, it works without internet. Add it to your home screen and the screen stays on during your session.

Can I substitute movements?

The timer runs a fixed 10-round EMOM regardless of what movements you load. You can use it for any EMOM complex — the ABC sequence (2 cleans + 1 press + 3 squats) is just the canonical loading.

IronTimer