One complex. Total-body training.
Swings, cleans, front squats, presses, windmills. Three rounds. The foundation of every Dungym session.
A kettlebell complex is a series of movements performed back-to-back without putting the bell down. The Dungym complex chains single-arm swings, a clean into front squat into press, and windmills. 3 rounds per arm. It takes about 15 minutes and builds strength, conditioning, and mobility simultaneously. Then you move to a hypertrophy superset for targeted muscle work.
Today's workout
Track your sets
Progress over time
3
days/week
40
min/session
1
kettlebell
$5
per month
The program
Built around the kettlebell complex.
Every session opens with a kettlebell complex: swings, cleans, squats, presses, windmills. Functional strength and conditioning in one continuous flow. Then a focused hypertrophy superset and finisher.
Mon
Push / Anti-Extension
Complex + superset + finisher
Wed
Pull / Anti-Rotation
Complex + superset + finisher
Fri
Carry / Total Body
Complex + superset + finisher
Workout tracking
Log every set. Know where you stand.
Track weight, reps, and RPE for every exercise. The app remembers your last session so you know exactly what to beat. Built-in rest timer keeps you honest between sets.
- ◆Log sets as you go: weight, reps, notes
- ◆See your last session's numbers inline
- ◆Rest timer with audio cues
- ◆Tempo guidance on every exercise
Track your sets
Progress
Watch your numbers go up.
Every session you save builds your history. See your weights and reps trend over time with simple progress charts. Know when it's time to move to a heavier bell.
- ◆Progress charts for every exercise
- ◆Session history with full details
- ◆Track weight and reps over time
- ◆Clear signal when it's time to progress
Session history
Program design
Opinionated. On purpose.
This isn't a random workout generator. It's a single, carefully designed program. Every exercise, every tempo, every rep range has a reason. You don't have to think. Just follow the plan.
- ◆Kettlebell complex for conditioning and strength
- ◆Hypertrophy supersets for muscle
- ◆Tempo-controlled reps for real time under tension
- ◆Push / pull / carry split across three days
Today's workout
Five movements, one flow
Single-arm swings (10/arm), clean to front squat to press (5/arm), windmills (5-8/side). One continuous sequence that hits every major movement pattern.
Conditioning without cardio machines
Three rounds of the complex with 90-120 seconds rest elevates your heart rate and builds work capacity. No treadmill needed.
Strength in every direction
Horizontal pull (swings), vertical press, hip hinge (windmill), squat, and lateral stability. One complex trains your body in all planes of movement.
One bell is enough
The complex uses a single kettlebell. Swings and clean-squat-press use your working weight. Windmills can use the same bell at lighter effort or a second lighter bell.
Plus hypertrophy work
The complex is just the first 15 minutes. Each Dungym session adds a superset of traditional lifts and a finisher for complete training.
Prescribed tempo and RPE
Every movement has target tempo and effort level. Swings are explosive (X-0-X-0). Windmills are slow (3-1-3-1). Train each movement the way it should be trained.
Simple pricing. No gimmicks.
Try Day 1 free. Subscribe to unlock the full program and track your progress.
Monthly
Cancel anytime
- Full program access
- Log sets, reps, and weight
- Session history
- Progress charts
- Built-in rest timer
- Works on any device
Frequently asked questions
A series of kettlebell exercises performed consecutively without resting or putting the bell down between movements. The Dungym complex chains swings, clean-squat-press, and windmills into one continuous sequence.
It should make round 3 challenging but clean. If your press breaks down, go lighter. Most men start with a 24kg. Most women start with a 16kg.
About 15 minutes for 3 rounds including rest. Each round takes roughly 3-4 minutes, with 90-120 seconds rest between rounds.