Kettlebell EMOM vs IronVow

Back-Safe Kettlebell Workouts. Generated in 60 Seconds. Built by a solo developer who recovered from a herniated disc. Every workout uses a back-safe algorithm that prioritizes anterior loading, anti-movement core training, and smart exercise sequencing, based on biomechanical principles, not random selection. No Russian Twists. No American Swings. No loaded spinal flexion. Just structured EMOM training you can trust with your spine. THE BACK-SAFE WORKOUT FLOW Most generators throw exercises together randomly. We use a three-stage algorithm informed by spinal loading research to keep every session effective and spine-safe: 1. Heavy Compound Work: Anterior-loaded strength when you're freshest. Goblet squats, cleans, deadlifts, presses. 2. Core Integration: Anti-movement core work that stabilizes and protects your spine. Carries, halos, planks. 3. The Finisher: Low-impact conditioning that's safe even under fatigue. Overhead marches, light swings, mountain climbers. SHARE YOUR SESSIONS Found a great workout? Share it instantly. • Public Links: Generate a unique URL for any workout. • Zero Barrier: Friends can follow your workout on the web, no app download required. • Deep Linking: If they have the app, shared links open the workout directly. • 100% Anonymous: No personal data attached, just the programming. UNLOCK TARGETED TRAINING (PREMIUM) Move beyond Full Body with four back-safe training modes: • Upper Body: Push/pull strength with anti-extension and anti-rotation core support. • Lower Body: Squat and lunge dominant. Anterior loading maximized. • Core: McGill-inspired anti-movement training. Carries, halos, planks, dead bugs. Zero loaded spinal flexion. • Posterior Chain: Hip hinge dominant. Swings, deadlifts, cleans: the exercises that build the muscles protecting your spine. OWN YOUR APP I'm a solo developer who built the training tool I needed after a herniated disc. No corporate fitness product. No aggressive ads. No hidden trackers. • Free forever: Unlimited Full Body back-safe workouts. • Own it: Unlock all targeted modes with a flexible monthly plan or a single Lifetime Purchase. Own the app like you own your kettlebells. Not medical advice. This app provides training structure based on biomechanical principles and one person's recovery experience. Consult your physician before starting any exercise program. Lifetime access refers to the duration of the app's availability on the App Store.

Train consistently. See every gain. IronVow is a private, local-first fitness journal with a strength-RPG layer built on top — so the work you put in actually feels like progress. Whether you're chasing a new bench PR or just trying to keep a streak alive on a busy week, IronVow gives you the surface to log it, the analytics to see it, and (if you want) a Medieval Mode character who levels up alongside you. WHAT'S IN THE BOX Logging that doesn't get in your way • One-tap "log set" — pre-fills your last weight + reps. • Voice logging — say "log 100 by 8" between sets. • Templates for your usual lifts, plus a free-form quick log. • Supersets, drop sets, RPE / RIR, per-set notes. Analytics that mean something • Estimated 1RM with five-formula consensus (Epley, Brzycki, Lombardi, McGlothin, Mayhew). • Per-exercise strength progression chart. • Weekly volume tracker tuned to Renaissance Periodization (MEV / MAV / MRV bands per muscle group). • Movement-pattern balance: push / pull / squat / hinge / carry / lunge / core coverage at a glance. • Training heatmap, hall of records, consistency score. Recovery + readiness • Daily readiness chip combining sleep, recovery, and recent training load (Gabbett-style ACWR). • Auto-suggested deload weeks when your acute load spikes. • Body weight + body measurement history with a trend chart. The RPG layer (optional) Flip on Medieval Mode and the same numbers power a character: log workouts to earn XP, finish quests for gear, roll dice for legendary drops, and battle bosses tuned to your training pattern. Spartan and Cyberpunk seasons are coming soon. Switching modes is non-destructive — your XP, streaks, and achievements stay shared. Privacy as the default, not a feature IronVow is local-first by design. Your workouts, body data, and notes never leave your device unless you choose to export them. No accounts required, no servers in the loop, no third-party analytics SDKs, no ad networks. Apple Health integration is entirely opt-in and read-only. No dark patterns • Streaks don't shame you. We won't send "you broke your streak" guilt notifications. • Notifications are off by default — you turn on what you want. • Export your data anytime as CSV or JSON. You own it. • Delete everything in two taps. We won't try to talk you out of it. Built for lifters by lifters. Designed for the 90-second rest between sets — every primary action is a one-handed thumb tap from the lower third of the screen. FREE VS. PRO Free forever: Unlimited workout logging, full history, Apple Health read/write, Medieval Mode, basic insights, CSV export, every theme that ships, two-tap data deletion. The full lifter experience. IronVow Pro: Advanced analytics suite, AI Coach Pro, regression-fitted 1RM trend charts, per-muscle MEV/MAV/MRV landmarks, Apple Watch app, HealthKit auto-import, PDF export, unlimited custom templates, custom themes. Pro pricing: Monthly: $6.99/month (auto-renewing). Annual: $34.99/year (auto-renewing — 58% savings vs monthly). Payment is charged to your Apple ID at confirmation of purchase. Subscriptions auto-renew unless cancelled at least 24 hours before period end. Manage or cancel in iOS Settings → Apple ID → Subscriptions. Privacy Policy and Terms of Use are linked from the paywall. Subscriptions: IronVow Pro is an auto-renewable subscription (Monthly or Annual). Payment is charged to your Apple ID at confirmation; it renews automatically unless cancelled at least 24 hours before the end of the current period, and you can manage or cancel it in your Apple ID settings. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://amethyst-balance-f1a.notion.site/PrivacyPolicy-36c71cb55f2180a785cee296276cc665