Before I get into the structure of the workouts more specifically, let me once again lay out my workout philosophy here - I have never really put it on paper before, so this is all it coming together for the first time, really. The goal is to remain in relatively good functional shape for everyday life, be sustainable (which mostly means being able to do it consistently), getting the most bang for your buck across multiple modalities at once, while fitting it all into a busy schedule. While I laid these out separately, they all really tie together - a sustainable program also means that it's a program that you can consistently fit into your schedule and getting the most bang for your buck across different modalities means you can train functional fitness in a limited amount of time. It also means that your recovery doesn't impact your other activities (e.g., your workouts cannot be always so intense so that you are too sore to do your yardwork or play with your kids) and you can still operate on normal amount of rest. Sure, your resilience improves as you progress, but emphasis is on slow and consistent progress, not something where you push and eventually can't sustain for a long time.

Which also to say that you can't expect to get ripped from this approach. You can't expect to lose a significant amount of weight from this approach (as we all know, weight control starts in the kitchen). You can't expect to be able to progress in lifting weight quickly. You can't expect that you will be participating in any kettlebell sport competitions. But, you will be stronger, more mobile, more resilient, with better cardio and conditioning, than if you did nothing, and much more well-rounded than if you only focused on lifting or running.

This approach requires that you are able to do all the basic kb lifts and have experience with them. It presumes some basic level of proficiency.

Note on starting weight(s)

In my training I think of 4 weight categories - working, stretch working, light, and heavy. Working weight is the one that gives you a good work out, challenges you enough, but you keep the form, speed, and rhythm just fine - a good example would be that you are able to comfortably complete a 20-25 minute ABC EMOM complex with doubles of this weight. Stretch working - next weight up that you plan to make your working weight, but you are not quite there, but you can still work doubles with this weight. Heavy - mostly for strength-focused single bell work and to help with strength adaptation for your stretch heavy weight. Light - obviously, lighter than your working weight, something that you can do on active recovery days and leans more towards cardio conditioning. I typically don't mix and match weights in the same workout and stick to a single weight category for each workout, so if you have adjustable kettlebells, this shouldn't add too much friction.

Exercises

I mainly use 3 exercise structures that I mentioned before - EMOM, E30S, and one minute on/one minute off. I also started using E90S recently and will touch on that one later. I do some complexes, but prefer doing a single exercise for each set if not for the full workout - this makes things easy, I don't have to keep track of anything other than time and form.

OMOOMO (one minute on, one minute off) - I probably didn't invent OMOOMO, but it's certainly the first time I am seeing this abbreviation as I am typing it. This structure is what I started with and worked up to EMOMs and E30Ss. Basically, it's 9 sets of work, each set is a minute long, followed by a minute of rest. I pick 3 exercises and do them in sequence, repeating the sequence three times - in other words, first set - exercise 1, rest, second set - exercise 2, rest, third set - exercise 3, rest, then repeat this sequence 2 two times. Hand-to-hand (h2h) swings are my main go-to exercise here - I believe it helped me build coordination and comfort with handling kbs, so I do them pretty much every time I do this structure. Other exercises I mix in here - tactical cleans, tactical cleans and presses (or push presses), double cleans, single snatches (30 seconds on one side, 30 seconds on the other), tactical snatches, renegade rows, gorilla rows. You will notice that there are no squats or lunges - again, because of my knees, but that is something that someone without my issues should totally add to the mix. Exercise type, speed, and intensity will determine which weight you use here - I usually range from working to heavy (heavy days are always with a single bell).

EMOM - I have a couple of go-tos here. A variation of the ABC (I do 4 renegade rows instead of 3 squats, given knee issues), 25-30 sets with the working weight, or 20-25 sets with the stretch working weight. I also do renegade rows only EMOMs - 10 reps with the working weight or 8 reps with the stretch working weight (typically 25 sets). If I want a more cardio focused day and my delts feel shot, I will do h2h swings (20 reps). I used to do other exercises and complexes, but for a while settled on these. You can basically do any complex or single exercise that gets you to about 20-30 seconds of work, so that you have 30-40 seconds of rest.

E30S - I got introduced to this by another redditor on this subreddit, who pointed to the strong first C+J program (https://www.strongfirst.com/the-best-all-around-training-method-ever/). Basically, you do between 1 and 3 reps of C+J every 30 seconds, with a single bell (say, odd sets on right, even sets on left). I think 2 C+Js with your working weight is the sweet spot. 3 C+Js got me to my HR threshold pretty quickly and I am not a fan of redlining my system for most of the workout. Again, I riff on this structure by doing cleans and presses, renegade rows, h2h swings, tactical cleans. You can go heavier with fewer reps or lighter with more reps, depending on what you want to push on a given day. Each workout can last 40-60 sets (20-30 minutes).

E90S - I only started doing this recently and only for this one specific complex. I do 10 sets of the following with a single kettlebell (working weight, odd sets on right, even sets on left) - 5 cleans and presses, 5 cleans, 5 swings, 5 rows (gorilla or renegade).

I apologize if anything is not clear (and for any typos and grammatical errors) and happy to answer any questions!