So I’ve been doing this kettlebell conditioning workout for a couple weeks now. Erik found the workout on T-Nation and sent it to me a few months ago. I printed it out and put it in one of my 3-ring binders and decided to pull it out when I felt the need to “up” my conditioning. The goal of the workout is to hit 10,000 kettlebell swings and not only improve your overall conditioning but to trim down a little too. Right now as I’m typing this, I’m 2000 swings into the challenge and can already notice a difference in both my conditioning and my body. By the time you’ll read this, I should be about 4500 swings in and hopefully a rock star of some sort. 😉
So that’s the inspiration for this workout. But what you will do is…
3 Rounds for time with a 30 minute cap:
- 10 Russian Swings (53/35), 20 Double Unders
- 15 Russian Swings, 20 Double Unders
- 25 Russian Swings, 20 Double Unders
- 50 Russian Swings, 20 Double Unders
Notes: All the swings should be unbroken. The standard for men is 53# and for women, 35#. In the original workout, Dan John suggests pairing auxiliary lifts with the swings, but since I’m using it solely for conditioning purposes and am already lifting plenty, I do sprints or some sort of cardio with the swings.
If you want to make this really challenging, go for 5 rounds and you’ll hit 500 swings!
If you don’t have equipment, sub squats or lunges for the swings and burpees or pushups for the double unders.