The 10,000 Kettlebell Swing Challenge

Now that East Coast head racing is pretty much over and we are in the transition time between fall and winter, a bunch of Dartmouth alumni are doing a 10,000 Russian kettlebell swing challenge during the month of November.  The basic program is to break it down into 20 workouts of 500 swings each at 53 lbs., varying reps between sets and interleaving other strength exercises between sets.

I’ve taken some additional liberties with it, trying to extend the endurance component by following more of a chipper/metcon model with less rest.  Some examples are:

  • 5 x 100 swings unbroken, 1 minute rest between sets.
  • Interleave different types of swings, such as one-handed alternating arm swings, for variety.
  • 5k row, then 10 sets of (50 swings, 50 air squats), no rest
  • 10 sets of (50 swings, 1 minute plank hold), no rest
  • etc. etc.

This is a challenging goal.  I am currently at 1500 swings, but I think I will be able to get there by Thanksgiving.

Any other takers?

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