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Shawn90 level 5 valued member.
10000 kettlebell swings. It involved doing 2 000 kettlebell swings per week spread over four workouts. Program layout first off to lay out the challenge you would perform 500 kettlebell swings for 20 workouts totaling 10 000 swings. In four or five weeks you re going to perform 10 000 proper kettlebell swings. These will be split among 20 workouts.
You ll do 500 swings per workout. In the space of just four to five weeks you will be performing 10 000 proper kettlebell swings split over around 20 workouts. I completed the 10 000 swing kettlebell challenge. Train 2 days on 1 day off and repeat.
Between sets of swings you ll perform low volume basic strength exercises. My thought was i have kettlebell swings and upper body work or feeling sorry for myself i chose to do 10 000 of the right things and stop feeling sorry for myself. 10 000 swing challenge kettlebell gym. Mikethebear level 7 valued member.
This means that you will need to perform 20 workouts to attain your goal. Men will use a 24kg kettlebell 53 pounds. Hardstyle kettlebell challenge became available in september 2017 too. Show more show less.
The 10 000 kettlebell swings challenge is the brainchild of coach dan john who wrote about it for t nation. You can read more about the protocol in the link above. The aim is to perform 500 swings every workout. It consists of a workout program in which you need to accomplish 500 kettlebell swings per day for a total of 2000 to 2500 kettlebell swings per week.
As well as the swings you will also be performing low volume basic strength exercises. To me the goal of the 10 000 swing challenge is to do 10 000 swings along with the strength movements in between sets. This was when i came across an article by dan john titled the 10 000 swing kettlebell workout. It was an ass kicker and i didn t have many warm feelings towards kettlebells and crossfitters by the end but it was a great challenge and i got some great results out of it.
Dan john 970 views. He later expanded on the article in a forum post and i recommend checking both out. The dan john 10000 kettlebell swing challenge is quite simple. Nov 17 2017.
This workout goes on for five weeks and ends up totaling 10 000 swings. 10 000 swings for quarantine duration. Dan ran this himself together with 18 other coaches and athletes and these were their results.
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