The 10,000 kettlebell swing challenge is a workout from Dan John, who published it in September of this year.
I love working out with kettlebells, and while the swing it the quintessential kettlebell move, I have always done workouts with several other movements.
I was curious to try the 10,000 swing challenge. One of the self defense communities was talking about it, and with the winter approaching I have a tendency to slack on any training since we can’t easily shoot outside during the shitty winters here.
I’ve done a lot of challenging workouts before, either at the behest of trainers or on my own, such as the Spartacus workout.
I do not pretend to be in great shape, or even great shape based on my previous levels of fitness.
However, the 10,000 kettlebell swing was the first workout where my muscles gave up before my cardio did or before I puked.
Here’s the workout synopsis:
You will complete 10,000 kettlebell swings 500 swings at a time over 20 workout sessions.
500 swings are broken up into 5 x 100 swings, with groups of 10, 15, 25, 50.
You will also do 1, 2, and 3 reps of a secondary movement (we like the goblet squat) in between these groups.
You will not rest between groups, but will take a 30 – 60 second rest after every 100 swing group.
The workout schedule is two days on, one day off.
Men use a fifty pound bell. Women use a thirty-five pound bell. Despite the workouts we’d been doing, including kettlebell routines that are about 40 minutes long with limited rest, this one kicked my ass.
There is really no rest. That 30 – 60 seconds in between sets? It’s over in the blink of an eye.
I’d brought Sedagive? her 20 pound bell during part of her first set. I finished my first 100 with the 50 pounder, and then dropped to a 35, my next lightest bell. By the end of the second 200 I was done. My back felt super tight and I felt like I’d ran out of gas.
Tomorrow is another day, and we’ll go back to it. I might start with the 35 pounder just so I can complete the 5×100 schedule. 200 down, 9,800 to go.
Wish us luck.