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Monday

250127

Workout of the Day

137

For time:
150 kettlebell swings

♀ 53 lb
♂ 70 lb

Stimulus and Strategy:
There is no hiding in today’s workout — it’s just you, a kettlebell, and your will to hang on. The loading of the kettlebell should allow you to perform the total reps in 5 sets or less. Aim to complete this workout in 10 minutes or less.

Scaling:
Reduce the loading of the kettlebell as needed. Less-experienced athletes should reduce the total reps. Reduce the complexity of the movement by performing a Russian kettlebell swing or a kettlebell deadlift. In case of injury or limitation, perform a single-arm Russian kettlebell swing. If loading is an issue, a box jump is a nice way to stay explosive, but eliminate the weight. If you choose box jumps, perform no more than 100 reps, and step down from each jump.

Intermediate option:
For time:
120 kettlebell swings

35 lb
53 lb

Beginner option:
For time:
60 kettlebell swings

18 lb
26 lb

Coaching cues:
Focus on driving your heels down as you stand up quickly to push the bell away. The more emphasis you put on the leg drive, the bigger sets you will be able to complete.

Resources:
The Kettlebell Swing

Find a gym near you:
View the CrossFit map

Comments on 250127

137 Comments

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Shawn Hakimi
February 4th, 2025 at 3:34 pm
Commented on: 250127

Intermediate (+,?)


150 reps @ 53lbs KBS.


Did 5 swings every 30 seconds, then final 15 unbroken.

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Shawn Hakimi
February 4th, 2025 at 3:34 pm

14:15

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Ki deok Park
February 3rd, 2025 at 10:21 am
Commented on: 250127

Rxd

Emom 18

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Jacob Roszko
February 2nd, 2025 at 8:22 pm
Commented on: 250127

Rx w/70lb db


14:52

Really disappointed so will have to revisit

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John Clarke
February 1st, 2025 at 7:11 pm
Commented on: 250127

9:45, ladies Rx


Under 10 minutes, breaks galore.

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Bryan Stoneking
January 31st, 2025 at 9:32 pm
Commented on: 250127

53#, 5:18 - sets of 100, 25, 25

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Keith Fogle
January 31st, 2025 at 1:18 pm
Commented on: 250127

58 yo M 13:56 35# kb

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Paulius Sky
January 31st, 2025 at 10:51 am
Commented on: 250127

Intermediate: 05:33

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Mark Crandall
January 31st, 2025 at 10:15 am
Commented on: 250127

7:24 RX

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Park Hyunwook
January 31st, 2025 at 7:44 am
Commented on: 250127

M/52/86


20kg


9:31

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Chris Meldrum
January 30th, 2025 at 8:48 pm
Commented on: 250127

As rx'd, 11:26. 


Ouch.  Tried to do sets of 15 every minute.  This worked out to ~30 seconds of work and ~30 seconds of rest.  Starting in minute 6, I had to break the swings 10-5, so I had less rest time.  Started falling behind pace in minute 7 or 8.  Last set was 5-5-5, could barely get the bell overhead on some reps.


51m/5'10"/180

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Steven Kim
January 30th, 2025 at 3:01 pm
Commented on: 250127

55M/70”/165

12:07 53#

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Scott Wiedmeyer
January 30th, 2025 at 3:36 am
Commented on: 250127

38 / M / 5'9" / 137lbs


30lb dumbbell swings x120


7:44 and 6 sets


Did 100 in 6:10 and 5 sets. Maybe should have stopped there.

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Gustavo White
January 29th, 2025 at 8:01 pm
Commented on: 250127

My Training on Wednesday noon, January 29, 2025

For Time:

150 Kettlebell Swings 53 lb

I completed the Workout in 14:31 minutes.

https://youtube.com/shorts/-TJ5QWEE87M

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Lennon Davis
January 29th, 2025 at 3:42 am
Commented on: 250127

40#8:44

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Adam Jacobs
January 29th, 2025 at 2:08 am
Commented on: 250127

RX,

9:12

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Cody Young
January 29th, 2025 at 12:01 am
Commented on: 250127

40M RX 9:59 all grip.

36/20/18/12/12/13/15/15/9

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Tyler D
January 28th, 2025 at 11:42 pm
Commented on: 250127

Intermediate scale: 4:54


M/36/187

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Lyle Jennings
January 28th, 2025 at 8:28 pm
Commented on: 250127

11:20 50lb KB

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Quinn McCutchen
January 28th, 2025 at 8:13 pm
Commented on: 250127

55 yo M/ 5'9"/ 156 lbs


13:56 as Rx'ed

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Michael Arko
January 28th, 2025 at 6:11 pm
Commented on: 250127

1-75 @ 53-lbs dumbbell

76-150 @ 35-lbs kettlebell

9:48

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Elliot McAllister
January 28th, 2025 at 2:24 pm
Commented on: 250127

M/36/220

10:12 Rx (70# 12 sets to complete the work)

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Christy Carr
January 28th, 2025 at 1:45 pm
Commented on: 250127

16 kg

150

9:18

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Art Martinez
January 28th, 2025 at 2:54 am
Commented on: 250127

4:20

35lbs. Because thats all I have at home!!🙌🏽😳

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A B
January 28th, 2025 at 2:25 am
Commented on: 250127

12:02rx.

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Johnny Solo
January 28th, 2025 at 2:14 am
Commented on: 250127

added 1 mile run and 20lbs vest to the workout with 45lbs kettlebell: 18:00 minutes flat

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Carlos Daniel Guillen Sanchez
January 28th, 2025 at 2:14 am
Commented on: 250127

08:57

For time:

150 kettlebell swings



♂ 45 lb

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Aryeh Wells
January 28th, 2025 at 2:08 am
Commented on: 250127

150 kettlebell swings

70 pound dumbbell (They didn’t have a 70lb kettlebell)

6 sets of 25 in 7:36

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Karissa Van Liew
January 28th, 2025 at 1:56 am
Commented on: 250127

For time:

150 kettlebell swings

20kg

6:23

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Steven White
January 28th, 2025 at 1:24 am
Commented on: 250127

Beginner option:

For time:

60 KB Swings

45 with 35 lb and 15 with 43 lb

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Steven White
January 28th, 2025 at 1:25 am

5:29

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Steven White
January 28th, 2025 at 1:25 am

5:29

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Stacy Ybarra
January 28th, 2025 at 1:10 am
Commented on: 250127

1st day back at it. Did a mix of Russian and American with a 35lb kettlebell. 6:58. Glad to be back.

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Favo K
January 28th, 2025 at 2:35 am

Great work; welcome back!

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Sam K
January 28th, 2025 at 12:57 am
Commented on: 250127

Rx+

70lbs of plates strapped together (45+25lb). If I went just a hair past vertical they would fall backwards and I'd have to drop it.

10:31


Son(17)

150 reps w/45lb plate

11:04

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Lincoln Kerger
January 28th, 2025 at 12:53 am
Commented on: 250127

Just did some mobility work. Lower back is not in a good place right now.


Some great times today! Well done everyone!

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Favo K
January 28th, 2025 at 2:36 am

Oh no. Sorry to read that; hope the mobility work & rest gets you back to swinging form quickly!

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Robert Francis
January 28th, 2025 at 12:49 am
Commented on: 250127

Intermediate weight, 150 swings in 6:13

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Derek Eason
January 28th, 2025 at 12:48 am
Commented on: 250127

Rx 8:19



*Sets:

22-16-14-13-12-13-13-12-12-12-11 reps

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Keith Martin
January 28th, 2025 at 12:17 am
Commented on: 250127

M/51/5'11/215#

Intermediate

8:39

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Mike Munsee
January 27th, 2025 at 11:50 pm
Commented on: 250127

M 54/205/6’

150 reps @#53 kettlebell.

6:27.

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Favo K
January 28th, 2025 at 2:37 am

Great time; well done!

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Ricky Pedro
January 27th, 2025 at 11:26 pm
Commented on: 250127

M/38. 35lb KB 150 swings 8:47.

25/25/25/25/15/15/10/10

Then did 8 rounds of Muay thai bag work. 3min/1min rest

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Troy Bruun
January 27th, 2025 at 11:10 pm
Commented on: 250127

7 min (53lbs)


KB Complex

x2 10DL/5 Windmill/10 Russian/10 Goblet/10 American/25’ Crabwalk


*grip blew up…next time work on grip mobility in WU*

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Jon Wilson
January 27th, 2025 at 11:07 pm
Commented on: 250127

Rxd

8.40

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Favo K
January 28th, 2025 at 2:38 am

Nice!

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Sierra Cameron
January 27th, 2025 at 11:05 pm
Commented on: 250127

10:02 53 lbs

forearm pump !

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Caleb Huff
January 27th, 2025 at 11:04 pm
Commented on: 250127

No KBs, so I subbed with Sumo Deadlift High Pull at 115#. Major mistake on the switch.


For Time:

150 SDHP, 115#


11:43 final time.

https://www.facebook.com/share/p/1LsRnP6Vyj/?mibextid=wwXIfr

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Tony Facchini
January 27th, 2025 at 11:01 pm
Commented on: 250127

9:47 rx

very grippy

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Felipe Roldan
January 27th, 2025 at 10:29 pm
Commented on: 250127

10:55 . 70 lbs. todo bien pero mi condition MAL MAL

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Dan M
January 27th, 2025 at 10:17 pm
Commented on: 250127

M/48/225#/6’4”

Intermediate

5:15


finished to 150rnds in 7:00

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Kraig Andrews
January 27th, 2025 at 10:10 pm
Commented on: 250127

42/m

For time:

150 kettlebell swings

♂ 70 lb

time: 6:32

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Chris Biesterfeld
January 28th, 2025 at 2:40 am

Nice!

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Jared Timmons
January 27th, 2025 at 10:10 pm
Commented on: 250127

Plate swings

#45


80 reps in 10 min

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Mike Powers
January 27th, 2025 at 10:08 pm
Commented on: 250127

55m

50lbs

11:24

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Simon Gonzalez
January 27th, 2025 at 9:52 pm
Commented on: 250127

10’06 for me 😬

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Allison Cort
January 27th, 2025 at 9:38 pm
Commented on: 250127

Intermediate 8:33

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Chase Hiland
January 27th, 2025 at 9:32 pm
Commented on: 250127

M/40


Rx: 7:35


35-15-15-15-15-15-15-15-10


My hands hurt--and a lot of other parts of my body.

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Chris Biesterfeld
January 28th, 2025 at 2:41 am

Agreed

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Coastie Nick
January 27th, 2025 at 9:04 pm
Commented on: 250127

Rx’d: 9:26


35-17-18-15-12-10-11-12-11-9


Digging deep after number 85. Having trouble holdinggggg th phonn typig thsss…,.,,..

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Favo K
January 28th, 2025 at 2:39 am

Grippy for sure! Nice job!

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Padraig Keane
January 27th, 2025 at 8:24 pm
Commented on: 250127

M33/183cm/84kg

150 reps @ 20kg KB - 8.05

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Kris Walenty
January 27th, 2025 at 7:46 pm
Commented on: 250127

Intermediate

7:56

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Joe McCarthy
January 27th, 2025 at 7:34 pm
Commented on: 250127

M/38/71/230


71# by 150. 50/15/15/10 til end

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Joe McCarthy
January 27th, 2025 at 7:35 pm

8.43

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Coastie Nick
January 27th, 2025 at 8:57 pm

Awesome job

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Ken Corbin
January 27th, 2025 at 7:28 pm
Commented on: 250127

M/35/205#/73”

Rx 8:00


30-30-30-35-25

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Coastie Nick
January 27th, 2025 at 8:58 pm

Fantastic!

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Mark Yates
January 27th, 2025 at 7:19 pm
Commented on: 250127

40# kb, 5 sets of 30. 10:57. No hiding in this one, for sure!

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James Coto
January 27th, 2025 at 6:57 pm
Commented on: 250127

53lbs KB 5:50

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Chris Biesterfeld
January 28th, 2025 at 2:41 am

Dang!

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Casey Jones
January 27th, 2025 at 6:48 pm
Commented on: 250127

M35/64/160

Rx 8:51

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Coastie Nick
January 27th, 2025 at 8:58 pm

Great job!

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Georgia Womack
January 27th, 2025 at 6:26 pm
Commented on: 250127

Female 45bs 5:00 on the dot

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David Beique
January 27th, 2025 at 6:24 pm
Commented on: 250127

Intermediate


7:47

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Allan Fleck Jr.
January 27th, 2025 at 6:11 pm
Commented on: 250127

M/44/5'7"/207

Rx 9:05

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Chris Jordan
January 27th, 2025 at 6:07 pm
Commented on: 250127

Rx

6:14

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Coastie Nick
January 27th, 2025 at 8:58 pm

Damn!

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Favo K
January 28th, 2025 at 2:40 am

Awesome!

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Marco Rossi
January 27th, 2025 at 5:54 pm
Commented on: 250127

M-43/178/77kg:

- bench Press 4x9@70kg

then, Wod RX, time 10'01''..

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David Mathieu
January 27th, 2025 at 5:54 pm
Commented on: 250127

M43/77/178

Time : 5'49"150reps @ 53lbs (24kg, i don't have 70lbs (32kg))

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Amit Sardal
January 27th, 2025 at 5:51 pm
Commented on: 250127

16 kg x 5 sets x 30

8.45 mins. Wasn't sure whether I could hit 24 kg. So just hit the 16. Just coming back to this type of training after a long time.

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Athanasios Bakogeorgos
January 27th, 2025 at 5:38 pm
Commented on: 250127

M50/77/179

rxd 15kg

6:20

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Chris Biesterfeld
January 27th, 2025 at 5:23 pm
Commented on: 250127

M/53 150 Reps 44# 8:09

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Jay Rinaldi
January 27th, 2025 at 5:08 pm
Commented on: 250127

17:42

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Thomas Streck
January 27th, 2025 at 5:05 pm
Commented on: 250127

Rx Intermediate


10:53

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Nathan Shinn
January 27th, 2025 at 5:05 pm
Commented on: 250127
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Amanda Stone
January 27th, 2025 at 4:34 pm
Commented on: 250127

150 reps W/35# KB

9:52

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Tyler Caid
January 27th, 2025 at 4:12 pm
Commented on: 250127

M/42

150 Reps w/50lb KB

8:32

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Celina Pscheid
January 27th, 2025 at 3:46 pm
Commented on: 250127

12 kg - 05.38

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Sloan Rembert
January 27th, 2025 at 3:39 pm
Commented on: 250127

RX 7:43

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Norman Motos
January 27th, 2025 at 3:38 pm
Commented on: 250127

10 mins @ 20 KG KB

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Shaun BAiley
January 27th, 2025 at 3:27 pm
Commented on: 250127

51M | 6’1” | 215

Intermediate

6:08

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Jonathan Elmore
January 27th, 2025 at 3:13 pm
Commented on: 250127

Rx 10:41

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Coastie Nick
January 27th, 2025 at 8:59 pm

Great job, man

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Stacey Thompkins
January 27th, 2025 at 3:11 pm
Commented on: 250127

M/50/6'2"/190#


150 RKBS with 70# KB and nasal breathing only

6:48

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Coastie Nick
January 27th, 2025 at 8:59 pm

Awesome

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Campbell Day
January 27th, 2025 at 3:10 pm
Commented on: 250127

m/17/185lbs

60lbs

18:22 mins

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Markus Körner
January 27th, 2025 at 3:10 pm
Commented on: 250127

Rx 5:32 min

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Madelina Tuinder
January 27th, 2025 at 3:08 pm
Commented on: 250127

Intermediate: 7:46

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Brian Hines
January 27th, 2025 at 2:58 pm
Commented on: 250127

For time:

 

60 kettlebell swings

 

M: 44 lb

3:48

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Favo K
January 27th, 2025 at 2:50 pm
Commented on: 250127

Heaviest KB is 35# so I did 250 reps- not sure that balances out. Felt like enough.

5:57

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Coastie Nick
January 27th, 2025 at 9:00 pm

That’s a lot! And great time

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Mitch Greene
January 27th, 2025 at 2:27 pm
Commented on: 250127

#53 kb. 150 reps. 9:37 time

glad i didnt go for the #70kb

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Luis Oliveira
January 27th, 2025 at 2:16 pm
Commented on: 250127

Intermediate Option

4x30 reps, 1min ON, 1 min OFF

7:01

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Charles Meyers
January 27th, 2025 at 2:05 pm
Commented on: 250127

Beginner option:

For time:

60 kettlebell swings

44-lbs

Great Coaching cues!3:47

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Steve Rees
January 27th, 2025 at 1:33 pm
Commented on: 250127

Body weight 80kg - 56 yrs.

24Kg KB

6 x sets.

10.22 seconds.


Awesome Wod, love this Crossfit stuff, been following your WODs since 2016.

But age catches up with you and reduces your time and strenght...

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Dave Schroetter
January 27th, 2025 at 1:29 pm
Commented on: 250127

M- 53/ 5'7 / 225

Intermediate scale 50# kb/150 reps

9:43

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Favo K
January 28th, 2025 at 2:42 am

Nice work!

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Liz Klusman
January 27th, 2025 at 1:17 pm
Commented on: 250127

31yo F

35#

150 reps

8:28

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Dave Schroetter
January 27th, 2025 at 1:32 pm

Great job!!!

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Aleksandr Sneg
January 27th, 2025 at 1:16 pm
Commented on: 250127

M 50/180cm/75kg


Intermediate


8:49

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Dave Schroetter
January 27th, 2025 at 1:33 pm

Well done!!!

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Carlos Flores
January 27th, 2025 at 1:02 pm
Commented on: 250127

150 reps 45lb 9:38

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Dave Schroetter
January 27th, 2025 at 1:33 pm

Nice work!!!

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Chance Billups
January 27th, 2025 at 1:01 pm
Commented on: 250127

11:30

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Dave Schroetter
January 27th, 2025 at 1:33 pm

Nice job!!!

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Coastie Nick
January 27th, 2025 at 9:00 pm

good job

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Christian Carey
January 27th, 2025 at 12:43 pm
Commented on: 250127

100 reps, 10 min EMOM @ 50lbs

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Nathalie Dürbeck
January 27th, 2025 at 12:15 pm
Commented on: 250127

07:18 min / female 24 kg

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Dave Schroetter
January 27th, 2025 at 1:33 pm

Well done!!!

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Bryn Haden
January 27th, 2025 at 11:52 am
Commented on: 250127

4.37 ; sets of 50 but i also stopped when i felt my form slip

34#

24F

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Dave Schroetter
January 27th, 2025 at 1:32 pm

Wow! Fast!!!👍🏼

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Armin Mehinović
January 27th, 2025 at 11:50 am
Commented on: 250127

9 sets

19:40

28kg

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Travis Bockenstedt
January 27th, 2025 at 11:40 am
Commented on: 250127

150 @ 35lb

9:08

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James Gentile
January 27th, 2025 at 11:21 am
Commented on: 250127

Rxd at the Y.


8:52.


30 then a bunch of 10’s, sometimes less. Tried to keep the breaks short, but grip and wrists were limiting me from hanging on for longer rounds.

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Dave Schroetter
January 27th, 2025 at 1:31 pm

Nice job! Definitely attacked the grip for sure!!🔥

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Coastie Nick
January 27th, 2025 at 9:01 pm

Great job, James

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Taban Behtash
January 27th, 2025 at 8:37 am
Commented on: 250127

F/41/161/58kg

10:56

16 kg

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Julian Festor
January 27th, 2025 at 8:26 am
Commented on: 250127

M/37/180/89

10:26

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DJ Tecu
January 27th, 2025 at 8:01 am
Commented on: 250127

12 kg, 10:06

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Gavrilo Nikolic
January 27th, 2025 at 5:47 am
Commented on: 250127

150 kettlebell swings 20 kg

5x 30 sets

13:17

killer workout!

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Steven Thunander
January 27th, 2025 at 5:09 am
Commented on: 250127

Globo wod: dumbbell sub dumbbell swings 50/70lb dumbbell (intermediate 35/50, scaled 15/25lb db)

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Andrii Lytvak
January 27th, 2025 at 1:30 am
Commented on: 250127

M 37/81/177

32kg Kettlebell

06:49

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Andrii Lytvak
January 27th, 2025 at 1:32 am

50-30-20-20-20-10

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Andrii Lytvak
January 27th, 2025 at 1:32 am

50-30-20-20-20-10

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Jonathan Elmore
January 27th, 2025 at 12:14 pm

Great Job!

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