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

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