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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Comments on 250127
148 Comments
M/42/215/67in
time: 8:00 (32kg)
Set breakdown
M/40
10:45 RX
07:59min
Intermediate
120 @ 8:56
150 @ 11:31
8:58 RX
M/42/5’9”/195#
10:30 for 120 reps - I only have a 35# KB, so I did alternating single-arm swings with a release and catch from one hand to the other in the air above my head level.
M/58/213#
9:20 Rx
intermediate
7’34”
10:25 50lb KB
Intermediate (+,?)
150 reps @ 53lbs KBS.
Did 5 swings every 30 seconds, then final 15 unbroken.
14:15
Rxd
Emom 18
Rx w/70lb db
14:52
Really disappointed so will have to revisit
9:45, ladies Rx
Under 10 minutes, breaks galore.
53#, 5:18 - sets of 100, 25, 25
58 yo M 13:56 35# kb
Intermediate: 05:33
7:24 RX
M/52/86
20kg
9:31
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
55M/70”/165
12:07 53#
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.
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
40#8:44
RX,
9:12
40M RX 9:59 all grip.
36/20/18/12/12/13/15/15/9
Intermediate scale: 4:54
M/36/187
11:20 50lb KB
55 yo M/ 5'9"/ 156 lbs
13:56 as Rx'ed
1-75 @ 53-lbs dumbbell
76-150 @ 35-lbs kettlebell
9:48
M/36/220
10:12 Rx (70# 12 sets to complete the work)
16 kg
150
9:18
35lbs. Because thats all I have at home!!🙌🏽😳
12:02rx.
08:57
For time:
150 kettlebell swings
♂ 45 lb
70 pound dumbbell (They didn’t have a 70lb kettlebell)
6 sets of 25 in 7:36
For time:
150 kettlebell swings
20kg
6:23
Beginner option:
For time:
60 KB Swings
45 with 35 lb and 15 with 43 lb
5:29
5:29
1st day back at it. Did a mix of Russian and American with a 35lb kettlebell. 6:58. Glad to be back.
Great work; welcome back!
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
Just did some mobility work. Lower back is not in a good place right now.
Some great times today! Well done everyone!
Oh no. Sorry to read that; hope the mobility work & rest gets you back to swinging form quickly!
Rx 8:19
*Sets:
22-16-14-13-12-13-13-12-12-12-11 reps
M/51/5'11/215#
Intermediate
8:39
M 54/205/6’
150 reps @#53 kettlebell.
6:27.
Great time; well done!
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
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*
Rxd
8.40
Nice!
10:02 53 lbs
forearm pump !
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
9:47 rx
very grippy
M/48/225#/6’4”
Intermediate
5:15
finished to 150rnds in 7:00
42/m
For time:
150 kettlebell swings
♂ 70 lb
time: 6:32
Plate swings
#45
80 reps in 10 min
55m
50lbs
11:24
10’06 for me 😬
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.
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…,.,,..
Grippy for sure! Nice job!
150 reps @ 20kg KB - 8.05
Intermediate
7:56
71# by 150. 50/15/15/10 til end
Awesome job
M/35/205#/73”
Rx 8:00
30-30-30-35-25
Fantastic!
40# kb, 5 sets of 30. 10:57. No hiding in this one, for sure!
53lbs KB 5:50
Rx 8:51
Great job!
7:47
M/44/5'7"/207
Rx 9:05
Rx
6:14
Damn!
Awesome!
- bench Press 4x9@70kg
then, Wod RX, time 10'01''..
M43/77/178
Time : 5'49"150reps @ 53lbs (24kg, i don't have 70lbs (32kg))
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.
M50/77/179
rxd 15kg
6:20
Rx Intermediate
10:53
M/39/200ish, 150 Reps AKBS 53#. 8:44
30/30/20/20/15/15/10/10.
If you want to see a middle-age average dude complete the workout and join a supportive Facebook Group of folks following Mainsite Click Here!
9:52
M/42
150 Reps w/50lb KB
8:32
51M | 6’1” | 215
Intermediate
6:08
Rx 10:41
Great job, man
M/50/6'2"/190#
150 RKBS with 70# KB and nasal breathing only
6:48
Awesome
m/17/185lbs
60lbs
18:22 mins
Rx 5:32 min
For time:
60 kettlebell swings
M: 44 lb
3:48
Heaviest KB is 35# so I did 250 reps- not sure that balances out. Felt like enough.
5:57
That’s a lot! And great time
#53 kb. 150 reps. 9:37 time
glad i didnt go for the #70kb
Intermediate Option
4x30 reps, 1min ON, 1 min OFF
7:01
Beginner option:
For time:
60 kettlebell swings
44-lbs
Great Coaching cues!3:47
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...
M- 53/ 5'7 / 225
Intermediate scale 50# kb/150 reps
9:43
Nice work!
35#
150 reps
8:28
Great job!!!
Intermediate
8:49
Well done!!!
Nice work!!!
11:30
Nice job!!!
good job
Well done!!!
34#
24F
Wow! Fast!!!👍🏼
19:40
28kg
9:08
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.
Nice job! Definitely attacked the grip for sure!!🔥
Great job, James
10:56
16 kg
M/37/180/89
10:26
12 kg, 10:06
150 kettlebell swings 20 kg
5x 30 sets
13:17
killer workout!
Globo wod: dumbbell sub dumbbell swings 50/70lb dumbbell (intermediate 35/50, scaled 15/25lb db)
M 37/81/177
32kg Kettlebell
06:49
50-30-20-20-20-10
50-30-20-20-20-10
Great Job!