If you’re training with Kettlebells you should know how to swing efficiently, and what better way to prove you can swing efficiently? Do five hundred swings with a medium to heavy kettlebell all in one session, but that’s not all, add 200 push-ups, 100 front squats, and 20 overhead squats.
This workout will definitely test your mental toughness, if you don’t have it, you’ll give up a quarter of the way in when you see you’re already past the 30-minute mark but still got 3/4th to go. If you’re mentally tough you will continue till the end and finish, whether you do 15, 10 or 5 swings at a time!
This workout also requires you to know your strengths and weaknesses, because you’ll want to plan it so that you just do enough reps of one exercise and stop before fatiguing completely.
500 double arm kettlebell swings
200 ‘any’ push-ups
100 double kettlebell front squats
20 double kettlebell overhead squat
The workout is for time, how fast (or slow) can you complete it with great technique and especially without getting injured! Pace yourself, break it up properly, and whatever you do – DON’T LISTEN TO THAT VOICE THAT WANTS TO GIVE UP! You can do any push-up you like, in other words, maybe your chest is fatiguing and your triceps are still fresh!?
This is not an easy workout, you should already have a sound understanding of the swing before attempting this many repetitions in one session. Add 40 front squats if you can’t do overhead squats.
Doing FIVE HUNDRED swings with a moderate to heavy kettlebell in one session is not easy, but with the right technique it can be achieved, it can even be easier than the other exercises in the workout once you know the finer details of the swing and become proficient at it.