Weyburn Wrestling Club Inc.

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10,000 REP CHALLENGE



"A month of swings is a great way to go from offseason to early preseason for any athlete." - Dan John

The kettlebell swing is a total-body exercise that will build strength, improve mobility and challenge your conditioning if done properly. Dan John has created a fun challenge that will get you to do 10,000 kettlebell swings in 4-5 weeks. Give this program a try for the month of November to help get your conditioning up to start the season!


Here's the details:

  • Do workouts 2 days on, 1 day off. Your goal is to complete 20 workouts in 4-5 weeks, for a total of 10,000 reps.

  • Record how much time it takes you to complete the entire workout each day. Try to beat your records by :10-:20 seconds each day.

  • Check out this link for Dan John's complete guide for this challenge, including how to pick the right kettlebell and how to use a heart rate monitor to measure how hard you are working.

  • Beginners should start with LEVEL 1 and work their way up to LEVEL 2 & 3 challenges.


WATCH THIS VIDEO TO LEARN HOW TO DO KETTLEBELL SWINGS CORRECTLY



LEVEL 1 PROGRAM - 4-5 WEEKS

Day 1:

Complete 5 rounds.

Set 1: x10 KB Swings, Rest :15 seconds

Set 2: x15 KB Swings, Rest :30 seconds

Set 3: x25 KB Swings, Rest :45 seconds

Set 4: x50 KB Swings, Rest :60 seconds


Day 2:

Complete 5 rounds.

Set 1: x10 KB Swings, Rest :15 seconds

Set 2: x15 KB Swings, Rest :30 seconds

Set 3: x25 KB Swings, Rest :45 seconds

Set 4: x50 KB Swings, Rest :60 seconds


Day 3:

Rest


LEVEL 2 PROGRAM - 4-5 WEEKS

Level 2 adds x5 push ups to each round. Don't look down your nose at x5 push ups - by the time you finish five rounds, you will have done 100 push ups. When you finish this challenge you will have completed 10,000 KB Swings and 2,000 Push Ups!


Day 1:

Complete 5 rounds.

Set 1: x10 KB Swings, x5 Push Ups. Rest :15 seconds

Set 2: x15 KB Swings, x5 Push Ups, Rest :30 seconds

Set 3: x25 KB Swings x5 Push Ups,, Rest :45 seconds

Set 4: x50 KB Swings, x5 Push Ups, Rest :60 seconds


Day 2:

Complete 5 rounds.

Set 1: x10 KB Swings, x5 Push Ups. Rest :15 seconds

Set 2: x15 KB Swings, x5 Push Ups, Rest :30 seconds

Set 3: x25 KB Swings x5 Push Ups,, Rest :45 seconds

Set 4: x50 KB Swings, x5 Push Ups, Rest :60 seconds


Day 3:

Rest


LEVEL 3 PROGRAM - 4-5 WEEKS

Level 3 is going to increase the intensity by adding goblet squats and shoulder presses. Technique videos have been linked for each exercise. Give it a try!


Day 1:

Complete 5 rounds.

Set 1: x10 KB Swings, x5 Goblet Squats. Rest :15 seconds

Set 2: x15 KB Swings, x4 Goblet Squats, Rest :30 seconds

Set 3: x25 KB Swings x3 Goblet Squats,, Rest :45 seconds

Set 4: x50 KB Swings, x2 Goblet Squats, Rest :60 seconds


Day 2:

Complete 5 rounds.

Set 1: x10 KB Swings, x5 Shoulder Press Rest :15 seconds

Set 2: x15 KB Swings, x4 Shoulder Press, Rest :30 seconds

Set 3: x25 KB Swings x3 Shoulder Press,, Rest :45 seconds

Set 4: x50 KB Swings, x2 Shoulder Press, Rest :60 seconds


Day 3:

Rest


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