My Workout
| Exercise | Weight | Sets | Reps | Time |
|---|---|---|---|---|
| KB Power Clean & Squat One Arm | 36 KG | 1 | 1 rep each side | 1 Minutes |
| KB 2 Handed Swing | 36 KG | 10 Set | 10 Reps | 10 mInutes |
| KB Power Clean & Squat One Arm | 36 KG | 1 Set | 1 rep each side | 1 Minute |
| KB Turkish Get-Up | 28 KG | Alternate Arms | 10 Reps 5 each side | 10 minutes |
| KB Power Clean & Squat One Arm | 36 KG | 1 Set | 1 rep each side | 1 Minute |
| SledgeHammer 360 | 7.25 KG | 4 | 3-5 Reps | |
| Each Side | 5 Minutes | |||
| KB Complex Tabata: Row-Clean-Squat-Press - 1 Arm Each Side Alternate | 32 KG | 8 | 20 Seconds On | |
| 10 Seconds Off | 4 Minutes | |||
Building up Volume before doing 1 Arm Swings with 36 KG.
Format Based on Kettlebell Hardstyle - Pavel Tsatsouline’s Simple and Sinister Variation
The Simple Goal
| Gender | Swing Weight | Turkish Get-Up Weight |
|---|---|---|
| Women | 16 KG | 24 KG |
| Men | 32 KG | 32 KG |
The Sinister Goal
| Gender | Swing Weight | Turkish Get-Up Weight |
|---|---|---|
| Women | 32 KG | 24 KG |
| Men | 48 KG | 48 KG |
The Workout
| Time | Task |
|---|---|
| 5 Minutes | 10 one-hand swings to chest-level every 30 seconds, switching hands each set |
| 1 Minute | Rest |
| 10 Minutes | 1 Get-Up every minute on the minute, switching hands each minute |