I am following the StrongFirst SFG Kettlebell Certification Prep Guide in my workout programming. Loosely. Today was swing day. By the way, I stayed on plan and completed five workouts last week. I will not have access to kettlebells all of this week, but should be able to figure something out to sweat at least 5 times this week.

Warmup:

Face-the-wall squats – 20 reps
Windmill stretch – 20 reps

Workout:

Two-handed deadlifts
32 kg kettlebell – 4 x 5 = 20 reps, 1400 pounds

Workout: 10 circuits = 7000 pounds

Two-handed swings
16 kg kettlebell – 1 x 10 = 10 reps, 350 pounds

One-handed swings
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds

Farmer carry
20 kg kettlebells – 1 x 100 paces, 88 pounds

Weight: 8488 pounds

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Incline push-ups – 1 x 25 = 25 reps

The two-handed deadlifts were more of a warmup than a workout, but they started to feel meaningful after a few reps. The swings were completed with my Gym Boss beeping every minute. I completed 10 two-handed swings and then 5 + 5 one-handed swings every minute for 10 minutes. After completing 200 swings, I completed single chinups/pullups as quickly as possible before doing the farmer carry and incline pushups to finish. The overall workout required about 25 minutes.