Sunday, April 10, 2011

300 Swing combination workout....done two ways

One of the trends in fine dining these days is when a Chef prepares the ingredient of a dish and shows it done in "two", or "three" different ways.....I'm so over it. But I thought I'd make a little fun with the title of these workouts in the same way.

I did the first workout on Thursday with the 14kg, and repeated it on Saturday, but with 3 different KB weights. I had to make Saturdays version a bit shorter to fit into the first 1/2 of my Advanced class, but it wasn't any easier!

Thursday w/14kg

40-50-60-70-80 = 300

40 reps = 1.0 min (2 hd swings)

50 reps = 1.25 min (transfers)

60 reps = 1.5 min (1 sw, 1 tr x 30)

70 reps = 1.75 min (5/5 x 7)

80 = 2.0 min (10/10 x 4)

These five sets equal one rotation. I completed these rotations 4 times, starting with 1 minute rest periods, then shortening the rest period in each rotation by 15 seconds (1 min., 45 sec, 30 sec, 15 sec.). This video shows the last rotation with only 15 seconds rest periods

#1 rotation = 12.5 min
#2 rotation = 11.25 min
#3 rotation = 10 min.
#4 rotation = 8.5 min (not including the last .25 min rest period)

42.25 min. 1200 swings

Saturday I cut right to the chase starting out with the 16kg with 1 minutes rest periods in the first rotation. The second rotation w/14kg and 30 second rest periods. The last rotation w/12kg was no rest...nonstop for 7.5 minutes!


Warmup w/12kg (equal work/rest)

10 2 hd swings x 2 sets
10 tr x 2 sets
1 sw, 1 tr x 20 reps (10 sw/tr)
5/5 x 2 (20 reps)
10/10 x 1 (20 reps)

5 min. 100 swings

16kg, 14kg, 12kg

40-50-60-70-80 = 300

40 reps = 1.0 min (2 hd swings)
50 reps = 1.25 min (transfers)
60 reps = 1.5 min (1 sw, 1 tr x 30)
70 reps = 1.75 min (5/5 x 7)
80 = 2.0 min (10/10 x 4)

#1 rotation 12.5 min
#2 rotation 10 min.
#3 rotation 7.5 minutes

Total workout 35 min. 1000 swings


Diana said...

I could see doing this with snatches too....I know the swing is the "universe", but I'll take doing gazillions of snatches over swings any day.........

Tracy Reifkind said...

Snatches are easier, that's why.

Nadine said...

Love it!! =)
I'll be doing these wed. and saturday. Looks like fun!

Alison said...

Thanks for the video and outline of the workout Tracy. It really helped jog my memory of exactly what you did at the workshop.

Tracy Reifkind said...


I hope you liked it. I've been usig a variation with almost all of my classes for over 1 week now.

I came up with another seriously killer snatch workout, but I'm waiting to post's too good though!

So many of my workouts I want to turn into DVD's, but I'm waiting for the two DVD's I taped in Nov. to be ready and see how sales go before I invest more time and $$ The first one is actually being reproduced and pkg'ed right now and the other is following anyday now.

Tracy Reifkind said...


Alan did a great job laying the ground work for you to be able to participate so soon after learning the swing! I know you are going to take this ball (I mean bell) and run with it!

Alex said...

Hello, if i understand that right one rotation is like that:

1.0 min works - 1.0 min rest
1.25 min work - 1.0 min rest
1.5 min work - 1.0 min rest
1.75 min work- 1.0 min rest
2.0 min work - 1.0 min rest

it would be cool if you could explain, how you track the time for your workout.
i have a gymboss, i think i can make workouts like

1.0 min works - 1.0 min rest
or also
1.25 min work - 1.0 min rest

but you have 5 sets with different times, how do you manage that?

last but not least, i like your blog, and have a great respect for your workouts.

thank you alex

Tedee said...

Great workout Tracy. Thanks for posting. I just finished doing it and I feel challenged and invigorated!

I've been doing your "Give and Take" Kettlebell Swing Workout, and "The Roundabout 2.O" for the past couple of months. They are FANTASTIC! I really hope you will do more / do a video of one of your snatch workouts!!!