How to Progressively Scale My "100" Swing Workouts

Here are some suggestions on how to scale the last "100" workout I posted a couple of days ago. I already worked out the timing, and made some adjustments to the end of the workout if you wanted to add more swings, or more training time.

1st rotation = 40 swings
15/15 x 4 = 2 min (all levels)


2nd rotation = 80 swings
30/30 x 4 = 4 min
(30/30 x 4 = 4 min, intermediate)
(30/15 x 4 = 3 min, advanced)


3rd rotation = 120 swings
45/45 x 4 = 6 min
(45/30 x 4 = 5 min, intermediate)
(45/15 x 4 = 4 min, advanced)


4th rotation = 160 swings
1.0/1.0 x 4 = 8 min.
(1.0/30 x 4 = 6 min, intermediate)
(1.0/15 x 4 = 5 min, advanced)

total workout up to this point
20 min = 400 swings
(17 min = 400 sw, intermediate)
(14 min = 400 sw, advanced)


video shows last 2 rotations

5th rotation
10 2 hd sw
20 tr
1/2 sw ld x 3 (30 reps)
5/5 x 4 (40 reps)
5 min = 100 sw
(4.25 = 100 sw, intermediate)
(3.5 = 100 sw, advanced)

6th rotation
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
5 min = 100 sw
(4.25 = 100 sw, intermediate)
(3.5 = 100 sw, advanced)


total workout
30 min = 600 swings
(25.5 min = 600 sw, intermediate)
(21 min = 600 sw, advanced)

If you are training at an intermediate level and you want to make this workout closer to 30 minutes then I suggest you push yourself slightly and repeat the last rotation at the advanced level intervals of only 15 sec.. This will add 100 more swings and another 3.5 minutes to your workout for a total of 29.0 minutes and 700 swings.

If you are training at an advanced level I challenge you to repeat the last two rotations without any rest between the four combinations, taking 1 minute rest between the two sets. That means you end the workout with two 100 rep sets, adding 6 minutes and 200 more swings for a total of 800 swings in 27 minutes.