"Long and Short" A Beginner, Intermediate, Advanced and Super Advanced workout!

This workout has both long and short swing rep sets...hence the name!  It's a great routine to do with a group or partners at different levels of conditioning and strength as the options to take work sets out come often if extra rest is needed.  The rep counts are relatively low, in the first version especially, with so many sets of only 10 reps using a much heavier bell will easily increase the intensity for some one more advanced.  While the one hand swing sets increase in rep count, the number of one hand swings ladder up in difficulty one rep at a time, and these longer and longer sets increase by only 15 seconds each progression.  Go as far as you feel you can safely maintain proper technique and form.

I've split the workout into three parts.  Beginning level is all EWR (equal work/rest) and takes 10 minutes to complete.  If you have more time repeat it!


10 2 hd sw x 1 (15/15)
10 transfer swings x 1 (15/15)
10 2 hd sw x 2 sets (15/15 x 2)
1 sw, 1 tr x 10 x 1 set (20 swings, 30/30)
10 2 hd sw x 3 set (15/15 x 3)
2 sw, 1 tr x 10 x 1 set (30 swings, 45/45 sec)
10 2 hd sw x 4 sets (15/15 x 4)
3 sw, 1 tr x 10 x 1 set (40 swings, 1 min/1 min)

10 minutes, 200 swings

Here the next progression I consider an Intermediate and Advanced level because the one hand work sets increase to 2 minutes long, while the rest periods are only 1 minute at the longest!  That's 80 reps non stop, a 2 to 1 work/rest ratio! Not to mention the total time of the workout is over 20 minutes (23.5 minutes), and if you add in the first part (10 min), it's over 30 minutes total.


 10 2 hd sw x 5 sets
4 sw, 1 tr x 10 x 1 set (50 reps 1.25 min/1 min)
10 2 hd sw x 6 sets
5 sw, 1 tr x 10 x 1 set (60 reps 1.5 min/1 min)
10 2 hd sw x 7 
6 sw, 1 tr x 10 x 1 set (70 reps, 1.75 min/1 min)
10 2 hd sw x 8 
7 sw, 1 tr x 10 x 1 set (80 reps, 2 min/1min)

23.5 min, 520 swings

Super Advanced!  If you only do this part, (and a good part it is!) the two longest sets of one hand swings are 90 and 100 reps, for sure an Advanced level, but "Super Advanced" if you have already trained the 33 minutes that have lead up to this point....



10 2 hd sw x 9 sets
8 sw, 1 tr, x 10 x 1 set (2.25 min/1 min)
10 2 hd sw x 10 sets
9 sw, 1 tr x 10 x 1 set (2.5 min/done!)

15.25 min, 380 swings

Super Total
49.75 min, 1100 swing reps!

You can find the entire, uninterrupted 50 minute workout here on Youtube;

http://www.youtube.com/watch?v=3l5Fu75dJyA

Oh, and because I had just finished the 20kg snatch test I was using the 20kg for two hand swings, and the 14kg for one hand swings.