This is a workout that came to me a week or so ago and I decided to experiment with it. It’s also a part of one of the workouts featured in my upcoming kettlebell book. Here it is, quick hitting, but hard, hard, hardcore.
Grab your kettlebell of choice and begin with one minute of swings. Swing exactly 40 reps or at least 40 reps in one minute and at the end of that minute clean the bell and immediately begin to push press it. Do not put the bell down for the entire workout. You push press for one minute and then repeat that cycle non-stop five times. So 10 minutes straight of 40 rep swings and as many push presses as you can get in the alternating minute.
I did two rounds of this with 40 reps swings an average of 25 reps of push presses on the push press minute. It is brutal and a killer, but what did it do? It allows your body to keep working, to keep moving at an explosive endurance, building explosive strength, works your entire body with the pulling pushing motion of the swing and the pressing motion, explosive movement of the push press. It spreads the stress back and forth across the body as well as the blood flow creating a greater cardiovascular component, as well as a better breathing component and blood flow component and still getting solid fatigue in the posterior chain, shoulder and arms as well as the quads and calves from the push press movement. However you don’t drive any of them so that they would require massive recovery and you can really jack this workout up and keep going.
I tested it also on some of my MMA guys. They both loved and hated it from the standpoint that it is both horribly hard to do and at the same time incredibly productive. Another in the series of these workouts that you’ll be seeing soon.
Try it, let me know how you do, let us know how you progress with this – it really IS bad to the bone!
God bless,
Bud Jeffries
P.S. Tonight is another of our Super Human Training Teleseminar Series. There’s still time to get in live and for free.
8 Comments
Dog gone it Bud now I am going to have to come up with another workout to keep up with the kids,rofl. I have been using this workout for about 6mo while in iraq. My soldiers were wondering how the crazy old man was passing them in the 2 miler and never once was seen doing any road work now the cat is out of the bag. But if you want to put an evil twist on it hmm where did that come from?
Try inserting jeffs flip and catch drill instead of the normal push press toss it back into the swing ang go for it. Great seeing you back out there god bless …JIM.
Jim,
Evidently great minds think alike and it is an awesome workout. We’ll definitely have to throw Jeff’s flip in there and work on that. Although for us coordinately challenged this may end up us America’s funniest home video.
Thank you for writing as well as the nice comment about it being good to see me. I’m not surprised that the old man is out there kicking their butt when you train like you do.
More that anything I want to say Thank you for all of your guys and what you do for all of us.
email me your APO if you can so I can send you some stuff.
Thanks,
Bud
this is certainly one I am going to try. Just got out of bed (nightshift) and I slept bad, so I needed a small conditioning routine to wake up. I did the following (next week it will be 40 swings and the week after 50 swings), tomorrow it is double kb work and some TGU’s. (hope you do not mind I just wrote I just did), really look forward to your KB book, any news about when???
- 30 swings and remaining of the 2 minutes burpees
- 1 minute hindu squats
- 30 swings and remaining of the 2 minutes burpees
- 1 minute hindu pushups on ppu handle
- 30 swings and remaining of the 2 minutes burpees
- 1 minute hindu squats
- 30 swings and remaining of the 2 minutes burpees
- 1 minute hindu pushups on ppu handle
- 30 swings and remaining of the 2 minutes burpees
- 1 minute hindu squats
- 30 swings and remaining of the 2 minutes burpees
- 1 minute hindu pushups on ppu handle
Thanks for reading,
Gunther
Gunther,
Thanks man I think you’ll definitely enjoy this workout it’s pretty rowdy. Thanks for posting yours. I know how that nightshift thing is I spent a lot of time on them. Thanks for the interest in the book. We don’t have a firm date I’m projecting about a month depending on some distribution issues and we’re probably going to try something special with releasing it.
Thanks,
Bud
Hi Bud,
.
This sounds almost ‘too tuff’ not to attempt
You mentioned a few weeks back that you were working on a book on high rep kettlebell and dumbells lifts that would still focus on muscle building (rather than kettlebell sport). Will the approach be like the one below? When’s the book coming out?
thankyou and God Bless You.
-Cesar
Cesar,
Thanks. This will be included in the book and is similar to a couple of the really high reps workouts that we do. However the book is sort of a half and half focus. The first half will be an emphasis on the really incredibly high rep kettlebell stuff done from a more muscular standpoint. And the second half will be about combining the kettlebell with other tools so right now we have about 60 workouts combining the kettlebell with 30 other training tools, i.e., kettlebell and sledgehammer workout, kettlebell and stonelifting, kettelbells and partials, literally just about everything you can do in the hardcore workout world mixing it with the kettlebell.
Thanks again,
Bud
Please clarify something:
Is the Prison Swing Challenge: 1 arm swing/push press then switch arms – alternating arms for the 10:00 workout, stay with 1 arm for 5 cycles and then switch arms or is this intended to be done with 2 KBs working doubles for the 10:00?
Thanks!
Peace & Power
Rick
Rick,
Thanks for the question – sorry if it wasn’t completely clear. This is meant to be a 1 kettlebell, 1-handed workout. The way I do it is 40 swings switching hands every 10 reps and then immediately clean the bell and begin pressing. There I usually also do 10 rep sets and switch hands, but you could use whatever rep pattern you can get/will use or what works for you. The idea is to simply swing as many reps as possible in one minute then go immediately to presses for one minute switching back and forth never putting the bell down for 10 minutes.
The options you mentioned though – staying all with one arm or using two kettlebells would be very brutal and cool ways to do it.
Thanks,
Bud