Kettlebell swings and the Turkish get up constitute the simplest program to build overall strength and conditioning. Based on the premise that a little every day goes a long way, and definitely a lot farther than doing a lot every once in a while. The challenge itself is simple:
- 5 rounds of kettlebell swings - goal weight is 24 kg for one arm swings for a total of 100 swings in under 5 minutes.
- rest for 1 minute
- 5 TGUs with each arm alternating in 10 minutes for a total of 10 TGUs.
In this case, we train for the goal using the goal itself, changing variables every now and then.
What you can expect:
- A stronger core and back
- Great glutes
- Bulletproof shoulders
- Extraordinary conditioning
- A vice like grip