Uploaded January 2022 | Updated September 2026, 5 hours ago
Simple & Sinister: Revised & Updated Edition—Paperback, Kindle Edition or Audio Book - get it here: strongfirst.com/shop/books/simple-sinister-book
Pavel created a challenge in his Kettlebell Simple & Sinister book. This program involves 100 one-hand swings and 10 get-ups. The 10×10 swings must be completed in 5 minutes by performing 10 swings every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed in 10 minutes.
The SIMPLE Goal
Get-up Weight Swing Weight
Women 16kg 24kg
Men 32kg 32kg
The SIMPLE Goal was performed by Luis Del Toro, Oakland's Most Powerful, StrongFirst Accredited Gym.
#strongfirst #kettlebell #simpleandsinister
Simple & Sinister: Revised & Updated Edition—Paperback, Kindle Edition or Audio Book - get it here: strongfirst.com/shop/books/simple-sinister-book
Pavel created a challenge in his Kettlebell Simple & Sinister book. This program involves 100 one-hand swings and 10 get-ups. The 10×10 swings must be completed in 5 minutes by performing 10 swings every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed in 10 minutes.
The SIMPLE Goal
Get-up Weight Swing Weight
Women 16kg 24kg
Men 32kg 32kg
The SIMPLE Goal was performed by Luis Del Toro, Oakland's Most Powerful, StrongFirst Accredited Gym.
#strongfirst #kettlebell #simpleandsinister
