All you need to know about the F3 30-Day Swing Challenge

If you’re reading this page — you’re ready to become a warrior.

Welcome to the 30-Day Swing Challenge. Now in its sixth year, this annual challenge delivers incredible fitness transformations from F3 Wellness Connections — voted the number one kettlebell workout coordinator in Washington, DC by the Washington Post and CBS DC. By completing 10,000 kettlebell swings in 30 days, you’ll embark on a unique fitness journey that will test the limits of your physical and mental endurance.

You’ll tackle impressive fitness milestones, shave inches off your waistline, and have the chance to win this year’s grand prize. This year, the first kettlebell warrior who breaks the 10,000-swing ceiling will receive F3’s Signature Wellness Package, which includes one private kettlebell session, a 60-minute massage, and a 60-minute European facial.

And the best part? Your participation is absolutely free.

What is the F3 30-Day Swing Challenge?

This one-of-a-kind fitness journey developed out of the lessons coach Dan John learned from his extensive training as an Olympic lifter, Highland Games athlete, and Weight Pentathlon champion. Known for his success in both the athletic and academic arenas, John combines his passion for strength training with a gift for writing and coaching, resulting in a lifestyle totally devoted to the pursuit of wellness.

Building on Dan John’s example, F3’s 30-Day Swing Challenge encompasses four weeks of intensive kettlebell training broken up into manageable chunks. The idea behind the challenge is simple: by committing to a mastery of form and a dedication of spirit, the kettlebell warrior who completes the challenge will spend the month adding to his or her own strength—both physical and mental. The result? A truly unique fitness experience that will help bring your personal wellness to the next level.

What do I have to do?

Complete 10,000 kettlebell swings in 30 days. That means 500 swings a day for 5 days a week, or 625 swings for 4 days a week. The Challenge can be adapted to any schedule and any level of fitness.  

How do I get started?

Become a 10K Warrior today by clicking on the button and entering your name and email — joining the community means you’ll be able to track your progress online, collaborate with other competitors in the F3 Facebook group, and stay on track and motivated with access to all our 30-Day Swing Challenge resources. 

Joining our challenge gives you access to:

  • Our kettlebell video tutorial and the Swing Challenge Success Manual — which includes curated meal plans, nutrition and lifestyle coaching, food and exercise tracking sheets, tailored workouts, and our guide to choosing the correct kettlebell — to help you get started and keep you on the path to victory.
  • Daily workouts and accountability emails delivered directly to your inbox, offering tips and motivation for a successful campaign.
  • F3’s tracking system, where you can update your progress and watch your number of swings make the climb to 10,000.
  • The private F3 30-Day Swing Challenge Facebook Group, where you’ll be able to cheer on and find support from the rest of the F3 Family as we take on this challenge together. We’ll be posting daily workouts, as well as live training sessions, Q&As, and nutrition guidelines over the course of the month.

Here at F3, we’re game to achieve new levels of strength and transformation. This June, join our team and the group of warriors who will make the climb to 10,000.

We’re ready.

Are you?