Calling all kettlebell warriors!

For the seventh year running, we’re back for another action-packed 30-day extravaganza: the annual 10,000 Swing Challenge!

Every year, I love breaking my own fitness plateaus. And one of the best ways I’ve found to do this for myself and my clients is the 10,000 Swing Challenge.

This unique F3 event challenges our kettlebell warrior community to execute 10,000 swings in just one month. As daunting as it may sound, there are tried and tested F3 strategies to make the dream of completing the Challenge a reality.

1. Break it into multiple workouts.

“10,000 swings in 30 days” sounds terrifying and impossible until you start breaking it down into manageable chunks. My typical challenge for my clients is to hit 500 swings in each workout. When you break down the math that way, that’s a total of 20 workouts. Seem more manageable now?

2. Set a goal of 5 workouts per week with 2 days of rest.

Let’s break down that math further. A total of 20 workouts in 30 days doesn’t mean swinging until your arms fall off for three weeks straight. Instead, set a manageable workout goal of 5 kettlebell workouts per week with 2 rest days. On your rest days, don’t spend the whole day lounging on the couch — to keep your muscles from locking up while you rest, try lower-impact exercise like yoga, walking, or swimming.

3. Add variety.

If you’re bored, you’re not going to finish the Challenge. 10,000 simple swings is a great way to get a workout, but you might be driving yourself crazy doing the same workout so many times in a row. To keep yourself motivated, focused, and entertained, switch it up as you go — I’ve added a few of my favorite workouts at the end of this post (spoiler alert!), but remember that there are multiple types of swing you can try. For example, I love 1HD swings, 2HD swings, and alternating swings. Most of all, enjoy the benefits of your hard work!

4. Focus on form, not weight.

Above all, a Challenge like this is a marathon, not a sprint. You shouldn’t attempt the 10,000 Swing Challenge unless you’ve already got the basics of kettlebell form down pat. As you go through the 4 weeks of the Challenge, focus on your posture and form — the kettlebell swing should be a challenge, but it should still feel good. If you’re struggling to get in your 500 reps at a higher weight, drop your weight in order to focus on function. Your shoulders, lower back, and chiropractor will all thank you.

Suggested Workouts for the 10,000 Swing Challenge

As an added bonus, I’ve included some of my favorite personal workouts below. These are each an excellent way to get in your 500 reps — and yes, they’re the routines I follow myself during my own daily workouts!

Timed Intervals: VWT

• 15 seconds work, 15 seconds rest

• During the “work” phase, execute 10 reps. Then rest for 15 seconds.

• Repeat for 50 rounds until you’ve hit 500 swings.

VO2 Max

• 30 seconds work, 30 seconds rest

• During the “work” phase, hit 20 reps instead of 10. Then up your rest to 30 seconds. (I like doing this version with a heavier weight than the VWT, but I still focus on form over function.)

• Repeat for 25 reps until you’ve hit 500 swings.

Swings Ladders

• Start with a warm-up: 4 rounds of 25 swings with a short rest in between each round.

• Then, start your ladders in a 1-20-1 pattern: Your first round is 1 swing, followed by 1 second’s rest. Your second round is 2 swings, followed by 2 seconds of rest. Keep going in this pattern all the way up to 20, then back “down the ladder” until you get to 1.

• By the end of your ladder, you’ll have completed an extra 400 reps, bringing your workout swings to 500!

For help with the basics, tips for moving to a more advanced strategy, or just to say hello, get in touch with the F3 team. We’ll be happy to help you navigate a 30-day challenge of your own, no matter your experience level!

Wishing you much health,

Glenn & the F3 Team