top of page


(Specialty warm-up: 5 heavy kettlebell Good Morning, 5 burpee, 3 mountain climber)

Kettlebell swing:

1 x 20 @ 1/2 BW

2 x 10 @ (up to) Kettlebell "Short swing" 5RM

3 x 20 @ 65% of 5RM 4 x 10 @ (up to) 50%, as stacked-hand kettlebell swing Rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Today: Perform 2 pull-up and 3 inchworm each scaled to full ability, immediately following each set of swing, and rest as needed after the three movements are complete.

“Short swing” has always simply denoted a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Through 100% fault of mine, the terminology had become murky. The purpose of the short swing is to (with all other positional standards in place) allow for a shorter-range swing at aspirational weights; That strategy has beyond any doubt built the confidence and physicality that in turn, allows for powerful and incredible parallel-with-floor swings in all of our trainees and trainers at significant weights. The term "Short swing" will exclusively be used on days where the demand is organized, heavy, and progressive. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing". Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

Then, 5 rounds of: 1 Sled pull (20 yd. @ minimum BW)