So if it takes 42-45 seconds to complete 30 unbroken, good-quality Russian Swings, how long do you think it will take you to get 50 unbroken? We're sure the first 10 unbroken in this workout isn't even on anyone's radar. But how do you think those last 50 box jumps will feel after about 100 swings? How about your pull-ups? A large part of kettlebell workouts is the grit involved. Can I push further into unbroken sets on my KB work before heading off to my next movement? And have I focused on my "hips and grips" in the swing to ensure success in the workout as a whole? Well if you can find the correct recruitment in these swings to compliment your power cleans, pull-ups and box jumps, you can turn in one fast time on this. But if you leave your hips out and over pull with your back on those swings, then your "hips and grips" will let you know as the clock ticks away on this one!
-AJ Kara, Power Monkey Kettlebell Coach
10 Russian Kettlebell Swings, 10 Power Cleans (135/95),
30 Russian Kettlebell Swings, 30 Pull-ups,
50 Russian Kettlebell Swings, 50 Box Jumps (24/20)