Thursday, November 1, 2007

600 swings and Clubbells

Wednesdays I try and throw in a quick workout before spending the whole day at work, here's what I did;

600 swings w/12kg

20 2 hand swings, 10L/10R, on hand swings, repeat x 5 (200 reps per set, 5 min sets, 1 min rest) x 3 sets = 18 min.

Clubbells Rockets w/2 10lb's, 30 reps (back and forth) 1 min on 1 min rest x 4 sets = 8 min.
CB swings w/2 10lb's, 24 reps, 1 min on 30 sec. rest, x 4 sets = 6 min.

Total workout 32 min.

I'm diggin' the rockets, my glutes and biceps felt the most work, but the swings just aren't intense enough for me w/10's. I can always increase the weight or increase the length of the set, but I'm not that interested!

I'll learn more CB movements, I've got KB swings, so I'll use the CB's for exercises I can't do with KB's. But I think the CB Rockets will replace KB squats for leg and glute work.


Bill Fox said...

I did 600 swings today too, therefore this was a brilliant idea on your part.

Tracy Reifkind said...


I wish I could take credit...but I got the idea from Claudia...she left a comment on a recent post telling me about one of her workouts. And considering she's new to KB's it's quite a workout!

Not only did I "steal" the idea, but I used her combination also!

Bill Fox said...

I did:

600 one arm swings

16kg - 2x100 switching on 25s
24kg - 5x40 switching on 10s
32kg - 10x20 switching on 5s


You could probably do it with 12, 16, 20

Mark Reifkind said...

that would seriously kick my ass bill.especially going that fast.crazy.

Tracy Reifkind said...


I'll do it on a heavy day, with 16, 20 & 24!

100 swings = 2.5 min
40 " 1 = 1 min.
20 " = 30 sec.

I should be able to do it in roughly 22 min. INTENSE!!!!

Claudia said...

200 rep sets with a one minute rest?? Good lord!!!! That's just crazy (in a good way) :).

I saw on your other workout that you did over 30mins of swings with the lighter bell (8kg). I was wondering what type of a workout you were going for. I have an 8kg and am looking for great fat-burning workouts. Would that be a good workout for that purpose?



Tracy Reifkind said...


I've been swinging long sets for over 2 years now, so the 12kg is really light for me...swinging even 5 min sets are no problem.

But in addition to my own workouts (3-4 per week), when I teach, I often swing with my students using an 8kg, because I've already done my own workout.

Using an 8kg allows me to demonstrate and then repeat the set along with them to "mirror" the combination. So I demo, and then go straight into mirroring, and then demo, repeat, etc.

For you, I would recommend using the 8kg to work up to longer sets, for sure (I love working with lighter weights). Alternate the 8 & 12 and long/short sets. Lots of possibilities!