Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login Podcast

Three Ways to Listen:
Stitcher: Listen to Stitcher

A Celebration of (Kettlebell) Swings

The Friday before Labor Day Weekend always seems to have everyone in a festive mood - that plus the amazingly good weather we had today - there was even a breeze!   We took a variety of kettlebells to the little grassy field: multiples of 24kg, 20kg, 16kg, 12kg.   One participant mis-heard me and treated himself to an extra "farmers" walk by going to the courtyard and not the field - we had fun hollaring and wondering where he was hiding -  he's stronger for it too. 


SO!  After doing your joint mobility warm up, we started in with the first timed circuit - choose a moderate kettlebell for this:

  • 30 seconds "Around the World" aka "Slingshot" clockwise
  • 30 seconds "Around the World" aka "Slingshot" counterclockwise
  • 30 seconds kettlebell halo clockwise
  • 30 seconds kettlebell halo counterclockwise
  • Rest as necessary

Repeat 3 times total

Now its time for 2 hand kettlebell swings - choose a heavy or heavy-ish kettlebell and go to town with your best form: 30 seconds on, 30 seconds rest - 5 rounds.

Rest as necessary then its "intermission time"

Choose a moderate kettlebell again for this circuit:

  • 30 seconds 1 leg deadlift with kettlebell on the right side
  • 30 seconds 1 leg deadlift with kettlebell on the left side
  • 30 seconds Suitcase deadlift with kettlebell on the right
  • 30 seconds Suitcase deadlift with kettlebell on the left site
  • rest

Repeat this circuit 3 times total.


20 seconds on, 10 seconds rest - 4 minutes total:

One hand swings, choose a moderate to light kettlebell and alternate hands on each work set (example: 20 one hand kettlebell swings right hand, 10 seconds rest, 20 one hand swings left hand, 10 seconds rest, repeat.)

Then - for as much time and as much energy as you have left (within reason) pair up with a partner for I-go-you-go short descending ladders of heavy goblet squats, when one person is squatting the other is resting:

Person 1: 3 kettlebell goblet squats, Person 2: 3 kettlebell goblet squats

Person 1: 2 kettlebell goblet squats, Person 2: 2 kettlebell goblet squats

Person 1: 1 kettlebell goblet squat, Person 2: 1 kettlebell goblet squat

Finish up with joint mobility (and in our cases, farmers walk back to store the kettlebells) and have a great weekend!


P.S. Those of you who chose to slack off and not show up today really missed out as this workout was specifically designed to work with newcomers as well as more advanced participants.  

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)


Kettlebell Goddess Workout DVD

eBooks from Dragon Door

Get started today, RIGHT NOW:

Girya Girl Shirts!

Official shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...


Dragon Door Hand Picked Resources for Optimal Living

100+ Workouts!

Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

Need MORE?

NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

Newsletter & 2 Free eBooks!




We respect your email privacy


What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof

(Audible Listening)
33 Strategies of War Robert Greene

Good Things

Ready for the Neuro-Grip Push-Up Challenge?!?

Dragon Door Neuro-Grips

These take push ups to a whole new level -- intense mental focus required! As referenced in Jon Bruney's book, Neuro-Mass!!

  • 2 Neuro-Grips per box
  • Solid, Anodized Aeronautics-Grade Aluminum

Get your set of Neuro-Grips TODAY!

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.