My super cool friends from The EDGE Team Performance Center and Kettlebell Club in Dayton, Ohio in have started a Facebook event called The Edge Sissy Test Invitational it’s a fun conditioning workout test that you can do infrequently to check on your progress. No idea why it’s called “sissy” because it’s anything but!
Here’s the scoop – I did it backwards – accidentally on purpose* (choose a moderate sized kettlebell** – or one that you train with regularly) and:
Start your timer – I just used the stopwatch function on my handy-dandy Gymboss Timer.
- Perform 25 2-handed strict hardstyle swings
- Perform 1 Burpee
- Perform 24 2-handed strict hardstyle swings
- Perform 2 Burpees
- …………… all the way down to
- Perform 1 2-handed strict hardstyle swing
- Perform 25 Burpees
With the heavy kettlebell, and a fun friend making me laugh from time to time, I managed this in 1hr, 4:08mins Do your best but stay sane, take breaks when you need to, remembering to stay upright and moving. Drink tons of water too, no matter where you are.
*Wanted to make sure that the form of the swings would not suffer – so I started with the higher repetitions being the swings, then working down.
**I was in a weird mood and wanted to further bond with my 24KG bell so I chose that, the burpees portion felt like a “break” which is probably not what they were going for with this. General guideline – beginner ladies, use your 8KG kettlebell, more advanced ladies go with 12KG or 16KG or be a nut job like me and go heavy! Guys consider a 16KG or heavier if you feel like it. No matter WHAT kettlebell you choose, keep your swings strict, hardstyle, and intentional for a fantastic workout challenge.