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Taken directly from Pavel Tsatsouline's book "Simple & Sinister": (This Workout consists out of) only two moving parts, the swing and the get-up. No other exercises offer as many all-around benefits in such a tight package. “To build a superman, slow movements and quick lifts are required,” taught Bob Hoffman of York Barbell.

This version is slightly altered. The EMOM as well as the double handed approach isn't done by the book but is rather our own spin.

The get-up is the ultimate slow lift; the swing is the ultimate quick lift. The Yin and the Yang, both bases covered.

DISCLAIMER: Please talk to your doctor or physiotherapist before engaging in high intensity kettlebell training. Make sure you warm up properly before training.

DURATION
ca. 18 Min

EXERCISES
1- 100 x Kettlebell Hardstyle Swing
2- 10 x Kettlebell Turkish Get Up (5 L/ 5 R)

PROTOCOL
100 Reps Hardstyle Swing in EMOM* Fashion
60 seconds rest
10 Turkish Get Ups; split into 5 per side (no time limit)

WEIGHTS
Beginners: 12 kg (F) - 16 kg (M)
Intermediate: 16 kg (F) - 24 kg (M)

#kettlebells #kettlebellworkout

___ Time Stamp
00:00 100 x Hardstyle Swing
09:43 60 Second Rest
10:33 10 Turkish Get Up (5 L/ 5 R)
19:35 90 Days Of Kettlebells

___ Links
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