Strong ON!

3/1/2026

The Ol’ Swing and Squat

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Block One

Super slow Turkish get up x 2 minutes
Super speedy TGU x 2 minutes

Switch sides each rep
Men use 12-16kg | women 6-8kg

Block Two

Do 2 reps of each exercise on the right side:
Single arm swing
Single arm clean and push press
Snatch
Racked goblet squat
Single arm swing

Switch sides; repeat.

AMRAP 12-15 minutes.
Go light! Men use 16kg | women 6-8kg

Block Three

20 seconds each (per side, where applicable):
Hip flexor stretch
Frog stretch
Downward dog
Cat/cow stretch
Hip bridge

Go for 3-5 minutes.

Tell Us How Your Workout Went!

Need help with an exercise in the workout? Check out THIS VIDEO where we demonstrate every kettlebell exercise ever. Or visit Pat’s YouTube channel to search for workouts, such as The 9 Minute Workout, The Great Destroyer, and many more.

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