1 Month – 10,000 Swings

1 Month – 10,000 Swings
January 1, 2019 Benson

1 Month – 10,000 Swings

Yesterday on New Years Eve 2018, I did swings 9,501 through to 10,000, completing Dan John’s 10,000 swing workout.  The objective: 10,000 swings with a 24kg kettlebell over the course of 4-5 weeks.  Simple? Oh so simple. Easy? Hell no! Worth it? Read on…


The Program: 10,000 swings | 20 sessions | KB: 24kg (men), 16kg (women)

Day 1: 500 Swings

Day 2: 500 Swings

Day 3: Rest

Day 4: 500 Swings

Day 5: 500 Swings

Day 6: Rest

Day 7: Rest OR 500 Swings

Set 1: 10 Swings

Set 2: 15 Swings

Set 3: 25 Swings

Set 4: 50 Swings

I will be honest with you.  I didn’t want to make it public that I was doing this because I was afraid I would fail.  I first attempted this program back in January 2018 and I failed to finish the first session.  I recall getting halfway through the fourth set and arms on fire, grip about to fail, breathing like I was fighting for my life.  I stopped and gave up. I’m not proud of it but I’m not embarrassed to say it really shook me and made me doubt my ability and resolve.

After training for and recertifying my SFG1 in November I was in between programs and after taking the rest of November off all training, I decided to finish off the one that got away.

How it Unfolded

I started on 4 Dec 2018.  I was determined to finish 27 days later, by NYE.  As you can see, I had to do some light days in lieu of rest days.  I didn’t include supplementary strength movements. I moved to single hand swings as soon as I could.  I kept it as simple as I could because I had a healthy fear of the challenge from my first attempt. Form was my priority but I was also invested in improving each session time.

The Results

  • First session – 1hr 20m.  
  • 1 week later – consistently under 40m.  
  • Best session – 29m
  • Grip strength and cardio levels improved significantly after the painful and at times discouraging first week.  
  • I developed new callouses.  
  • I was merrily eating without restraint this festive month and gained 1kg between 4-31 December.

Now What?

I am not afraid of 10,000 swings, let alone 100.  10,000 swings is pretty bloody boring, I found the program as challenging mentally (short attention span) as it was physically.  It is simple to the point of boredom but work through the monotony and you will see some great results. Will I try the challenge again?  Definitely, but probably not more than once a year. Next time I’ll try to do more 2 hand swings and include the supplementary strength movements.  If you are looking for a challenge or between programs and can’t decide what to do, give this a go.


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