Kettlebell Swing
52-Week Progression Plan
Showing workouts for 11 weights based on work capacity ordering
Work Capacity Progression
| Status | Weight | Sets | Reps | Workout | Work Capacity | Date |
|---|---|---|---|---|---|---|
| ✓ Completed | 12.0kg | 5 | 10 | 5 × 10 | 600.0 | Dec 18, 2025 |
| ✓ Completed | 12.0kg | 6 | 10 | 6 × 10 | 720.0 | Dec 19, 2025 |
| ✓ Completed | 12.0kg | 7 | 10 | 7 × 10 | 840.0 | Dec 20, 2025 |
| ✓ Completed | 12.0kg | 8 | 10 | 8 × 10 | 960.0 | Dec 21, 2025 |
| ✓ Completed | 12.0kg | 9 | 10 | 9 × 10 | 1080.0 | Dec 22, 2025 |
| ✓ Completed | 12.0kg | 10 | 10 | 10 × 10 | 1200.0 | Dec 23, 2025 |
| ✓ Completed | 14.0kg | 3 | 10 | 3 × 10 | 420.0 | Dec 24, 2025 |
| → Next | 16.0kg | 3 | 10 | 3 × 10 | 480.0 | - |
| #2 | 18.0kg | 3 | 10 | 3 × 10 | 540.0 | - |
| #3 | 20.0kg | 3 | 10 | 3 × 10 | 600.0 | - |
| #4 | 16.0kg | 4 | 10 | 4 × 10 | 640.0 | - |
| #5 | 22.0kg | 3 | 10 | 3 × 10 | 660.0 | - |
| #6 | 18.0kg | 4 | 10 | 4 × 10 | 720.0 | - |
| #7 | 24.0kg | 3 | 10 | 3 × 10 | 720.0 | - |
| #8 | 26.0kg | 3 | 10 | 3 × 10 | 780.0 | - |
| #9 | 16.0kg | 5 | 10 | 5 × 10 | 800.0 | - |
| #10 | 20.0kg | 4 | 10 | 4 × 10 | 800.0 | - |
| #11 | 28.0kg | 3 | 10 | 3 × 10 | 840.0 | - |
| #12 | 22.0kg | 4 | 10 | 4 × 10 | 880.0 | - |
| #13 | 18.0kg | 5 | 10 | 5 × 10 | 900.0 | - |
| #14 | 30.0kg | 3 | 10 | 3 × 10 | 900.0 | - |
| #15 | 16.0kg | 6 | 10 | 6 × 10 | 960.0 | - |
| #16 | 24.0kg | 4 | 10 | 4 × 10 | 960.0 | - |
| #17 | 32.0kg | 3 | 10 | 3 × 10 | 960.0 | - |
| #18 | 20.0kg | 5 | 10 | 5 × 10 | 1000.0 | - |
| #19 | 26.0kg | 4 | 10 | 4 × 10 | 1040.0 | - |
| #20 | 18.0kg | 6 | 10 | 6 × 10 | 1080.0 | - |
| #21 | 22.0kg | 5 | 10 | 5 × 10 | 1100.0 | - |
| #22 | 16.0kg | 7 | 10 | 7 × 10 | 1120.0 | - |
| #23 | 28.0kg | 4 | 10 | 4 × 10 | 1120.0 | - |
| #24 | 20.0kg | 6 | 10 | 6 × 10 | 1200.0 | - |
| #25 | 24.0kg | 5 | 10 | 5 × 10 | 1200.0 | - |
| #26 | 30.0kg | 4 | 10 | 4 × 10 | 1200.0 | - |
| #27 | 18.0kg | 7 | 10 | 7 × 10 | 1260.0 | - |
| #28 | 16.0kg | 8 | 10 | 8 × 10 | 1280.0 | - |
| #29 | 32.0kg | 4 | 10 | 4 × 10 | 1280.0 | - |
| #30 | 26.0kg | 5 | 10 | 5 × 10 | 1300.0 | - |
| #31 | 22.0kg | 6 | 10 | 6 × 10 | 1320.0 | - |
| #32 | 20.0kg | 7 | 10 | 7 × 10 | 1400.0 | - |
| #33 | 28.0kg | 5 | 10 | 5 × 10 | 1400.0 | - |
| #34 | 16.0kg | 9 | 10 | 9 × 10 | 1440.0 | - |
| #35 | 18.0kg | 8 | 10 | 8 × 10 | 1440.0 | - |
| #36 | 24.0kg | 6 | 10 | 6 × 10 | 1440.0 | - |
| #37 | 30.0kg | 5 | 10 | 5 × 10 | 1500.0 | - |
| #38 | 22.0kg | 7 | 10 | 7 × 10 | 1540.0 | - |
| #39 | 26.0kg | 6 | 10 | 6 × 10 | 1560.0 | - |
| #40 | 16.0kg | 10 | 10 | 10 × 10 | 1600.0 | - |
| #41 | 20.0kg | 8 | 10 | 8 × 10 | 1600.0 | - |
| #42 | 32.0kg | 5 | 10 | 5 × 10 | 1600.0 | - |
| #43 | 18.0kg | 9 | 10 | 9 × 10 | 1620.0 | - |
| #44 | 24.0kg | 7 | 10 | 7 × 10 | 1680.0 | - |
| #45 | 28.0kg | 6 | 10 | 6 × 10 | 1680.0 | - |
| #46 | 16.0kg | 11 | 10 | 11 × 10 | 1760.0 | - |
| #47 | 22.0kg | 8 | 10 | 8 × 10 | 1760.0 | - |
| #48 | 18.0kg | 10 | 10 | 10 × 10 | 1800.0 | - |
| #49 | 20.0kg | 9 | 10 | 9 × 10 | 1800.0 | - |
| #50 | 30.0kg | 6 | 10 | 6 × 10 | 1800.0 | - |
| #51 | 26.0kg | 7 | 10 | 7 × 10 | 1820.0 | - |
| #52 | 16.0kg | 12 | 10 | 12 × 10 | 1920.0 | - |