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 | Mark Complete | Date |
|---|---|---|---|---|---|---|---|
| ✓ Completed | 12.0kg | 3 | 10 | 3 × 10 | 360.0 | Dec 23, 2025 | |
| ✓ Completed | 12.0kg | 4 | 10 | 4 × 10 | 480.0 | Dec 24, 2025 | |
| ✓ Completed | 12.0kg | 4 | 10 | 4 × 10 | 480.0 | Dec 25, 2025 | |
| ✓ Completed | 12.0kg | 4 | 10 | 4 × 10 | 480.0 | Dec 26, 2025 | |
| ✓ Completed | 12.0kg | 5 | 10 | 5 × 10 | 600.0 | Dec 27, 2025 | |
| ✓ Completed | 12.0kg | 5 | 10 | 5 × 10 | 600.0 | Dec 28, 2025 | |
| ✓ Completed | 14.0kg | 3 | 10 | 3 × 10 | 420.0 | Dec 29, 2025 | |
| → Next | 24.0kg | 5 | 3 | 5 × 3 | 360.0 |
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| #2 | 24.0kg | 5 | 5 | 5 × 5 | 600.0 |
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| #3 | 24.0kg | 5 | 7 | 5 × 7 | 840.0 |
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| #4 | 24.0kg | 5 | 10 | 5 × 10 | 1200.0 |
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| #5 | 24.0kg | 6 | 10 | 6 × 10 | 1440.0 |
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| #6 | 24.0kg | 7 | 10 | 7 × 10 | 1680.0 |
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| #7 | 24.0kg | 8 | 10 | 8 × 10 | 1920.0 |
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| #8 | 24.0kg | 9 | 10 | 9 × 10 | 2160.0 |
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| #9 | 24.0kg | 10 | 10 | 10 × 10 | 2400.0 |
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| #10 | 26.0kg | 5 | 3 | 5 × 3 | 390.0 |
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| #11 | 24.0kg | 10 | 12 | 10 × 12 | 2880.0 |
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| #12 | 26.0kg | 5 | 5 | 5 × 5 | 650.0 |
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| #13 | 24.0kg | 10 | 14 | 10 × 14 | 3360.0 |
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| #14 | 26.0kg | 5 | 7 | 5 × 7 | 910.0 |
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| #15 | 24.0kg | 10 | 16 | 10 × 16 | 3840.0 |
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| #16 | 26.0kg | 5 | 10 | 5 × 10 | 1300.0 |
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| #17 | 24.0kg | 10 | 18 | 10 × 18 | 4320.0 |
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| #18 | 26.0kg | 6 | 10 | 6 × 10 | 1560.0 |
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| #19 | 24.0kg | 10 | 20 | 10 × 20 | 4800.0 |
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| #20 | 26.0kg | 7 | 10 | 7 × 10 | 1820.0 |
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| #21 | 26.0kg | 8 | 10 | 8 × 10 | 2080.0 |
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| #22 | 26.0kg | 9 | 10 | 9 × 10 | 2340.0 |
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| #23 | 26.0kg | 10 | 10 | 10 × 10 | 2600.0 |
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| #24 | 28.0kg | 5 | 3 | 5 × 3 | 420.0 |
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| #25 | 26.0kg | 10 | 12 | 10 × 12 | 3120.0 |
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| #26 | 28.0kg | 5 | 5 | 5 × 5 | 700.0 |
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| #27 | 26.0kg | 10 | 14 | 10 × 14 | 3640.0 |
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| #28 | 28.0kg | 5 | 7 | 5 × 7 | 980.0 |
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| #29 | 26.0kg | 10 | 16 | 10 × 16 | 4160.0 |
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| #30 | 28.0kg | 5 | 10 | 5 × 10 | 1400.0 |
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| #31 | 26.0kg | 10 | 18 | 10 × 18 | 4680.0 |
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| #32 | 28.0kg | 6 | 10 | 6 × 10 | 1680.0 |
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| #33 | 26.0kg | 10 | 20 | 10 × 20 | 5200.0 |
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| #34 | 28.0kg | 7 | 10 | 7 × 10 | 1960.0 |
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| #35 | 28.0kg | 8 | 10 | 8 × 10 | 2240.0 |
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| #36 | 28.0kg | 9 | 10 | 9 × 10 | 2520.0 |
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| #37 | 28.0kg | 10 | 10 | 10 × 10 | 2800.0 |
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| #38 | 30.0kg | 5 | 3 | 5 × 3 | 450.0 |
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| #39 | 28.0kg | 10 | 12 | 10 × 12 | 3360.0 |
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| #40 | 30.0kg | 5 | 5 | 5 × 5 | 750.0 |
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| #41 | 28.0kg | 10 | 14 | 10 × 14 | 3920.0 |
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| #42 | 30.0kg | 5 | 7 | 5 × 7 | 1050.0 |
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| #43 | 28.0kg | 10 | 16 | 10 × 16 | 4480.0 |
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| #44 | 30.0kg | 5 | 10 | 5 × 10 | 1500.0 |
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| #45 | 28.0kg | 10 | 18 | 10 × 18 | 5040.0 |
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| #46 | 30.0kg | 6 | 10 | 6 × 10 | 1800.0 |
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| #47 | 28.0kg | 10 | 20 | 10 × 20 | 5600.0 |
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| #48 | 30.0kg | 7 | 10 | 7 × 10 | 2100.0 |
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| #49 | 30.0kg | 8 | 10 | 8 × 10 | 2400.0 |
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| #50 | 30.0kg | 9 | 10 | 9 × 10 | 2700.0 |
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| #51 | 30.0kg | 10 | 10 | 10 × 10 | 3000.0 |
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| #52 | 32.0kg | 5 | 3 | 5 × 3 | 480.0 |
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