04-06-11 03:11 PM - Post#685260    

Here is a summary of the swing/pushup workouts posted:

Workout Option #1

Swings for 20 seconds
Pushups 6
Rest - 30 seconds
Repeat for 15 mins

* Per workout, increase pushups by 1


Workout Option #2

Swing 30 seconds
Rest 30 seconds

Repeat up to 15 minutes


Workout Option #3

At the top of the minute:

20 swings, 10 pushups, rest the remainder of the minute.
20 swings, 9 pushups, rest ... and so on down to
20 swings, 1 pushup.

If you want to do 15 minutes start with 20 swings, 15 pushups.

Next time do 21 swings each time...



Workout Option #4

Swings 20
Gather yourself
Pushups 10

Finisher -- Farmer walks

* Note: Instead of time, add sets


Workout Option #5

In your own time:

10 swings, 10 Goblet Squats (GS), 10 Pushups
10 swings, 9 GS, 9 pushups.
< down to>
10 swings, 1 GS, 1 pushup


Workout Option #6

Drive to a park you and ...

On the minute:

1 Swing and 1 Push Up, then carry the weight to the top of the next minute
2 Swings - 2 Push Ups, carry the weight to the top of the next minute
Continue until you're finished


Workout Option #7

Goblet Squat: 10
Rest (length up to you)
Swing x17 -> Push Up x7
Rest 45 seconds
Swing x17 -> Push Up x7
Rest 45 seconds
Swing x16 -> Push Up x5
Rest until you catch your breath
Goblet Squat x7
Rest/Cool Down




Thanks to Dave Miklasevich who put these together!

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-06-11 03:13 PM - Post#685262    

Can we sticky this, please?

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-06-11 07:53 PM - Post#685291    

(need to clarify re: mine)

Workout Option #7

Goblet Squat: "comfortable stop"***

Rest (length up to you)

Swing to comfortable stop -> Push Up to comfortable stop

Rest 45 seconds

Swing to comfortable stop-> Push Up to comfortable stop

Rest 45 seconds

Swing to comfortable stop-> Push Up to comfortable stop

Rest until you catch your breath

Goblet Squat to comfortable stop

Rest/Cool Down

(Optional Farmer Walk)

"comfortable stop" as in not train to fail but don't cut yourself short, a la ETK

My training log

04-07-11 03:50 AM - Post#685336    

Just finished workout #3. Simple and brutal. Started with 8 mins of 20 swings/8 push-ups descending. Finished off with a loaded carry.

"Hard things take time to do. Impossible things take a little longer." - Percy Cerutty http://amkettlebells.blogspot.com/

04-09-11 11:01 AM - Post#685659    

Gold

04-21-11 04:00 PM - Post#687404    

1 Push Up
1 Goblet Squat
10 Swings

2 Push Ups
2 Goblet Squats
10 Swings

3 Push Ups
3 Goblet Squats
10 Swings

4 Push Ups
4 Goblet Squats
10 Swings

5 Push Ups
5 Goblet Squats
10 Swings

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

Combos
04-21-11 07:31 PM - Post#687430    

5 Goat Bag Swings
5 Goblet Squats
5 Push-Ups
1 Ab-Roller Roll Out

Lather, rinse, repeat.

Mark it Zero.

Re: Combos
04-27-11 01:58 PM - Post#688130    

• DanMartin Said:

you had me till the Ab roller. With the lack of shape I am in, I really can't afford to get my nose fixed.

05-01-11 11:49 AM - Post#688648    

10-9-8-7-6-5-4-3-2-1
Swing

10-9-8-7-6-5-4-3-2-1
Goblet Squat

10-9-8-7-6-5-4-3-2-1
Push-Up

Go until you're done.

Nicked this from Cult Fit.

Mark it Zero.

05-10-11 01:29 PM - Post#689972    

• DanMartin Said:

Dan, I presume 10 swings, 10 GS, 10 PU then rest? then 999 rest, 888, rinse and repeat? Suggested rest time?

05-10-11 01:55 PM - Post#689974    

20 swings
8-10 ring push-ups (done slowly, deliberately)
30 second plank
1 minute various hip stretches

Repeat for 20 mins

Performance, Health, and Longevity

05-10-11 04:42 PM - Post#690004    

None.

Mark it Zero.

Swing/Push Up Combos!!!
06-01-11 10:08 PM - Post#692663    

This is a Josh Hillis/Mark Reifkind/Dan John mashup.

A nasty little finisher.

With a "medium" bell:

10 Power Swings
10s plank

8 Power Swings
15s plank

6 Power Swings
20s plank

4 Power Swings
25s plank

2 Power Swings
30s plank

Finish with 8 "down and back" KB carries, any style.

Edit: fix linkage.



Edited by heliobates on 06-01-11 10:13 PM. Reason for edit: No reason given.

06-19-11 05:58 PM - Post#694895    

There's some crackers in this thread!

07-08-11 11:38 AM - Post#697604    

I like these, thanks :)

i also like mine...

swing 5 each hand
snatch 5 each hand
10 pushups

as many rounds in twenty minutes.

my rest gets a little longer after each round...

It's not a sprint.

07-30-11 05:57 PM - Post#700310    

This is a good one I sometimes use on myself and when i train some clients who dont mind being tortured!

heavy(ish) bell
5 swings
5 snatch
5 clean & press
5 overhead squat
repeat other side
rest 45-60 seconds
repeat for 4 more sets

10-11-11 07:44 AM - Post#708739    

Good ideas here! I'm in the process of dropping another 10lbs in the next 4 weeks and I'm using a little bit of many types of training to get there. I'll be using a few ideas I've read here today. Thanks guys!

http://goalorientedtraini ng.wordpress.com/

10-12-11 11:55 AM - Post#708947    

15 swings,
5 presses left/right
5 goblet squats

Rest

Repeat for 10 rounds

Go as heavy as you need to.

"For sure, grit and spit will get you so far but it will also grind you down and leave you spent. Good movement, superior movement, that is where grace and power live." My 2011 Training Log

10-19-11 06:41 PM - Post#709838    

I like it-but I would put the swings on the end.JMO

04-02-12 11:07 AM - Post#729096    

Been a while since this thread got updated! Tonight I did:

20 swings
20 pushups
20 swings
15 pushups
20 swings
10 pushups
20 swings
5 pushups
20 swings

= 100 swings, 50 pushups, 0 fluff

Log

04-02-12 02:51 PM - Post#729120    

I play around with a bunch of these but one lately I've put together with a group was:

3,2,1 Squat, Swing, Walkout, Push Up

I've used this as a timed set capped at three minutes but I switch it up from week to week where at first I want to see 5 swings every round, and then ten swings, and then 15.

That's 3 minutes:
3 Sq., 5 swings, walkout, 3Push Ups, Walkback,
2 Sq., 5 swings, walkout, 2 Push Ups, Walkback
1 Sq., 5 swings, walkout, 1 Push Up, Walkback

I just play around with the length of time we do the drill and the amount of swings. I like this set up at the end of a workout as the squat form and push up form usually remain and I find lower rep swings more annoying than effective.

"Every social association that is not face-to-face is injurious to your health." Nassim Nicholas Taleb

04-02-12 03:07 PM - Post#729124    

Whats a walkout? A waiter walk?

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

04-03-12 04:10 AM - Post#729196    

• Pontyclun Said:

No like an inchworm - think of an ab-wheel rollout without the ab-wheel - walking out on your hands instead.

Log

04-03-12 01:34 PM - Post#729252    

Many thanks.

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

06-13-12 09:18 AM - Post#736713    

Last night.

Set the GymBoss to 30 x 1 minute interval. I did 10 swings with the 32kg and 6 Irish push-ups on the top of the minute. It was harder than I thought it would be

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

06-13-12 11:45 AM - Post#736730    

Irish pushup?

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

06-13-12 02:49 PM - Post#736758    

• Pontyclun Said:

Push ups on your fists.

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

06-22-12 10:28 AM - Post#737662    

Something I do after main exercises at the bootcamp where I work, no swing but built on the same idea.

3,2,1 reps and repeat:

Walkout
Push Up
Deadlift
Row/side
Goblet Squat
Press/side

Covers all the bases and is a pretty challenging drill. You can dial the reps up but then it gets a bit bonkers.

"Every social association that is not face-to-face is injurious to your health." Nassim Nicholas Taleb

09-18-12 01:51 PM - Post#747059    

Swings, jog 220 yards, push-ups, jog 220 yards, repeat for 2 miles.

Mark it Zero.

09-18-12 05:05 PM - Post#747074    

I think the run/walk/jog options need to be explored more...

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

09-19-12 11:42 AM - Post#747171    

i'm new here, and also (thanks to a birthday gift) new to kettlebells, so i figure i may as well share how i've been getting into it.
i live next to a park so i have the luxury of doing this fairly regularly
8kg kbell in dominant hand & 12kg in the other. walk to soccer field (around 60 paces) and do a lap. on the first to fourth corners, do a set of:
-swings
-presses
-goblet squats
-iron halos
on each respective corner, with the lighter of the two kbells. finish the circuit by returning to the first corner, do another set of swings, then go back around the other way, using the heavier of the two kbells for the exercises (and swapping hands for the farmers walks in-between).
walk them back home, and if you're still good to go, swap the 8 for a 16 and start again.

09-20-12 11:05 AM - Post#747304    

• Dan John Said:

I agree. For example, if you did do something along those lines twice or thrice a week, you could do correctives and patterns on the other days in relative ease.

Mark it Zero.

Re: Swing/Push Up Combos!!!
10-12-12 11:52 AM - Post#749375    

From the original post:


Workout Option #3

At the top of the minute:

20 swings, 10 pushups, rest the remainder of the minute.
20 swings, 9 pushups, rest ... and so on down to
20 swings, 1 pushup.

If you want to do 15 minutes start with 20 swings, 15 pushups.

Next time do 21 swings each time...

I must be a slow swinger or pusher(insert joke here) cuz when I was doing timed swings and pushups on my own program I was able to do about 16 swings in 30 seconds or about 20 pushups in 30 seconds. At that rate, I figure it would take me about 52.5 seconds to do the 20 swings and ten pushups called for in option #3, leaving only 7.5 seconds to rest till the minute was up (30 seconds for 16 swings + 7.5 seconds for the extra 4 swings + 15 seconds for the pushups). That's not enough rest. And each subsequent round would give me only an additional 1.5 seconds rest. So maybe I should try it with just 10 swings.

“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble. ~ Emerson” ― Dan John, Mass Made Simple

10-12-12 08:43 PM - Post#749432    

Been on a huge KB snatch, pushup, pullup and run kick these days.

I think next time I will do the snatches and pushups while running.

You have been selected for TERMINATION.

12-19-12 01:07 AM - Post#757011    

This is going to be my conditioning, "program minimum" type workout to be done a few times per week outside of my main heavy training workouts.

A: TGU 5 reps/arm
B: Pull ups 2x5 (work up to 10 reps over time)
C: Dan's Workout#5 from the original post on this thread:
- 10 Swings
- 10 Goblet Squats
- 10 Pushups
Repeat but drop reps of GS and PU until they get down to 1 rep.

TGU, Swings and GS are with dumbells at the moment. Hoping to get KBs very soon.

Did this last night for the first time a
nd realised how out of condition I was!

12-21-12 05:50 AM - Post#757208    

• aussiebg Said:

This is exactly what i am doing at the moment, doing the workout twice a week along side my bjj training. Really love doing this, great for conditioning as well as for strength.

Swing/Push Up Combos!!!
01-29-13 10:39 PM - Post#761026    

.

Mistake sorry...

Edited by dastardly on 01-29-13 10:40 PM. Reason for edit: No reason given.

03-31-14 07:45 PM - Post#798833    

Using a Push Up/Swing combo as a de-load from all my One Arm Push UP practice this week. Regular push ups are now like gangbusters after a few weeks of OAPU's!

"It's not about how hard you hit but about how hard you can get hit and keep moving forward!" www.knockdownfighters.com Original Strength L2 Coach

Re: Swing/Push Up Combos!!!
10-02-15 05:07 AM - Post#828135    

Wow great combinations...I know the tread is swing pushup combos but a 10-1 combo I like is 10-1 swings
10-1 pullups
10-1 pushups or

10-1 swings
10-1 kb pushups and
10-1 kb rows
supposed to have an off day today but might give the second one a go today..

Edited by USA-Strong on 10-02-15 05:10 AM. Reason for edit: No reason given.

06-15-16 05:49 PM - Post#837781    

adding two new ones!
workout 1:
set 3 bells (light,med,heavy) and go down the line starting with light one (your basic weight ladder)
light bell- swingsx20 push upsx10 goblet sqtx10
med bell- swingsx15 pushupsx5 goblet sqtx5
heavy bell- swingsx10 push upsx3 goblet sqtx3

start with 2 rounds and add from there as needed

workout 2:
everything is 1 arm except swings ( swings are 2H)
rack carry
swingsx10
pressesx5
front sqtx5
swingsx10
*switch arms*
and repeat with other side starting with rack carry

I do amrap in 15-20 minutes

06-17-16 06:40 PM - Post#837871    

Workout one...I will change the volume, but this is a good idea.

Really...something original.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

12-08-16 03:07 PM - Post#844185    

I did the not so Humane Burpee few days ago. Two rounds with my 32. It was a real ass kicker! Video in the link.

Humane Burpee

07-24-19 01:07 PM - Post#885301    

Well it looks like swings and pushups are about to get a resurgence :)

Log

07-28-19 10:09 AM - Post#885451    

Pavel’s new book The Quick and the Dead is apparently based on this combo.

07-28-19 11:14 AM - Post#885454    

• vegpedlr Said:

That’s exactly what I meant. Remember: we were there first :)

Log

08-01-19 05:19 PM - Post#885622    

I wonder if I could combine this with OLAD.......

08-04-19 11:42 AM - Post#885730    

"We were here first!"

I like that...the whole sfg community will lose their minds over it for a while...

Warrior Diet. Vibrams (yes, I wore them), ROP, PM...TGU arguments...

It seems that the discussions go back and forth between tons of volume and almost none; from "kick butt" to "you have not earned the right to swing."

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

08-04-19 12:26 PM - Post#885732    

• Dan John Said:

A discussion about who “invented” ladders, and when, led me to try and dig out old articles but many are from websites that no longer exist. Then that made me wonder about the whole swings and pushups thing, after this new book.

This thread is already from 2011 (that’s like a thousand training fad years ago) and I remember discussions from ‘way’ before that when I started kettlebell training in 2009/10. I definitely remember reading about swings and pushup combos on here. I got the idea for the one I sent in (that ended up on the list in the top post) from either reading this forum or one of your blog posts perhaps? I remember doing the workout a lot and really loving/hating it.

But most of all it made me wonder do we really need a whole book and training philosophy about swings and pushups

...or could one just go and actually do swings and pushups?

Maybe different reps and weights and rest periods occasionally to stop you dying of glycoticness or drowning in a bath of lactic acid and other science stuff.

Log

Swing/Push Up Combos!!!
08-05-19 03:51 PM - Post#885774    

To be faiiiiir...you can also use snatches and dips and viking push presses.

And the training concept hasn't really entered mainstream fitness discussions. So you kinda have to explain the biochemistry behind the idea.

(BTW the idea is to get your body to build new mitochondria by depleting your ATP without creating too much acid. You do this by using explosive power exercises for very short bouts of roughly 10s to activate as much muscle mass ass possible while also depleting as much energy per time as possible. Then you take a much longer break to allow your body to restore ATP and to get rid of built up acid. You do this many times per training session over many weeks or months and you should end up with muscles that has greater energy supplies thanks to new mitochondria. Ideally without beating yourself up and without having to push yourself as hard as during more traditional conditioning methods.)

Edited by 12bernd on 08-05-19 03:59 PM. Reason for edit: No reason given.

Re: Swing/Push Up Combos!!!
08-07-19 01:34 PM - Post#885834    

• 12bernd Said:

Careful there. As I understand it, you're not allowed to discuss the program unless you're a level 84 SFGBLT who has done a doctoral thesis related to the book. Preference is given to thesis's done in the sciences, but a sufficiently rigorous literary analysis may also qualify. The rest of the plebes are expected to simply be grateful for the wisdom we've received.

Nullius in verba

Edited by Jake Steinmann on 08-07-19 01:34 PM. Reason for edit: No reason given.