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 | 20.0kg | 5 | 3 | 5 × 3 | 300.0 |
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| #2 | 20.0kg | 5 | 5 | 5 × 5 | 500.0 |
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| #3 | 20.0kg | 5 | 7 | 5 × 7 | 700.0 |
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| #4 | 20.0kg | 5 | 10 | 5 × 10 | 1000.0 |
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| #5 | 20.0kg | 6 | 10 | 6 × 10 | 1200.0 |
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| #6 | 20.0kg | 7 | 10 | 7 × 10 | 1400.0 |
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| #7 | 20.0kg | 8 | 10 | 8 × 10 | 1600.0 |
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| #8 | 20.0kg | 9 | 10 | 9 × 10 | 1800.0 |
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| #9 | 20.0kg | 10 | 10 | 10 × 10 | 2000.0 |
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| #10 | 22.0kg | 5 | 3 | 5 × 3 | 330.0 |
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| #11 | 20.0kg | 20 | 6 | 20 × 6 | 2400.0 |
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| #12 | 22.0kg | 5 | 5 | 5 × 5 | 550.0 |
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| #13 | 20.0kg | 20 | 8 | 20 × 8 | 3200.0 |
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| #14 | 22.0kg | 5 | 7 | 5 × 7 | 770.0 |
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| #15 | 20.0kg | 20 | 10 | 20 × 10 | 4000.0 |
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| #16 | 22.0kg | 5 | 10 | 5 × 10 | 1100.0 |
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| #17 | 20.0kg | 20 | 12 | 20 × 12 | 4800.0 |
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| #18 | 22.0kg | 6 | 10 | 6 × 10 | 1320.0 |
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| #19 | 20.0kg | 20 | 14 | 20 × 14 | 5600.0 |
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| #20 | 22.0kg | 7 | 10 | 7 × 10 | 1540.0 |
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| #21 | 20.0kg | 20 | 16 | 20 × 16 | 6400.0 |
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| #22 | 22.0kg | 8 | 10 | 8 × 10 | 1760.0 |
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| #23 | 20.0kg | 20 | 18 | 20 × 18 | 7200.0 |
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| #24 | 22.0kg | 9 | 10 | 9 × 10 | 1980.0 |
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| #25 | 20.0kg | 20 | 20 | 20 × 20 | 8000.0 |
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| #26 | 22.0kg | 10 | 10 | 10 × 10 | 2200.0 |
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| #27 | 24.0kg | 5 | 3 | 5 × 3 | 360.0 |
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| #28 | 22.0kg | 20 | 6 | 20 × 6 | 2640.0 |
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| #29 | 24.0kg | 5 | 5 | 5 × 5 | 600.0 |
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| #30 | 22.0kg | 20 | 8 | 20 × 8 | 3520.0 |
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| #31 | 24.0kg | 5 | 7 | 5 × 7 | 840.0 |
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| #32 | 22.0kg | 20 | 10 | 20 × 10 | 4400.0 |
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| #33 | 24.0kg | 5 | 10 | 5 × 10 | 1200.0 |
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| #34 | 22.0kg | 20 | 12 | 20 × 12 | 5280.0 |
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| #35 | 24.0kg | 6 | 10 | 6 × 10 | 1440.0 |
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| #36 | 22.0kg | 20 | 14 | 20 × 14 | 6160.0 |
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| #37 | 24.0kg | 7 | 10 | 7 × 10 | 1680.0 |
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| #38 | 22.0kg | 20 | 16 | 20 × 16 | 7040.0 |
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| #39 | 24.0kg | 8 | 10 | 8 × 10 | 1920.0 |
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| #40 | 22.0kg | 20 | 18 | 20 × 18 | 7920.0 |
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| #41 | 24.0kg | 9 | 10 | 9 × 10 | 2160.0 |
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| #42 | 22.0kg | 20 | 20 | 20 × 20 | 8800.0 |
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| #43 | 24.0kg | 10 | 10 | 10 × 10 | 2400.0 |
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| #44 | 26.0kg | 5 | 3 | 5 × 3 | 390.0 |
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| #45 | 24.0kg | 20 | 6 | 20 × 6 | 2880.0 |
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| #46 | 26.0kg | 5 | 5 | 5 × 5 | 650.0 |
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| #47 | 24.0kg | 20 | 8 | 20 × 8 | 3840.0 |
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| #48 | 26.0kg | 5 | 7 | 5 × 7 | 910.0 |
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| #49 | 24.0kg | 20 | 10 | 20 × 10 | 4800.0 |
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| #50 | 26.0kg | 5 | 10 | 5 × 10 | 1300.0 |
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| #51 | 24.0kg | 20 | 12 | 20 × 12 | 5760.0 |
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| #52 | 26.0kg | 6 | 10 | 6 × 10 | 1560.0 |
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