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Kettlebell Swing

52-Week Progression Plan

Showing workouts for 11 weights based on work capacity ordering

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Progression will continue from 10×10 up to 20×10

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 8 10 8 × 10 1920.0
#2 24.0kg 9 10 9 × 10 2160.0
#3 24.0kg 10 10 10 × 10 2400.0
#4 26.0kg 8 10 8 × 10 2080.0
#5 24.0kg 20 6 20 × 6 2880.0
#6 26.0kg 9 10 9 × 10 2340.0
#7 24.0kg 20 8 20 × 8 3840.0
#8 26.0kg 10 10 10 × 10 2600.0
#9 28.0kg 8 10 8 × 10 2240.0
#10 24.0kg 20 10 20 × 10 4800.0
#11 26.0kg 20 6 20 × 6 3120.0
#12 28.0kg 9 10 9 × 10 2520.0
#13 24.0kg 20 12 20 × 12 5760.0
#14 26.0kg 20 8 20 × 8 4160.0
#15 28.0kg 10 10 10 × 10 2800.0
#16 30.0kg 8 10 8 × 10 2400.0
#17 24.0kg 20 14 20 × 14 6720.0
#18 26.0kg 20 10 20 × 10 5200.0
#19 28.0kg 20 6 20 × 6 3360.0
#20 30.0kg 9 10 9 × 10 2700.0
#21 24.0kg 20 16 20 × 16 7680.0
#22 26.0kg 20 12 20 × 12 6240.0
#23 28.0kg 20 8 20 × 8 4480.0
#24 30.0kg 10 10 10 × 10 3000.0
#25 32.0kg 8 10 8 × 10 2560.0
#26 24.0kg 20 18 20 × 18 8640.0
#27 26.0kg 20 14 20 × 14 7280.0
#28 28.0kg 20 10 20 × 10 5600.0
#29 30.0kg 20 6 20 × 6 3600.0
#30 32.0kg 9 10 9 × 10 2880.0
#31 24.0kg 20 20 20 × 20 9600.0
#32 26.0kg 20 16 20 × 16 8320.0
#33 28.0kg 20 12 20 × 12 6720.0
#34 30.0kg 20 8 20 × 8 4800.0
#35 32.0kg 10 10 10 × 10 3200.0
#36 26.0kg 20 18 20 × 18 9360.0
#37 28.0kg 20 14 20 × 14 7840.0
#38 30.0kg 20 10 20 × 10 6000.0
#39 32.0kg 20 6 20 × 6 3840.0
#40 26.0kg 20 20 20 × 20 10400.0
#41 28.0kg 20 16 20 × 16 8960.0
#42 30.0kg 20 12 20 × 12 7200.0
#43 32.0kg 20 8 20 × 8 5120.0
#44 28.0kg 20 18 20 × 18 10080.0
#45 30.0kg 20 14 20 × 14 8400.0
#46 32.0kg 20 10 20 × 10 6400.0
#47 28.0kg 20 20 20 × 20 11200.0
#48 32.0kg 20 12 20 × 12 7680.0
#49 30.0kg 20 16 20 × 16 9600.0
#50 32.0kg 20 14 20 × 14 8960.0
#51 30.0kg 20 18 20 × 18 10800.0
#52 32.0kg 20 16 20 × 16 10240.0