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 | 14.0kg | 5 | 3 | 5 × 3 | 210.0 |
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| #2 | 14.0kg | 5 | 5 | 5 × 5 | 350.0 |
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| #3 | 14.0kg | 5 | 7 | 5 × 7 | 490.0 |
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| #4 | 14.0kg | 5 | 10 | 5 × 10 | 700.0 |
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| #5 | 14.0kg | 6 | 10 | 6 × 10 | 840.0 |
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| #6 | 14.0kg | 7 | 10 | 7 × 10 | 980.0 |
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| #7 | 14.0kg | 8 | 10 | 8 × 10 | 1120.0 |
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| #8 | 14.0kg | 9 | 10 | 9 × 10 | 1260.0 |
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| #9 | 14.0kg | 10 | 10 | 10 × 10 | 1400.0 |
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| #10 | 16.0kg | 5 | 3 | 5 × 3 | 240.0 |
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| #11 | 14.0kg | 10 | 12 | 10 × 12 | 1680.0 |
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| #12 | 16.0kg | 5 | 5 | 5 × 5 | 400.0 |
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| #13 | 14.0kg | 10 | 14 | 10 × 14 | 1960.0 |
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| #14 | 16.0kg | 5 | 7 | 5 × 7 | 560.0 |
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| #15 | 14.0kg | 10 | 16 | 10 × 16 | 2240.0 |
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| #16 | 16.0kg | 5 | 10 | 5 × 10 | 800.0 |
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| #17 | 14.0kg | 10 | 18 | 10 × 18 | 2520.0 |
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| #18 | 16.0kg | 6 | 10 | 6 × 10 | 960.0 |
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| #19 | 14.0kg | 10 | 20 | 10 × 20 | 2800.0 |
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| #20 | 16.0kg | 7 | 10 | 7 × 10 | 1120.0 |
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| #21 | 16.0kg | 8 | 10 | 8 × 10 | 1280.0 |
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| #22 | 16.0kg | 9 | 10 | 9 × 10 | 1440.0 |
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| #23 | 16.0kg | 10 | 10 | 10 × 10 | 1600.0 |
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| #24 | 18.0kg | 5 | 3 | 5 × 3 | 270.0 |
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| #25 | 16.0kg | 10 | 12 | 10 × 12 | 1920.0 |
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| #26 | 18.0kg | 5 | 5 | 5 × 5 | 450.0 |
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| #27 | 16.0kg | 10 | 14 | 10 × 14 | 2240.0 |
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| #28 | 18.0kg | 5 | 7 | 5 × 7 | 630.0 |
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| #29 | 16.0kg | 10 | 16 | 10 × 16 | 2560.0 |
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| #30 | 18.0kg | 5 | 10 | 5 × 10 | 900.0 |
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| #31 | 16.0kg | 10 | 18 | 10 × 18 | 2880.0 |
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| #32 | 18.0kg | 6 | 10 | 6 × 10 | 1080.0 |
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| #33 | 16.0kg | 10 | 20 | 10 × 20 | 3200.0 |
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| #34 | 18.0kg | 7 | 10 | 7 × 10 | 1260.0 |
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| #35 | 18.0kg | 8 | 10 | 8 × 10 | 1440.0 |
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| #36 | 18.0kg | 9 | 10 | 9 × 10 | 1620.0 |
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| #37 | 18.0kg | 10 | 10 | 10 × 10 | 1800.0 |
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| #38 | 20.0kg | 5 | 3 | 5 × 3 | 300.0 |
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| #39 | 18.0kg | 10 | 12 | 10 × 12 | 2160.0 |
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| #40 | 20.0kg | 5 | 5 | 5 × 5 | 500.0 |
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| #41 | 18.0kg | 10 | 14 | 10 × 14 | 2520.0 |
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| #42 | 20.0kg | 5 | 7 | 5 × 7 | 700.0 |
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| #43 | 18.0kg | 10 | 16 | 10 × 16 | 2880.0 |
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| #44 | 20.0kg | 5 | 10 | 5 × 10 | 1000.0 |
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| #45 | 18.0kg | 10 | 18 | 10 × 18 | 3240.0 |
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| #46 | 20.0kg | 6 | 10 | 6 × 10 | 1200.0 |
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| #47 | 18.0kg | 10 | 20 | 10 × 20 | 3600.0 |
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| #48 | 20.0kg | 7 | 10 | 7 × 10 | 1400.0 |
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| #49 | 20.0kg | 8 | 10 | 8 × 10 | 1600.0 |
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| #50 | 20.0kg | 9 | 10 | 9 × 10 | 1800.0 |
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| #51 | 20.0kg | 10 | 10 | 10 × 10 | 2000.0 |
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| #52 | 22.0kg | 5 | 3 | 5 × 3 | 330.0 |
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