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Workout #8: Gone In 60 Seconds

Guys: 20-28 kg bell
Women: 10-16 kg bell


This is actually more challenging than staying awake for that movie. For this workout, you’ll be doing single arm swings for 60 seconds. We have found that by breaking them up in 5 rep increments the easiest to do. Simple movement but not easy. With this example, you could make this your actual workout or put it in as a finisher at the end of another workout. This is extremely challenging for your lungs, leg, and GRIP. On a personal note, I use this protocol to get ready for my Snatch Test (part of a certification process).