100 KB Swings for Time
100 KB swings for time. Sub-5 minutes is the Pavel "Simple" benchmark. Pure hip-hinge conditioning.
Estimated session
- Movements 1
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Two-Handed Kettlebell Swing Break into manageable sets — typical pattern: 20-15-15-10-10-10-10-10. Target sub-5 minutes total. 8 × 20–10 · rest 30s | 8 | 20–10 | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Single hardstyle hinge movement; the per-set break pattern is one block of 100 reps for time, not 8 distinct exercises. Hold the rep targets; cut a working set's reps and bank the rest if hip drive decays (rounding, bell stalling below chest) rather than grinding RPE9.5 with squatty form. Bell load is the only progression lever: advance one size (typ. +4 kg) once total time clears sub-5 with clean reps, else hold. Sub one-hand KB swings (same reps split L/R) or DB swings at equal load if no bell. Conditioning closer — keep rest at the prescribed 30 s.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the 100 KB Swings for Time template?
Single hardstyle hinge movement; the per-set break pattern is one block of 100 reps for time, not 8 distinct exercises. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is 100 KB Swings for Time, and how long does it take?
100 KB Swings for Time runs 1 movement and about 8 working sets, roughly 23 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight