Workout 1
Session 1This workout’s sets follow from your answers on the day.
Dan John 10,000 Swing Challenge
Five rounds of kettlebell swing ladders total 500 swings, with one, two and three strength reps between sets.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Dan John 10,000 Swing Challenge asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 |
| 2 | 6 | 7 | 8 | 9 | 10 |
| 3 | 11 | 12 | 13 | 14 | 15 |
| 4 | 16 | 17 | 18 | 19 | 20 |
How it works
The program’s own rules, as Catalyst runs them.
Complete twenty workouts, each with five rounds. Train two days, rest one day, and repeat that pattern. Each round is ten swings and one strength rep, fifteen swings and two strength reps, twenty-five swings and three strength reps, then fifty swings. Rest thirty to sixty seconds after each of the first three swing sets and at least three minutes after the fifty swings, including in the final round. Choose one strength exercise for the whole workout: overhead press, dip, goblet squat or chin-up. You may change it for the next workout. Suggested kettlebells are twenty-four kilograms for men and sixteen for women, but choose a lighter bell if you need it for clean form. Use the weight you actually have chosen; there is no planned weight increase. Finish all twenty workouts and ten thousand swings to complete the challenge. If you miss a day, move the remaining workouts while keeping the two-training-days, one-rest-day pattern.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Kettlebells
- Parallel bars
- Pull-up bar
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Dan John 10,000 Swing Challenge in Catalyst
Every workout ready. Every target clear.
Join the waitlist and we’ll email you the day Catalyst launches.