The 10,000 Swing Kettlebell Workout

Dan John's challenge has the simplest goal here: 10,000 two-handed swings, usually done as sessions of 500 over four or five weeks. In the rest between sets of swings you slot in a low-rep strength exercise, so the plan builds work capacity without becoming a pure cardio slog. One bell is all it needs, and a moderate one does the job, since the volume is the point. Accounts of the original schedule differ, so treat the session count and weeks as a frame rather than a rule. Choose it for a short, finite block with a number you can tick off, and expect your grip to be tested as much as your hips.