PREVIEW

Simple & Sinister Program

Perhaps THE MOST well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister". This program alone has taken many self-proclaimed "zeros" to hero status.

"There are only two moving parts, the swing and the get-up. No other exercises offer as many all-around benefits in such a tight package."

"To build a superman, slow movements and quick lifts are required."-Bob Hoffman of York Barbell. The get-up is the ultimate slow lift; the swing is the ultimate quick lift.

Prerequisites

Proficient in the Hard Style 1-Arm KB Swing

Proficient in the Hard Style Get Up

The Tasks

100 1-Arm Swings in 5 minutes, completing sets of 10 every 30 seconds.

1 minute REST

10 Get Ups in 10 minutes, alternating sets of 1 per side

The Standards

Simple

16kg Get Ups and 24kg Swings for Women

32kg Get Ups and Swings for Men

Sinister

24kg Get Ups and 32kg Swings for Women

48kg Get Ups and Swings for Men