The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Use an undulating rep scheme to reach 500 total reps per workout:

• Set 1: 10 reps
• Set 2: 15 reps
• Set 3: 25 reps
• Set 4: 50 reps

You've now completed 100 reps or one cluster. Repeat the cluster 4 more times for a total of 500 swings. Between sets, experienced lifters will add a low-volume strength movement.

After each round of 10, 15, and 25 reps, rest 30-60 seconds. The first cluster will be easy and you can jam through it. In the later clusters, you'll need the full 60 seconds or more for grip strength recovery.

After each set of 50, rest will extend to 3 minutes or more. During this post-50 rest period, perform a "corrective." Stretch anything that needs it, like the hip flexors. Do a mobility movement of choice.