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Simple and Sinister

by Jed V

Program Description

This program involves 100 one-hand swings and 10 get-ups. The 10×10 swings must be completed in 5 minutes by performing 10 swings every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed on the minute for 10 minutes.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 29, 2025 10:47
  • Last Edited
    Sep 17, 2025 06:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Full Body
41.7%
Quadriceps
25%
Glutes
16.7%
Hamstrings
8.3%
Front Delts
8.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 7
2
Turkish Get Up
10
1 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Kettlebell Swing
10 Sets
10 Reps
@7
2
Turkish Get Up
10 Sets
1 Reps
@7
Day 2
1
Kettlebell Swing
10 Sets
10 Reps
@7
2
Turkish Get Up
10 Sets
1 Reps
@7