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Simple and Sinister

by Hot Sauce Hunk
31 athletes joined

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
    Jul 02, 2024 12:40
  • Last Edited
    Jun 18, 2025 07:59

Summary

Unlock your strength and conditioning potential with the **Simple and Sinister** program, a focused 10-week journey designed for those who can commit to just two days a week. This program centers around two powerhouse exercises: the Kettlebell Swing and the Turkish Get Up, which target your entire body and improve functional fitness. Each session is crafted to maximize intensity and efficiency, ensuring you build strength while enhancing your mobility. Get ready to transform your workouts and elevate your performance with this straightforward yet effective regimen!
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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