Kettlebell Conditioning Ladder | Death by Swings

Hi everyone,

This is a workout ladder of death LOL. Normally a ladder will ascend with reps on a “rung”, so it might look like 1-2-3-4-5-6-7-8-9-10 for a set. And you may do that set a few times, resulting in a ton of volume.


I wanted to experiment with keeping the reps the same, but changing the load each rung. It was also a double exercise ladder, as you’ll see.


Basically, death.


NOTE: To make it possible to do with only 1 or 2 weights available, I’ve added another way to do this ladder by keeping the load constant, but changing reps each time.


The Workout

The video really explains everything, but what I did was 4 rounds in total, resting 2-3 mins between rounds:

Rounds 1 and 2

  1. Goblet Squat x 10 reps     <== or: 3-4 (sets/rounds) of 4-6-8-6-4 (keep load the same but do these reps)
  2. Two-Handed KB Swing x 10 reps  <== or: 3-4 (sets/rounds) of 5-10-15-10-5  (keep load the same but do these reps)

I did it with 16kg, 20kg, 24kg, 20kg, 16kg

Rounds 3 and 4

  1. Two-Handed KB Swing x 10 reps
  2. Burpees x 5 reps <== or if you want to add burpee in: do 2-4 (sets/rounds) of 4-6-8-6-4 (do push-ups in all rungs, or just some)

Again, 5 stations.

The 5 burpees seem easy in your head … not so, once you get to the 24kg :-/

This workout took about about 15 minutes.

Have fun – and I’ll be back soon with more more more 😀



  • September 5, 2012

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