2018 Challenge – Simple & Sinister

For the 2018 Challenge, we’re adding Swings & Getups to your regular routing, a la Pavel’s Simple & Sinister.

I have a couple extra copies of the book at the gym you can pick up for $20 if you’d like to have one on hand. But I’m going to break down the routine for you here:



I’m making it even simpler than Pavel’s simple, because Pavel doesn’t really do simple =)

So our “Simple” version is for you to add this to any day you wouldn’t normally train:

  1. 100 Total Swings, any style (2-hand, one-hand, alternating), any weight
  2. 10 Total Getups, any weight, even no weight or a shoe

It’s really that simple. No time limit. Just go with how you feel.

*One stipulation: the swings should be powerful (not necessarily heavy), so when performing the 100 swings, do 10 powerful swings at a time, & shake out/rest as needed.



Our version of “Sinister” will be to hold yourself to the time constraints.

  1. 10 Single Arm Swings every 30-seconds for 5-minutes, switching arms each round
  2. rest 1 min
  3. 1 Get-up every minute for 10-minutes, switching arms each round
  4. Get heavier as it gets easier


A Couple Caveats:

  1. If you’re going for Sinister & you don’t feel awesome one day, do a Simple day
    • no judgements
    • no time
    • something is better than nothing
    • a light day when needed is better than pushing through a hard day when your body is saying NO!
  2. If you’re going for Sinister & you want to move up in weight, do so slowly
    • move one round (each arm) of swings to the next heavier weight (preferably the 2nd or 3rd round)
    • add more rounds at the heavier weight until all rounds are with the heavier weight
    • same goes for Getup
  3. Getup & Swing weights DO NOT have to move up at the same time or at the same rate


Your Challenge will include:

  • a calendar to track your training (because you know you need one for 2018!)
  • measurements before, half way, & at the end
  • reassessment & progress check half way
  • FMS before & at the end
  • a facebook message group for those doing the challenge
  • guidance from me on how to progress/handle challenges you may face


Click here to JOIN the Challenge NOW


Valerie Hedlund

Author Valerie Hedlund

Training Studio in San Clemente, CA. Life is better when you're strong. We love helping people find their strength.

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