The Push-Pull-Swing Challenge - Day 15

Lauren Brooks


Encinitas, California, United States

Women's Fitness, Kettlebells, Functional Movement Screen, Nutrition

  • For more information on the background to this challenge go to Day 1.
  • The challenge takes 3 weeks. There is a surprise benchmark day at the end. You only do 5 consecutive days per week so, the weekends are a time to rest.
  • Pull ups: I have added some variations below
  • Kettlebell swings: start off with a comfortable size kettlebell you can swing for 10 reps at a time. If you’re new to kettlebell swings, please practice the Hinge or Kettlebell Deadlift first.
  • Join Facebook Challenge Group if you want to share your experiences or ask questions.

Day 15 - Benchmark Day

To test yourself at the end of these three weeks we are going to keep it simple. Just like we did throughout this challenge.


Pull Ups:


As many pull ups unbroken


Push Ups:


As many push ups unbroken




Medium Load - 50 swings unbroken or as many as you can safely do without losing form
Heavy Load - 20 swings unbroken or as many as you can do safely without losing form


It's all about maintaining form and doing your reps unbroken, keeping an even tempo, and not stopping in mid-set.


Feel free to substitute your own variations if you have been doing something else, like ring pull ups, or diamond push ups, or any other modification that worked for you.


Complete list of all 15 days of the Push Pull Swing Challenge.

See more about: , , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.