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“The Coyote”

Challenge Workout by Dan John

3.2K 137
  • 20 Rounds for Time
  • 15 Kettlebell Swings (24/16 kg)
  • 5 Goblet Squats (24/16 kg)
  • 3 Push-Ups

With a running clock, as fast as possible complete the prescribed work in the order written for 20 rounds.

Score is the time on the clock when the last round of the Push-Ups is completed.

Intended Stimulus

This little workout covers all the basic human movements and has the odd ability to always allow “one more round.” Simply try this for five rounds the first time and you’ll find that you have, by itself, an appropriate, repeatable, all-round workout. If you can handle the volume, 20 rounds equals 300 swings, 100 squats, and 60 push-ups and is a respectable workout. To make it harder, first increase the number of Push-Ups. Then, add a bigger bell. This is a great workout anywhere, any time, and for any reason.

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Background: This workout was one of the challenge workouts Dan John posted on T-Nation back in 2014. It was a staple of the Coyote Point Kettlebell Club.

Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

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