| Duration: | 12 |
| Goal: | To Swing a 16 kg kettlebell for ten (10) minutes. |
| Author: | Takenf from Mark Wildman YouTube Videos |
| Level: | Begginer |
| Week | Date | Duration | |
| 1 | 02/20 | 39 | |
| 2 | 02/27 | 43 | |
| 3 | 03/06 | 48 | |
| 4 | 03/13 | 53 | |
| 5 | 03/20 | 58 | |
| 6 | 03/27 | 64 | |
| 7 | 04/03 | 70 | |
| 8 | 04/10 | 77 | |
| 9 | 04/17 | 86 | Peak |
| 10 | 04/24 | 60 | Taper Down |
| 11 | 05/01 | 105 | Event Day - All out |
| Assumptions |
| Rowing @ 2:30 min / 500 m |
| Half Marathon: 21K or 21000 meters |
| Projected event time: 105 minutes |
| Calculations |
| Workouts are oriented by time Not Distance |
| You’ll peak at week 9 - 80% of the total projected time |
| Taper down at 60% of the project time |