Mistake #1: Random Acts Of Variety.

The “Workout of the Day” exercise format has become very popular over the last 5 or so years. There’s nothing wrong with them in theory.

Unfortunately, practice is a very different story. Many of the WODs are nothing more but a series of random events, with no continuity between threal-kettlebell-workout-routines-not-random-acts-of-varietyem. Continuity, along with consistency, is how we make progress. More on that in a minute. First, let’s look at examples.

Let’s step out of the world of exercise for our first example.

Most people travel every day to work a job. At the end of a 2 week or 30 day period, they receive a paycheck. You cannot show up one day, skip three days, show up another, and still expect to keep your job, right? You need to show up every day, perform a specific set of tasks for which you were hired, and then you get paid.

The body works exactly the same way.

Here’s a non-fat loss workout example:  If a sprinter wants to improve his sprint times, which do you think would help him? Rowing 400 meters or sprinting?

Right – sprinting. It’s common sense.

Yet, when it comes to kettlebell workouts for fat loss, people seem to think these examples don’t apply to them.

400 Swings followed by a 3 mile run one day, 77 Get Ups the next, and VO2max Snatch workout the third day is just poor “planning,” if it can even be called that.

There must be intelligence behind the workout sequencing, just like going to work, and just like the sprinter.


Because the body adapts – i.e. gets leaner – through repeated exposure to a similar stimulus. Not through doing something different each day.

In the science of workout design, we call this “continuity of the training process.”

It’s what allows you to measure progress over any given period of time. And in this case, the “progress” is a leaner you.

So, going into the basement and doing “some swings” isn’t going to cut it. Now, if you did “some swings” every day, you might be onto something. It’s less random and more focused.

Make sense?

That brings us to Mistake #2…