As you can imagine, the Super Sinister challenge is going to push you in completely different ways than Classic Sinister. The ability to cleanly execute Classic Sinister, on a consistent basis, is a pre-requisite for attempting Super Sinister—quite the high bar. While Classic Sinister tests your power and strength, Super Sinister challenges both your work and metabolic capacities. No doubt, performing 100 one-arm swings broken into sets of 10, as one does in Classic Sinister, is metabolically challenging; however, performing 100 one-arm swings unbroken is metabolically challenging on a completely different level. You can expect to hit ≥98% of your max heart rate (MHR) during the test. This is higher than you would likely hit in Classic Sinister, which for most of you, would be somewhere between 88% and 92% of your MHR. That may not sound like a big difference, but when you are in the middle of 100 unbroken one-arm swings and your heart rate (HR) is pushing 100%, it is almost nauseating…and then you start your get-ups.

While the program I used to train for Classic Sinister was more complex, I kept things simple (pun not intended) for Super Sinister.