A simple and sinister jolt: carry one kettlebell for a mile as fast as you can
I learned about the Kettlebell Mile last week when I stumbled across the article, The Kettlebell Mile by Mike Prevost, on the StrongFirst blog.
As Prevost explains in the article, the Kettlebell Mile is not complicated:
Performing the Kettlebell Mile is simple. Find a measured distance that is relatively flat. It can be a track, an out-and-back course, or a point-to-point mile. Anything works. Simply carry the kettlebell in the suitcase carry position, switching hands and stopping as often as you want (but the clock keeps running). Cover the distance as fast as you can. You can walk, jog, or run. No gloves are allowed but you can use chalk.
The prescribed weights for the Kettlebell Mile are 16kg (35 pounds) for women and 24kg (53 pounds) for men.