Warm Up
Bike OR Row 5 Minutes
2 Rounds:
-10 Good Mornings (with empty barbell)
-10 Jumping Air Squats
-10 Light KB Swings
Running Warmup:
-50’ High Knees
-50’ Soldier Kicks
-50’ Karaoke
-50’ Back Pedal
WOD:
Each Round is on a 3 Min Clock
-Run 400 Meters/ OR Row
-Max Reps KB Swing
Rest 1 Min After each Round
Repeat until you reach 100 KB Swings TOTAL!
Cut Off Today: 23 Min or 6 Total Rounds
Suggested Weight Men: 40-55# Women: 25-35#
COACHES NOTES
To clarify, every 3 minutes you’ll run 400m. With the remaining time in the three minute window, do as many kettlebell swings as you can. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the run is going to take longer than 2 minutes, adjust the distance. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!
400M RUN
You’re working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 2 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
Rowing
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Dumbbell Swing Eye Level Swing