Warm Up:
1 set:
1:00 row or bike, slow
:30 rest
1:00 row or bike, faster
:30 rest
1:00 row or bike, even faster
2 sets:
:20 jumping jacks
10 kettlebell Romanian deadlifts
:20 up-downs
10 kettlebell goblet squats
:20 jumping jacks
5 single-arm kettlebell shoulder presses/arm
:20 up-downs
10 kettlebell bent over rows
:20 jumping jacks
5 kettlebell windmills/arm
Specific Warm-Up:
1 set:
6 V-ups
6 Russian kettlebell swings
6-calorie bike or row
– Use workout load and machine.
WOD:
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (35/53 lb)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.
Intermediate:
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (26/35 lb)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.
Beginner:
AMRAP 15:
3-6-9-12, etc.
Sit-ups
Russian KB swings (18/26 lb)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.
Home Workout:
AMRAP 15:
3-6-9-12, etc.
V-ups
Dumbbell swings (35/50 lb)
Up-downs to a target (6 in)
– Continue adding 3 reps to each movement until time expires.
Movement scaling options:
V-up: Tuck-up, sit-up
Russian KB swing: Load, kettlebell deadlifts
Cal bike or row: Ski
Cool down:
1 set:
:30 figure-4 stretch/side
:30 seated pike stretch