Warm Up:
1 set:
200-meter run (slow)
10 kettlebell deadlifts
5/7-calorie row
1 set:
300-meter run (moderate)
10 Russian kettlebell swings
5/7-calorie row
1 set:
400-meter run (fast)
10 kettlebell swings
5/7-calorie row
Specific Warm-Up:
1 set:
7 toes-to-bars
10 kettlebell swings
7 calorie row
200-meter run
WOD:
2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (35/53 lb)
3:00 calorie row
– Run 400 m at the start of each interval.
Intermediate:
Same as Rx
Beginner:
2 rounds for reps of:
3:00 hanging knee raises
3:00 kettlebell swings (18/26 lb)
3:00 calorie row
– Run 300 m at the start of each interval.
Home Workout:
2 rounds for reps of:
3:00 sit-ups
3:00 dumbbell swings (35/50 lb)
3:00 alternating single-arm dumbbell power cleans (35/50 lb)
– Run 400 meters at the start of each interval.
Movement scaling options:
Toes to bar: Range of motion, lying toes-to-bar
KB swing: Load, Russian kettlebell swings
Row: Substitutions
Run: Distance, Substitutions
Cool down:
1 set:
200-meter cooldown walk
1:00 cobra stretch
:30 scorpion stretch/arm