WOD: For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-KB Russian swings (35/53 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.
Intermediate: For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
20 double-KB Russian swings (26/35 lb)
:10 rest
Double-KB Russian swings
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.
Beginner: For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-KB Russian swings (12/18 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.”
Home Workout:
For total reps:
6 sets:
Double-dumbbell Russian swings (35/53 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-dumbbell Russian swings (35/53 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.
Cool down:
1 set:
1:00 couch stretch/side
1:00 calf stretch/side