WOD:
Every 5:00 for 3 sets:
100-m KB suitcase carry (53/70 lb)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
Intermediate:
Every 5:00 for 3 sets:
100-m KB suitcase carry (35/53 lb)
50 double-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
Beginner:
Every 5:00 for 3 sets:
100-m KB suitcase carry (35/53 lb)
50 double-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
Home Workout:
Every 5:00 for 3 sets:
100-meter dumbbell suitcase carry (35/50 lb)
100 double-unders
30 Russian dumbbell swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same dumbbell for the swings.
Movement scaling options:
Suitcase farmers carry: Load, distance
Double unders: Reps, :90 of attempts, single-unders
Russian KB swings: Load, reps, kettlebell deadlifts
Plank hold: From the knees, with the hands on a box or a bench
Post-Workout Skill Work:
8 sets:
:20 handstand hold
:10 rest