Specific Warm-Up:
2 rounds:
7 Russian kettlebell swings
20 pulls on the rower
– Rest 1:00 between rounds.
WOD:
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Intermediate:
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Beginner:
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Home Workout:
5 x 4:00 rounds:
30 Russian dumbbell swings (35/50 lb)
AMRAP:
12 up-downs
12 alternating reverse lunges
– Rest 1:00 between rounds.
– Score is total reps.
Masters 55+ option:
5 x 4:00 rounds:
30 Russian kettlebell swings (26/35 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Movement scaling options:
Russian KB swings: Load, kettlebell deadlift, good mornings
Row: Any machine available
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm