WOD:
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (53/70 lb)
15/20-cal bike
10 Russian KB swings (53/70 lb)
– Score is the slowest round.
Intermediate:
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (35/53 lb)
10/15-cal bike
10 Russian KB swings (35/53 lb)
– Score is the slowest round.
Beginner:
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (18/26 lb)
7/10-cal bike
10 Russian KB swings (18/26 lb)
– Score is the slowest round.
Home Workout:
Every 5:00 for 5 rounds:
:30 dumbbell front rack hold (35/50 lb)
300-meter run
10 dumbbell hang cleans
– Use two dumbbells.
– Score is the slowest round.
Movement scaling options:
Single KB goblet hold: Load, duration
Bike: Calories, row or ski same calories, run 200 meters
Russian KB swing: Load, reps, kettlebell deadlifts
Cool down:
1 set:
:30 pigeon stretch/side
1:00 straddle stretch