5 ROUNDS - FOR TIME
10 Russian Kettlebell Swings
10 Cal Bike
10 Step Ups
10 Cal Bike
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
10 V-Ups
Specific Warm Up
Begin today by working your way through the Kettlebell Swing Primer. Then, test out a few short sets of Step Ups and decide whether or not you should be adding weight to this movement. After that, spend 1:00 on the bike (or whatever your method of cardio will be.) Start nice and easy and every 10 seconds or so, pick up the speed so that you end up moving at a pretty fast pace by the end.
Workout of the Day
5 ROUNDS - FOR TIME
10 Cal Bike
10 Step Ups
10 Cal Bike
Workout Notes
Simple workout today! Take the workload and perform 5 Rounds, as quickly as you can! Make sure you go as heavy as you can on the swings because 10 reps at a time is a very low rep count for Russian Swings. Other than that, speed, speed, speed!
Kettlebell Swing Modifications
This is the simpler, less scary variation of the Kettlebell Swing, but if for some reason you really want to, you can always go with the Overhead (American) Kettlebell Swing. If the swing is too hard for you to coordinate, go with the standard Deadlift!
Step Up Modifications
These can be weighted or unweighted. If you don’t have anything to step up onto, go with Lunges or Split Squats!
Bike Modifications
This bike should be around :30 to 1:00. If you don’t think you can bike 10 cals in under a minute, reduce the number of cals so you can go harder for a shorter time. Use our Cardio Resources
Page for other cardio options and use the same time frame!
Optional Accessory Work
Spend 10min practicing your Handstand Walk Progression or Handstand Holds / Inversions!
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Forward Folds (On Each Leg, If Necessary)