FOR TIME
200m Run
15 Kettlebell Swings
20 Cal Bike
15 Kettlebell Swings
400m Run
15 Kettlebell Swings
40 Cal Bike
15 Kettlebell Swings
200m Run
15 Kettlebell Swings
20 Cal Bike
15 Kettlebell Swings
General Warm Up
3-5min of easy Cardio of Choice, then…
3 Rounds
10 Air Squats
2 Inchworms (no push up)
20 Mt. Climbers
5 Squat Thrusts
2 Inchworms (no push up)
Specific Warm Up
If Running, perform the modified Hinshaw Running Warm Up.
If using other cardio, heat it up!
Hit the Kettlebell Swing Primer
Workout of the Day
FOR TIME
200m Run
20 Cal Bike
15 Kettlebell Swings
400m Run
15 Kettlebell Swings
40 Cal Bike
15 Kettlebell Swings
200m Run
15 Kettlebell Swings
20 Cal Bike
15 Kettlebell Swings
*Note: This workout is to be performed straight through, as fast as possible. It is only written in three chunks because it is clearer to read it that way.
**Cardio Substitutions: Ideally, this workout would have two different cardio pieces. If at all possible, pick TWO of the options below and stick one in place of the running and one in place of the biking.
250m / 500m Row
500m / 1000m C2 Bike
1min / 2min Alternative Cardio
60 / 120 Jumping Jacks
100 / 200 Jump Rope (Singles or Doubles)
1min / 2min Running in place or running stairs
1min / 2min Max Burpees
Accessory Work
Take 10min to practice your inversions!
Cool Down
Hold the following stretches for 1-2min each:
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