FOR TIME
800m Run
20 Kettlebell Swings
600m Run
20 Kettlebell Swings
400m Run
20 Kettlebell Swings
200m Run
General Warm Up
3-5min of Cardio of choice to get those muscles warm, followed by…
3 ROUNDS
10 Air Squats
10 Easy Bodyweight Rows
5-10 Strict Hanging Knee Raises or Sit Ups
Specific Warm Up
Start with the Kettlebell Swing Primer, then work your way to a weight that seems appropriate for 20 reps at a time for you and your bod. After that, get in your Hinshaw Warm Up and let’s get after it!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
FOR TIME
800m Run
600m Run
20 Kettlebell Swings
400m Run
20 Kettlebell Swings
200m Run
Workout Notes
This workout looks like a blast! As it’s written, this workout is “FOR TIME” which means that we want to try to get through all of the work in as little time as possible, but safely! The running will start off long and then get shorter and shorter until we finish with a quick sprint. The swings stay consistent the whole time and can be 20 Russian Swings or 20 American Swings or some of each! Totally up to you and your comfort level.
Run Modifications
These runs should be roughly 4min, 3min, 2min, and 1min. If you’re speedy, they could each be even shorter! If you don’t think you can hit those distances in relatively close to that time (that’s an 8min mile run pace, btw) then you can just run for a set length of time instead! You can run 2min away from your workout station and then 2min back, then 1:30 away and 1:30 back, etc. If you can’t run or would just like other options, use those time frame suggestions or the equivalents on our Cardio Resources Page!
Kettlebell Swing Modifications
As noted above, these can be any style of swing you’d like! If the swing isn’t a move that works for you, try a standard Deadlift instead. If you have no equipment, go with Power Jumps!
Optional Accessory Work
Accumulate 25 - 50 Strict Toes To Bar (or Hanging Knee Raises, Sit Ups, or V-Ups) in as few sets as possible.
Cool Down
1-2min of Forward Folds
1-2min of Forearm Stretches
Comentarios