6 ROUNDS - FOR TIME
200m Run
10 Kettlebell Deadlifts
10 Kettlebell Swings
General Warm Up
Start today with the Full Joint Rotation Warm-up. After that…
3 ROUNDS
10 Light Kettlebell Deadlifts
10 Light Sumo Deadlift High Pulls
10 Mountain Climbers (Each Leg)
10 Bicycle Crunches (Each Leg)
1:00 of Running in Place or Pose Running Drills
Specific Warm Up
We’ve already touched on the kettlebell a little bit in the general warm up, but let’s queue up the swing by hitting the Kettlebell Swing Primer. When that’s feeling good, work your way up to the weight you are planning to use in the workout and test it to make sure it feels doable.
Finish with, say it with me now, the HIN! SHAW! WARM-UUUP! ¡VAMOS!
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
6 ROUNDS - FOR TIME
200m Run
Workout Notes
Alrighty, we’ve got a pretty straight forward workout today! This workout is FOR TIME, which means we want to get all of the work done in as little time as possible, pushing the pace and the heart rate way up, but keeping the movements safe and beautiful. Because the running distance is short, the expectation is to run as fast as you can! Same deal for the Kettlebell Swings. Because there are only 10 per round, you may be able to go heavier than you usually do. Challenge yourself!
Run Modifications
This run should be 1:00 or less, at least in the first few rounds. If you can’t run the 200m in 1:30 or less, I’d suggest shortening the distance so you can really push the pace. You can also take the run, or any option from our Cardio Resources Page, and go as hard as you can for 1:00!
Deadlift and Swing Modifications
The Deadlift and the Swing are meant to be done with the same implement (KB/DB/DB’s) but you could do the deadlifts with a Barbell or PVC and then switch to a swingier item. The reason I’m including both of these movements in one section is that they are both “Hinge” movements, so if one isn’t working for you, you can just do more of the other for a total of 20 reps. For example, if the swing isn’t your jam, just do 20 deadlifts. If you can swing but you have trouble getting a deadlift to the ground, do 20 swings. If you still want to mix it up for 10+10 reps as the workout is written, you can do 10 Russian Swings +10 American Swings. As long as you are hinging, it’s all good!
Optional Accessory Work
Tabata: Hollow Hold
Then…
Tabata: Arch Hold
*One tabata 8 Rounds of :20 on / :10 off for a total of about 4min.
Cool Down
1-2min of Calf Stretches
1-2min of Couch Stretch on Each Leg
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