3 ROUNDS - FOR TIME
30 Kettlebell Swings
15 Burpees Over the Bell
General Warm Up
3-5 min of light cardio of choice, then...
3 Rounds
5 Squats with pause at the bottom
20 Jumping Jacks
Specific Warm Up
Only two movements on the docket today. Start with the Kettlebell Swing Primer so you can “grease the groove” and decide which swing style will be right for you today. After that, add a little weight (if necessary) to get to the level you want to use for the workout. See notes for suggestions.
Finally, do a set of 3 Burpees. Then, do a set of three burpees over the bell, but slowly and carefully. If that goes well, try a set of 3 burpees over the bell as quickly as you safely can.
Workout of the Day
3 ROUNDS - FOR TIME
15 Burpees Over the Bell
Workout Notes
Wow, this workout looks simple in the worst way! This workout is written to be FOR TIME, which means we want to try to get the work done in as little time as possible, while maintaining SAFETY FIRST. For this workout, you can choose between American (overhead) swings and Russian (eye-level) swings. Whatever works best for you! If those aren’t your jam, you can swap in a simple Deadlift instead. Just listen to your body, based on whether or not you did the Deadlift workout at the top of the week.
For the Burpees, you can either do full burpees, Squat Thrusts, or 8 Count Body Builders, depending on how you feel about burpees. Also, feel free to bring the number of burpees down to something you can do in 1:00 - 1:30. Feel free to remove the “over the bell” part if you don’t have the space!
Optional Accessory Work
Practice your Handstands / Inversions or Handstand Walks for 10min!
Cool Down
1-2min of Happy Baby
1-2min of Pigeon / Figure 4 on each side
Comments