5 ROUNDS - FOR TIME
400m Run
20 American Kettlebell Swings
20 Push Ups
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
:15 - :30 Handstand Hold or Inversion
5 Split Squats - Right Leg Fwd
5 Split Squats - Left Leg Fwd
5 Single Leg RDL’s - Right Leg
5 Single Leg RDL’s - Left Leg
Specific Warm Up
Start with the Kettlebell Swing Primer. After you get through that with a light weight, perform the following, gradually increasing the kettlebell weight until you get to the weight you’d like to use for the workout today:
3-4 Rounds
3-5 Push Ups
Once you’re all set there, hit 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
5 ROUNDS - FOR TIME
400m Run
20 Push Ups
Workout Notes
We’ve got a classic looking workout on the docket today! This workout is FOR TIME, which means the goal is to get warmed up, start a timer, and get through this workout in the shortest amount of time possible. Be sure that while you are pushing the pace, you are also being SAFE with your choices. Train to train another day!
This workout is written as 5 rounds, but of course you can modify that number and take it down to 3 or 4 rounds if that’s better for you. Below are the guidelines and modifications for each movement.
Run Modifications
This run should be roughly 2min long and at a slightly uncomfortably fast pace, whatever that means for you! If you think these runs will take you 3min or longer, I’d recommend shortening the distance for the run so that you can run harder for a shorter amount of time. If running isn’t your thing, check out our Cardio Resource Page to find an alternative!
American Kettlebell Swing Modifications
These swings are written to be done overhead (American) but if eye-level is better for you, go for it! If the swing is just too ballistic for you or you don’t feel like you can properly get after it, go with the standard deadlift instead. Another option is to go with a Hang or Full Dumbbell Snatch for 10 reps per arm. Very similar and could work well if you need to use one arm at a time.
Push Up Modifications
As always, the number one most important criteria for your Push Up Variation is that you go ALL. THE. WAY. DOWN. TO. THE. FLOOR. If you don’t, not only will you make the push up less effective, but you will also risk injury. Use that idea to choose a push up version that allows you to complete the full range of motion for 20 reps. That’s MANY reps so feel free to drop that number down!
Optional Accessory Work
Pump Sesh! Perform 3-5 Sets of 8-12 Bicep Curls. Any style!
Cool Down
1-2min of Calf Stretches on each leg
1-2min of Pigeon / Figure 4 on each side
All the Legs Up The Wall you want!
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