5 ROUNDS - FOR TIME
20 Kettlebell Swings
20 Squat Thrusts Over the Kettlebell
General Warm Up
Start with 3-5min of Cardio of choice, then…
3 ROUNDS
5 Squats
5 Push Ups
:30 of Plank Up-Downs
Specific Warm Up
Start with the Kettlebell Swing Primer and then take 2-3 sets of 5 swings, gradually adding weight, until you find a weight that will be challenging to swing for 20 reps in a row.
After that, test out your Squat Thrust and try jumping over the weight that you are swinging. This jump can be lateral or forward. If you think you can do it, try a set of 5 to see how it feels.
Workout of the Day
5 ROUNDS - FOR TIME
Workout Notes
Very simple couplet today! This workout is FOR TIME, which means we want to try to get through it as quickly as possible while maintaining solid technique. Because of this particular combination of movements, you will be very winded and very sweaty very quickly!
Kettlebell Swing Modifications
The swings today can be any style, overhead (American) or eye-level (Russian.) If you like the ballistic swinging option but don’t have a good weight at home for swinging, you can modify this to be a dumbbell Hang Power Snatch or Hang Power Clean. If you want to slow things down, go with an option from the Deadlift video, the Romanian Deadlift, or the Single Leg RDL.
Squat Thrust Modifications
This movement is one everyone should be able to do, be it slow or fast. If you can't jump over the target, just go with a regular squat thrust. If for some reason the Squat Thrust just isn’t happening for you, you can go with 50 Jumping Jacks or use our Cardio Resources Page to create a little chunk of cardio that lasts between 30 seconds and 1 minute.
Optional Accessory Work
Perform 3-5 Sets of as many Strict Pull Ups as you can, resting as needed. If this is not for you, jump on the Pull Up Program and spend 10-20min working on the most appropriate station for your fitness needs/goals.
Cool Down
1-2min of Forward Folds
1-2min in the Bottom of the Squat
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