2 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Rest 5 minutes, then repeat.
This workout a variation of “Helen” and is all about intensity. You must run as fast as you can to create the intended stimulus.
Tag Archive: kettlebell swing
3 rounds for time of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 53/35 lbs
15 Pull-ups
10 Back Squats, 225/155 lbs
Scale as needed.
3 RFT
20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight
then…
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”
Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.
“Grace”
30 reps for time:
Clean and Jerk (135/95 lbs)
rest 5 minutes, then
“Helen”
3 RFT
400 meter run
21 Kettlebell swings (1.5/1 pood)
12 Pull-ups