Conditioning
At 0:00, with a partner, alternate full rounds and complete 5 rounds each of:
- 10 Box Jumps
- 15 Kettlebell Swings
At 20:00, with a partner, alternating full rounds and complete 5 rounds each of:
- 10 Pull Ups
- 20m Goblet Walking Lunge
15:00 time cap each workout.
Notes
Today’s conditioning is to be completed with a partner. You will alternate full rounds and complete 5 each of kettlebell swings and box jumps. Then you will rest until the 20-minute mark and complete 5 rounds each of pull ups and walking lunges. There is a 15-minute time cap on both workouts. Your score is the sum total time from both parts.
The box jumps should be done to a height that allows you to stay safe and maintain a quick pace throughout the workout.
The kettlebell swings should be heavy. Pick a weight you can maintain unbroken sets of 15, but it should get difficult on the last round or two.
The pull ups should be done in 1-2 sets throughout the workout. Substitute jumping pull ups, banded pull ups, or ring rows.
The walking lunge should be done with the same kettlebell you are swinging in the part 1. Make sure you can complete the 20m without putting your weight down and maintain a soft touch of the knee each step.