Strength
Every minute on the minute for 8:00:
- :30 Heavy Front Rack Hold
Notes
Today’s strength is front rack holds. This can be done with two kettlebells, a barbell, or an odd object. Check out this video on different variations of a front rack hold.
Conditioning
Complete as many rounds as possible in 14:00:
- 14 Kettlebell Swings
- 14/11 Calories
Notes
Today’s workout is a simple couplet of kettlebell swings and calories. Your score is how many rounds and reps you have completed in 14 minutes.
The kettlebell swings should be done at a weight that allows you to complete all 14 reps unbroken for a majority of the workout. Adjust the weight accordingly.
The calories should take no longer than 1:00 each round. If you do not have a machine, run 200m as a substitute.
Track Workout
6 sets:
- 400m at mile pace + :09 / 400m,
- 200m easy jog,
- 200m at mile pace + :05 / 400m,
- 200m easy jog
Rest 2:00