“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Every 4 mins for 24 mins do:

15 Russian Kettlebell Swings, 70/53 lbs

Walking Lunge, 50 ft

15/12 Bike Calories

Athletes will work through the 3 listed movements for time and rest for the remainder of the 4-minute window
Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
Record the time it takes for each round
The final score is the slowest of the 6 rounds
To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete

The Russian Kettlebell Swing finishes with arms parallel to the ground
Choose a heavier weight here that allows athletes to complete the 15 reps in 1 set

Movement Standards:
Back Knee Touches the Ground
The Lower Body Reaches Full Extension Between Steps
Hands Remain Off the Body

If you’re short on Bikes, stagger heats by 2 minutes
If unable to Bike, complete one of the following:
Equal Calorie Echo Bike or Bike Erg or Rower
200 Meter Run
20 x 10 Meter Shuttle Runs

With rest built in and 3 simple movements, let’s bring the intensity for these 6 intervals
This is a great opportunity to turn the brain off and purely focus on effort
When the score is the slowest interval, we often talk about making sure that we stay consistent across each set
Today, if the same level of effort is there each round, the scores will take care of themselves
Shoot for unbroken Russian Kettlebell Swings, a fast Walking Lunge, and a strong effort on the Bike to finish out each rounds
During the rest periods, athletes can write up their scores, focus on finding a rhythm to their breathing, and lightly walk around to help the legs recover for the next round