Complete as many rounds as possible in 25 mins of:
75 Double Unders
25 Russian Kettlebell Swings, 70/53 lbs
20 Kettlebell Goblet Reverse Lunges, 70/53 lbs
15 Toes-to-bars
Single Arm Kettlebell Suitcase Carry, 70/53 lbs, 100 m
WORKOUT BRIEF
DESCRIPTION
Half of this longer AMRAP workout is spent on heavy loaded kettlebell movements
On top of the double unders and toes to bar, we’ll perform three different kettlebell exercises: russian kettlebell swing,kettlebell goblet reverse lunges, and a single arm kettlebell suitcase carry.
The name of the game today is chipping away at manageable sets to keep steadily inching forward
The goal is to choose weights and variations that allow you to complete 2 to 3 rounds today
DOUBLE UNDERS
Choose a rep number or variation that takes less than 2 min or less to complete
Other Options:
2 min of Practice or Attempts
150 Single Unders (2x)
Reduce Reps
RUSSIAN KETTLEBELL SWINGS
These swings finish with the arms parallel to the ground
Athletes should choose a weight they can complete within 1-2 sets
KETTLEBELL GOBLET REVERSE LUNGES
Switch legs every rep for a total of 20 each side
Choose loads for the weighted lunges that allow you to complete it in 1-2 sets
TOES TO BAR
Choose weights rep numbers that allow you to complete this exercise in around 1 minute
SINGLE ARM KETTLEBELL SUITCASE CARRY
You can switch hands however you see fit on the suitcase carry
This is ideally the same weight that was used for the russian kettlebell swing and reverse lunges.
STRATEGY + WOD
GENERAL
With moderate rep numbers, heavier weights, and a long time domain, this piece is all about chipping away at each station
Having a plan going into the 25 minutes for all the weighted movements can help you keep moving forward efficiently
The best break-up plan is the one that limits your rest between sets to about 10 seconds or less
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