For time:
40 Kettlebell Swings, 53/35 lbs
30 Burpees
20 Alternating Goblet Box Step-ups, 53/35 lbs, 24/20 in
Run, 1600 m
20 Alternating Goblet Box Step-ups, 53/35 lbs, 24/20 in
30 Burpees
40 Kettlebell Swings, 53/35 lbs
WORKOUT BRIEF
DESCRIPTION
This grind of a chipper workout is a nice mix of weighted and unweighted movements
We expect this piece to take around 18-25 minutes to complete
Cap this longer effort at 30 minutes
KETTLEBELL SWINGS
These swings finish all the way overhead
Choose a weight that allows you to clear this station in 1-3 sets
BURPEES
There are traditional burpees
KETTLEBELL BOX STEP UPS
Performed with one kettlebell supported in any appropriate style (i.e., by the side; on the shoulder; in the front rack, goblet hold, etc.)
Switch legs every rep for a total of 10 each side
Choose a weight and height that allows you to complete in 1-2 sets
RUN
See the modifications section for running alternatives
STRATEGY + WOD
GENERAL
With the same amount of barbell work on either side, let’s look to maintain a similar time for the first 100 and last 100 reps
Pace on the run that allows you to re-create your effort on the back half
MODIFICATIONS
KETTLEBELL SWINGS
Russian kettlebell swings
KETTLEBELL BOX STEP UPS
Bodyweight step ups
Step back lunges
RUN
Row Meters (2000)
Bike Meters (4000)
Recent Comments