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)