Workout of the Day
For Time
Run 2 miles
60 Back Squats (bodyweight)
60 KB Swings
60 HR Push Ups
*partition reps as needed. 40 minute hard time cap.
Yes, this is a WTF kind of experience. Today’s workout is a long challenging grind.
The big movement here is obviously the body weight Back Squats. Athletes should have a load on the bar that would be a tough set of 10 if they were fresh. Scale the weight if you need to! (Most will). The combination of the long runs and KB Swings will leave the legs a bit shaky for the Back Squats, make sure you’re ready to go before getting the bar on the back.
SCALING
REPS, LOADING, VOLUME…
This workout can be done in a variety of methods, below we give some suggested ways to approach the reps…
To keep the reps low and manageable
2 Sets
1mi Run…
3 Rounds
10 Back Squats
10 KB Swings
10 Push Ups
Intermediate…
4 Rounds
600m Run
15 Back Squat
15 KB Swings
15 Push Ups
Beginner…
4 Rounds
400m Run
10 Back Squats
10 KB Swings
10 Push Ups
Movements:
Back Squat | Kettlebell Swing | Push Up | Run
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Boot Camp
Cash in:
The Hundreds. Scale: Accumulate 100 in 2 min.
Tabata 1: 2x
Plank Jacks
Push Ups
Ring Dips
Ring Curls
Tabata 2: 1x
Wall Balls
Hanging Knee Raises
Tabata 3: 1x
DB Thrusters
KB Swings
Cash out:
The Hundreds. Scale: Accumulate 100 in 2 min.
Movements:
Kettlebell Swing | Push Up | Ring Dip | Thruster | Wall Ball Shot
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