Workout of the day

Hey team! Let’s kick off this Sunday with our dynamic ‘Sunday Swings and Sprints’ WOD! Today’s focus is on explosive movements and cardio bursts to get that heart pumping. Remember, the key to greatness is starting, so let’s grab our kettlebells and swing into action!

The workout of the day consists of:

For time:
3 Rounds of

  • 15 Kettlebell Swings (1.5 pood / 1 pood) (24 kg / 16 kg)
  • 15 Toes to Bar
  • 200 meter Sprint

After 3 rounds:
Finish with a 400 meter Run

Scaling

Reduce kettlebell weight:

  • Beginner - 12 kg/26 lbs for men, 8 kg/18 lbs for women
  • Intermediate - 16 kg/35 lbs for men, 12 kg/26 lbs for women Substitute toes to bar with:
  • Beginner - Knee Raises
  • Intermediate - Hanging Knee Raises Shorten run distance if necessary
  • Beginner - 100 meter Sprint, 200 meter final Run
  • Intermediate - 150 meter Sprint, 300 meter final Run

No equipment

For those without kettlebells:

  • Bodyweight squats or squat jumps for kettlebell swings
  • Sit-ups for toes to bar For runs, high knees in place or jumping jacks as time intervals
  • Beginner - 45 seconds for Sprint, 90 seconds for Run
  • Intermediate - 60 seconds for Sprint, 2 minutes for Run

Warmup

5 minutes jogging or jump rope
Dynamic stretching (leg swings, arm circles)
2 rounds of:

  • 10 Light Kettlebell Swings
  • 10 Knees to Chest
  • 100 meter Light jog

Cooldown

5 minute walk
Static Stretching:

  • Hamstring Stretch
  • Quad Stretch
  • Calf Stretch
  • Abdominal Stretch Shoulder Stretch