Workout of the day

Prepare to elevate your heart rate with the intense challenge of 3 Rounds for Time. This workout packs a punch, featuring a 400-meter run, 30 double unders, 20 kettlebell swings, 15 push-ups, 10 kettlebell snatches, and 5 burpees in each round. Whether you’re tackling it at RX or Scaled levels, it’s a test of endurance, strength, and mental fortitude. Lace up your shoes, grab your kettlebell, and get ready to push your limits with this dynamic routine.

The workout of the day consists of:

3 rounds for time:

  • 400 meters Run
  • 30 Double Unders
  • 20 Kettlebell Swings (1.5 pood/24kg/53lbs for RX, 1 pood/16kg/35lbs for Scaled)
  • 15 Push-Ups
  • 10 Kettlebell Snatches (1.5 pood/24kg/53lbs for RX, 1 pood/16kg/35lbs for Scaled)
  • 5 Burpees

Scaling

  • Scale Double Unders to Single Unders or line hops
  • Use a lighter kettlebell or dumbbell for swings and snatches
  • Perform knee push-ups or incline push-ups

No equipment

For those without equipment:

  • Substitute KB Swings with Odd Object Swings (e.g., backpack, water jug)
  • Substitute KB Snatches with Single-arm Odd Object Ground-to-Overhead
  • For runs, if space is limited, perform High Knees or Jumping Jacks for duration equivalent to the 400m run

Warmup

  • 5 minutes easy jogging or rowing
  • Dynamic stretching (leg swings, arm circles)
  • 20 Single Unders
  • 10 Russian Kettlebell Swings (lightweight)
  • 5 Inchworm Push-Ups
  • Mobility work (shoulder stretches, hip circles)

Cooldown

  • 5 minutes of easy walking or rowing
  • Static stretching (hamstrings, shoulders, hips)
  • Deep breathing exercises
  • Foam rolling for back and legs