Workout of the day

Time to hit the gas! This one’s all about speed and power. Push yourself through those sprints, own the kettlebell swings, and stay strict on the pull-ups. 8 rounds for time—let’s see what you’re made of!

The workout of the day consists of:

  • 8 rounds for time of:
    • 120 meters Sprint
    • 10 Kettlebell Swings (53 lbs / 24 kg)
    • 6 Strict Pull-Ups

Scaling

  • For beginners: Reduce the rounds to 5, use a lighter kettlebell (25 lbs / 12 kg), use a band for assisted pull-ups
  • For intermediates: Complete 6 rounds instead of 8, use a kettlebell at 35lbs / 16 kg, perform jumping pull-ups if needed

No equipment

  • No kettlebell: Use a backpack filled with heavy items for swings
  • No pull-up bar: Perform bent-over rows using a backpack or pair of heavy items
  • No sprint space: Run in place with high knees for 40 seconds

Warmup

  • 3 rounds of:
    • 5-minute easy jog
    • 10 air squats
    • 10 walking lunges
    • 5 push-ups
    • 5 Superman stretches

Cooldown

2 rounds of: 1-minute seated hamstring stretch, 1-minute standing quad stretch (each side), 1-minute overhead tricep stretch (each arm)