Workout of the day
A fast-paced mix of kettlebell swings and jump rope for a full-body workout.
The workout of the day consists of:
3 Rounds For Time:
- 12 American Kettlebell Swings (53/35 lbs, 24/16 kg)
- 50 Lateral Hops Over the Kettlebell
- 10 Burpee Box Jumps (24"/20")
Scaling
- Reduce weight of kettlebell to 26 lbs (12 kg) or lighter
- Step-up instead of box jumps
- Regular burpees instead of burpee box jumps
- Single-unders instead of lateral hops
No equipment
- Backpack swings instead of kettlebell swings, adjust weight as needed
- Lateral hops over a broomstick or any low object
- Burpee broad jumps instead of burpee box jumps, aiming for distance
Warmup
- 400m jog or 2 minutes of easy jump rope
- 10 leg swings each side
- 10 arm circles each direction
- 10 air squats
- 10 lunges with a twist
Cooldown
- 5-minute slow walk or easy jump rope
- 30 seconds each side hip flexor stretch
- 30 seconds chest stretch
- 30 seconds seated forward fold
