Workout of the day
This workout hits all the major muscle groups. You’ll alternate between powerful swings, fast rowing, and explosive jump rope intervals. Push your pace and give it everything you’ve got!
The workout of the day consists of:
3 Rounds for Time:
- 50 Kettlebell Swings (53 lbs / 24 kg)
- 1000 meter Row
- 50 Double-Unders
Scaling
Beginner:
- 35 Kettlebell Swings (26 lbs / 12 kg)
- 800 meter Row
- 100 Single-Unders Intermediate:
- 45 Kettlebell Swings (44 lbs / 20 kg)
- 900 meter row
- 75 Double-Unders
No equipment
- 50 backpack swings
- 50 burpees instead of row
- 50 jumping jacks instead of double-unders
Warmup
- 10 minutes easy row
- 2 rounds of:
- 10 air squats
- 10 lunges (each leg)
- 10 scap push-ups
- 10 minutes skill work on double-unders
Cooldown
- 2 minutes slow row
- 2 minutes standing forward fold
- 1 minute pigeon pose (each leg)
- 1 minute child’s pose
