Workout of the day

Today’s workout is a combo of kettlebell swings and running. Push through and pace yourself.

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 15 minutes:

  • 21 Kettlebell Swings (1.5 pood / 24kg / 53lb)
  • 400m Run
  • 15 Push-Ups

Scaling

  • Kettlebell Swings: Use a lighter weight (e.g., 12kg/26lb or 16kg/35lb) or perform Russian swings instead of American swings.
  • 400m Run: Substitute with a 250m run, 200m row, or 1-minute high knees.
  • Push-Ups: Perform knee push-ups or incline push-ups using a bench or box.

No equipment

  • Kettlebell Swings: Use a backpack filled with books or water bottles.
  • Running: Substitute with high knees or stair climbing.
  • Push-Ups: Perform push-ups against a wall or on your knees.

Warmup

  • 5 minutes of light jogging or brisk walking
  • 2 rounds of:
    • 10 air squats
    • 10 arm circles (forward and backward)
    • 10 leg swings (each leg, forward and side)

Cooldown

  • 5 minutes of walking to cool down
  • 3 rounds of:
    • 10 hamstring stretches (each leg)
    • 10 calf stretches (each leg)
    • 10 shoulder stretches (each arm)