For time:
75 kettlebell swings
Run 1 mile
75 kettlebell swings
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 141201.
Scaling:
Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.
Intermediate Option:
For time:
50 kettlebell swings
Run 1 mile
50 kettlebell swings
♀ 12-kg KB ♂ 20-kg KB
Beginner Option:
For time:
30 kettlebell swings
Run 800 meters
30 kettlebell swings
♀ 8-kg KB ♂ 12-kg KB