If a workout is graded as For Time, the goal is to perform the specified amount of work as soon as possible (AFAP).
The ranking "For Time" workouts is calculated as the cumulative amount of minutes and seconds (e.g. 08:15) on the clock when the last rep of the exercise is done.
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
Scaled:
For time:
100 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 16/12 Calorie Echo Bike
**Start the workout with Wall Balls
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Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.
Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb. plates
♀ 110 lb. ♂ 165 lb.
Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups
Aerobic Capacity:
2 sets:
4min at moderate pace
90sec at fast pace
-3min rest-
3min at moderate pace
60sec at faster pace
-2min rest-
2min at moderate pace
30sec at fastest pace
-1min rest
1min at moderate pace
15sec sprint at max effort
-Rest 4min between sets-
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