Friday 150925

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Wednesday 230823

Wednesday 230823

5 rounds for time of:
20 box jumps
25 kettlebell swings

♀ 20-inch box, 1-pood KB
♂ 24-inch box, 1.5-pood KB

Post time to comments.

Scaling:
Push the pace on today’s couplet. Newer athletes should choose a box height and kettlebell weight that allows them to complete larger sets with minimal rest.

Intermediate option:
4 rounds for time of:
20 box jumps
25 kettlebell swings

♀ 20-inch box, 1-pood KB
♂ 24-inch box, 1.5-pood KB

Beginner option:
3 rounds for time of:
15 box jumps
20 kettlebell swings

♀ 12-inch box, 8-kg KB
♂ 20-inch box, 12-kg KB

Tuesday 231114

Tuesday 231114

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs

♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box

Post time to comments.

Scaling:
With a high volume of transitions, this workout requires consistent efforts on the kettlebell and box. Reduce the load of the kettlebell to keep all snatches unbroken and modify the burpee box jump-overs to avoid rest breaks between reps.

Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs

♀ 12-kg kettlebell, 20-inch box
♂ 16-kg kettlebell, 24-inch box

Beginner option:
For time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-overs

♀ 8-kg kettlebell, 12-inch box
♂ 12-kg kettlebell, 20-inch box

Movement resources:
The Kettlebell Snatch
The Burpee Box Jump-over

Saturday 221029

Saturday 221029

Jack
Complete as many rounds as possible in 20 minutes of:

10 push presses
10 kettlebell swings
10 box jumps

♀ 80-lb presses, 16-kg swings, 20-in box
♂ 115-lb presses, 24-kg swings, 24-in box

Post rounds completed to comments.
Compare to 180430.

Scaling:
Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 65-lb presses, 16-kg swings, 20-in box
♂ 95-lb presses, 24-kg swings, 24-in box

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

♀ 45-lb presses, 8-kg swings, 12-in box
♂ 65-lb presses, 12-kg swings, 20-in box