50-40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups
♀ 16-kg KB ♂ 24-kg KB
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Compare to 171124.
Scaling:
Deconditioned athletes should reduce the overall volume and select a load for the kettlebell that allows you to complete the first round in 2-3 sets. Experienced athletes should strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 3 sets or less while maintaining consistent technique, consider reducing the load for the remainder of the workout.
Beginner Option:
40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups
♀ 8-kg KB ♂ 12-kg KB