Hells Bells OG

Warm up:

5 Each Side Walking Lunge Twists

3-5 Yoga Worms

2 x 10 Squat Jumps

Leg Swings (Front to Back & Side to Side)

Then complete one of the following options-

Option 1 > 3 Months

For time:

1 Mile Run/Row

For time:

200 KB Swings 25/35 & 8-10 Burpees

Begin with 8-10 Burpees then complete the remainder of that minute with KB swings. Interrupt your KB swings at the top of every minute and complete 8-10 Burpees, then resume KB swings. Continue completing burpees on the top of every minute and performing KB swings until you have accumulated 200 total KB swings.

Time the mile and the KB swings separately. You may rest as needed between them and do them in any order. Ex. KB swings first then rest, then run/row the mile.

Option 2 < 3 Months

For time:

1 Mile Run/Row

For time:

200 KB Swings 15/25 & 5-8 Burpees

Option 3 < 1 Month

For time:

1/2 Mile (800m) Run/Row

For time:

100 KB Swings 10/15 & 2-3 Burpees

Cool Down:

Child's Pose

QL Stretch

Lower Back and Piriformis Stretches

Post time for the mile and KB swings to comments

6" leg holds too easy for you? Just add a 2 year old! Nice work Casey!

116 views6 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo