Hells Bells & Row & Lunge

Warm-up:

200 m Run/Row

20 Squats

Down Dog to Runner's Lunge & Twist

1:00 Plank


Main Workout in 2 Parts

Part One:

Option 1 > 3 Months

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.


Option 2 < 3 Months

For time:

150 KB Swings 15/25 & 6-8 Burpees

Begin with 6-8 Burpees then complete the remainder of that minute with KB swings. Interrupt your KB swings at the top of every minute and complete 6-8 Burpees, then resume KB swings. Continue completing burpees on the top of every minute and performing KB swings until you have accumulated 150 total KB swings.


Option 3 < 1 Month

For time:

75 KB Swings 10/15 & 2-3 Burpees

Begin with 2-3 Burpees then complete the remainder of that minute with KB swings. Interrupt your KB swings at the top of every minute and complete 2-3 Burpees, then resume KB swings. Continue completing burpees on the top of every minute and performing KB swings until you have accumulated 75 total KB swings.


Part Two:

Option 1 > 3 Months

AMRAP in 10 Minutes

200 M Row

20 Walking Lunge Steps (R+L=2)


Option 2 < 3 Months

AMRAP in 8 Minutes

200 M Row

20 Walking Lunge Steps (R+L=2)


Option 3 < 1 Month

AMRAP in 5 Minutes

100 M Row

10 Walking Lunge Steps (R+L=2)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


Post number time for part one and number of rounds for part two to comments




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