There & Back Again

Updated: Jul 13, 2020

Warm-up*:

Minute 1 - 10 KB Swings 25/35 & 10 Squats

Minute 2 - 15 KB Swings 25/35 & 15 Squats

Minute 3 - 20 KB Swings 25/35 & 20 Squats

Minute 4 - 15 KB Swings 25/35 & 15 Squats

Minute 5 - 10 KB Swings 25/35 & 15 Squats

*Modify weight and reps per recommendations-

< 3 Months

Full Reps and 15/25 KB Swings

< 1 Month

1/2 Reps and 10/15 KB Swings

Down Dog to Runner's Lunge and Lunge Twist

Resistance Band Chest/Shoulder Mobility & Postural Complex


Then complete one of the following options-(See below for @Home options)

Option 1 > 3 Months

AMRAP in 25 Minutes

200 m Run/Row

15 Thrusters to Back Squat 65/95

30 Situps


Option 2 < 3 Months

AMRAP in 20-25 Minutes

200 m Run/Row

15 Thrusters to Back Squat 45/65

30 Situps


Option 3 < 1 Month

AMRAP in 12-15 Minutes

100 m Run/Row

5 Thrusters to Back Squat 25/45 or Dumbbells 5/8 each

15 Situps


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch

Child's Pose


Post thoughts and # of rounds to comments


@Home Option

If you don't have a barbell available, trade the 15 Thrusters to Back Squats for 30 Thrusters with 2 Dumbbells. (One on each Shoulder)

Recommended Weights:

> 3 Months = 20/30

< 3 Months = 10/15

< 1 Month = 5/8


Congratulations Michelle and JT for completing your Bentonville 70.3 Ironman on Saturday!! #mothersonstrong



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