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18/10/24 Friday Workout of the Day

Warm-Up

3 Sets, For Quality

200m Run

8/8 Single Arm Kettlebell Push Press

2 Wall Walks


"Siege of Troy"


For Time:

5 Sets

16 American Kettlebell Swings

200m Run

15m Single Arm Overhead Walking Lunge

200m Run

8 Strict Handstand Push-Ups

-rest 1:00 b/t sets-


Kettlebell: 24/16kg

*You must switch arms @ 7.5m


Goal Time Domain: 22:00-27:00

Time Cap: 30:00


Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10


Rx+: 


For Time:

5 Sets

16 American Kettlebell Swings

200m Run

15m Single Arm Overhead Walking Lunge

200m Run

10 Strict Handstand Push-Ups

-rest 1:00 b/t sets-


Kettlebell: 32/24kg

*You must switch arms @7.5m


Level 1:


For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

15m Walking Lunge

200m Run

Dual Dumbell Z-Press

-rest 1:00 b/t sets-


Kettlebell: 20/12kg

Dumbbells: 2x12.5/7.5kg


Level 2:


For Time:

5 Sets

14 American Kettlebell Swings

200m Run

15m Single Arm Overhead Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-


Kettlebell: 20/12kg

*You must switch arms @ 7.5m


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories :

For Quality

4 Sets

30 second Wall Facing Handstand Hold

 
 
 

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