On the 0:00:
A) Every 3mins x 3rds:
Alternating barbell front rack lunges
12-8-4
*Barbell taken from the deck.
On the 10:00:
B) Every 3 minutes until failure, complete 2 rounds of:
3 Sit-ups
3 Kettlebell swings
8m kettlebell walking lunges
Rest with the remaining time in the interval.
*Add 3 reps to the sit-ups and kettlebell swings in each progressive 3-minute interval.
Men: 24kg KB
Women: 16kg KB
Rx’d+ = GHD sit-ups/ 32kg (24kg) KB
Masters 50yrs+/ Teens = 20kg (12kg) KB
Masters 60yrs+ = 16kg (10kg) KB/ 8m Bodyweight walking lunges
Stimulus and Strategy:
Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 sit-ups and 15 kettlebell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettlebell walking lunge, carry the kettlebell however you like.
Post loads (A), completed rounds, reps and options to comments.
