2025 CROSSFIT GAMES TICKETS ARE NOW ON SALE | BUY TICKETS

Community-Driven Culture

Fitness That Sticks

Workouts Tailored To You

Please enable location services

Use Current Location

Enhance Your Life In & Out Of The Gym

For over 20 years, CrossFit has delivered life-changing results to people of all ages and fitness levels. The CrossFit formula combines consistent training through constantly varied, functional movement with sound nutrition and community accountability to build a program that never gets old.

Find a CrossFit Gym Near You

Your CrossFit journey starts at a gym near you. We’ll help you find a location that’s convenient and ready to welcome you.

Workout of the Day

Saturday 250405

Download the App

The Crossfit.com WOD is now in the app

Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout contains five sprint-type efforts. The goal is to complete the run as quickly as possible, get your hands on the kettlebell, and go unbroken on your swings. You should have at least 2 minutes of rest between sets, which will allow you to recover and hit each set with intensity. Athletes who are capable of swinging the heavy kettlebell, but not for the total volume of the workout, should consider reducing the reps of the swings in each round and using the heavier bell. Push the pace on the runs, but only as much as allows you to get back to the kettlebell and immediately begin swinging.

Scaling:
Reduce the distance of the run. Reduce the loading and/or reps of the kettlebell.

To reduce the complexity of the kettlebell swings, consider reducing the range of motion or performing kettlebell sumo deadlifts.

In case of an injury or limitation, consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run. For the kettlebell swings, consider single-arm kettlebell swings or unloaded good mornings.

Intermediate option:
Every 5 minutes for 5 sets:
400-meter run
15 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Beginner option:
Every 5 minutes for 5 sets:
200-meter run
10 Russian kettlebell swings

18 lb
26 lb

Coaching cues:
To ensure maximum contribution of the lower body during the kettlebell swings, focus on driving your heels into the ground, then squeezing your thighs and your glutes.

Resources:
Pose Running Drills | Pose Alignment
The Russian Kettlebell Swing With Jeff Martone

Find a gym near you:
View the CrossFit map