Saturday

240113

Workout of the Day

22

For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little like Jell-O, but once you start moving, they’ll remember what to do.

Intermediate option:
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
400-meter run
40 kettlebell swings
200-meter run
40 kettlebell walking lunges
400-meter run

♀ 18 lb
♂ 26 lb

Resources:
Running Fundamentals
The Kettlebell Swing
The Walking Lunge

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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

The Walking Lunge

Learn the Movement

Comments on WOD 240113

22 Comments

Comment thread URL copied!
Christopher Parker
October 8th, 2024 at 12:10 pm
Commented on: 240113
17:32 RX

M/41/5’9”/195#
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Mikhail Laptev
July 2nd, 2024 at 11:57 am
Commented on: 240113
26:30
Intermediate
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Jeremy Garcia
March 7th, 2024 at 6:04 pm
Commented on: 240113
M/33/5'7"/218lbs

~[17:00]
0.5Miles ~ (4:00)
KBSwings 35lbs 60 ~ (3:00)
0.3Miles 
KBSwings 35lbs 60 (20,20,20) ~ (3:00)
0.5Miles ~ (4:15)

Had a heavy lift day yesterday and didn't want to do lunges. Just did more KB swings. Done a workout similar to this a while back with stamina scale of just 100+ heavy KB swings followed by a (1-1.5?) mile run. Back blew up as expected. Runs were at a hard pace but did not redline. Just wanted to get in a solid run today.

 Feel like running is missing from my workouts lately, and that I'm out of running shape. Still not too bad, my engine saved my legs. Just checked the box as getting a running workout in after yesterday's heavy lift.
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Christian Simpson
March 5th, 2024 at 6:20 pm
Commented on: 240113
SC to single 50#kb...23:22
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Markus Gruber
February 25th, 2024 at 1:10 pm
Commented on: 240113
17:20
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James Gomez
January 30th, 2024 at 10:55 am
Commented on: 240113
Advanced option: 31:43. First time I used that KB weight level on swings.
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Sheeran Meatte
January 25th, 2024 at 5:20 pm
Commented on: 240113
42 YOF - 200 lbs
Intermediate option using 25 lb dumbell. 
For walking lunges I did 60 each leg holding DB in arms at chest. 
40:11 time
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Nate Gordon
January 24th, 2024 at 6:52 pm
Commented on: 240113
15:42 runs on treadmill
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Christina McCarty
January 24th, 2024 at 5:16 pm
Commented on: 240113
Is this a single or a double KB lunge?
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Ki deok Park
January 20th, 2024 at 9:13 am
Commented on: 240113
Rx 28:21
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Jesse Montagnino
January 19th, 2024 at 10:33 pm
Commented on: 240113
Assault bike 2k
60 swings @ 53
Assault bike 1k
60 lunges @ 53 
assaultbike 2k

16:58
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Eric Laroche
January 18th, 2024 at 4:36 pm
Commented on: 240113
Male 5,11 180lbs 

56 calories echo bike
60kb swings 70lbs
28calories echo bike
60 walking lunges with 2x 30lbs DBs
56 calories echo bike 

gazz out at the last 56 calories 

good workout 🤘🏽
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Eric Laroche
January 18th, 2024 at 4:37 pm
24:04 time
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Alvaro Bustillos
January 18th, 2024 at 4:29 pm
Commented on: 240113
M/39/205lbs/67in

Time: 16:49 rx’d

not sure how the kettlebell walking linges were supposed to be done so i did it with one holding it at my chin.
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Vito Zolota
January 17th, 2024 at 5:54 am
Commented on: 240113
M/50-54 🎅🏻
Intermediate TT 21:45
4:20 800m run
4:00 16kg 60 KBS
2:48 400m run
5:44 2*16kg 60 WL
4:33 800m run
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Dave DeCoste
January 16th, 2024 at 9:45 pm
Commented on: 240113
15:57 Rx
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Michał Saiyan Smuszkiewicz
January 16th, 2024 at 9:21 pm
Commented on: 240113
M/93 kg / 30y

800m run
60 KB Swings 20kg
400m run
60 walking lunge kB 20kg
800m run
14:52 m
Comment URL copied!
Chris Meldrum
January 16th, 2024 at 5:46 pm
Commented on: 240113
As rx’d, 15:53.

First 800 at 3:40.  Broke KB swings 30-20-10.  Tried to keep breaks to 20 seconds.  400m around 2:00, not pushing.  Broke lunges 20-20-10-10 – but very quick breaks.  First 40 lunges were KB at side, last 20 in goblet position.  Last 800 was around 3:30, first 200m was rough coming off the lunges.

50m/5'10"/185
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Michael Arko
January 16th, 2024 at 4:44 pm
Commented on: 240113
Subbed / scaled with
Row 1000-500-1000 m
1 pood KB
2x 0.5 pood dumbbell lunges (rack)
19:36

Broke down on the lunges - had to pause at each turn-around (at 19, 28, and 50 lunges), then broke down on the final row: stopped for a sip of water, then caught a crab with wet hands, just a mess.
Comment URL copied!
Karissa Van Liew
January 16th, 2024 at 1:36 am
Commented on: 240113
800m run
60 KB Swings 20kg
400m run
60 walking lunge DB 7.5 rack
800m run
17:46
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Glenn Hodges
January 15th, 2024 at 11:20 pm
Commented on: 240113
53/m/210/70"
I misread the WOD description and did 60 more KB swings instead of walking lunges. To punish myself for not paying attention to detail, I did the 60 lunges as a "cash out" after the WOD.
Cannot run so did the 800 and 400m on the rower with damper set to 5.
GREAT WOD!
Time: 14:56
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Antonio Alves
January 15th, 2024 at 10:50 pm
Commented on: 240113
modified, untimed: 
--
100 DB swings @ 21 kg
100 DB front squats @ 2x 10,5 kg

alternating sets of 20 reps each movement.
--
Peace.
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