Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings
♀ 53 lb
♂ 70 lb
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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
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