50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set
♀ 35 lb
♂ 53 lb
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Scaling:
This is a posterior chain endurance workout. The goal here is to move with close-to-perfect form on both the swings and the run. The focus on the quality of movement will do two things for us: keep our minds focused on the present and what we're doing, and help us pace our effort in order to finish strong.
Since both these movements are cyclical, movement patterns are crucial for efficiency which translates to better intensity as we gain experience. So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last 400-meter run was your best.
Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique.
If you cannot run 400 meters in under 2:30, reduce the distance to 200 meters. If you’re new to running, you can perform a 200-meter jog/walk.
To replace the run entirely, use a bike and perform 800 meters. Avoid the rower today.
GOAL: Posterior chain and aerobic endurance
TARGETS:
ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain
BEGINNER: Quality kettlebell swings, 16- to 18-minute time domain
Intermediate option:
50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set
♀ 26 lb
♂ 35 lb
Beginner option:
35-30-25-20-15 reps for time of:
Russian kettlebell swings
*Run 200 meters after each set
♀ 18 lb
♂ 26 lb
Coaching cues:
During the kettlebell swing, think about hinging at the hips and slightly bending your legs before aggressively extending both simultaneously to elevate the kettlebell.
Resources:
The Kettlebell Swing
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill
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