Every 3 minutes until failure, complete 2 rounds of:
3 toes-to-bars
3 kettlebell swings
25-foot kettlebell walking lunges
♀ 35 lb
♂ 53 lb
Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.
Post reps to comments.
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 toes-to-bars 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.
Scaling:
Reduce the loading of the kettlebell.
To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettlebell swings, perform Russian kettlebell swings. For the lunges, perform unweighted or do low box step-ups.
In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettlebell swings, perform sumo deadlifts or single-arm Russian kettlebell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up.
Intermediate option:
Every 3 minutes until failure, complete 2 rounds of:
3 knees-to-chests
3 kettlebell swings
25-foot kettlebell walking lunges
♀ 26 lb
♂ 35 lb
Rest with the remaining time in the interval.
Add 3 reps to the knees-to-chests and kettlebell swings in each 3-minute interval.
Beginner option:
Every 3 minutes until failure, complete 2 rounds of:
3 hanging knee raises
3 Russian kettlebell swings
25-foot walking lunges
♀ 18 lb
♂ 26 lb
Rest with the remaining time in the interval.
Add 3 reps to the hanging knee raises and Russian kettlebell swings in each 3-minute interval.
Coaching cues:
On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip.
Resources:
The Kipping Toes-to-Bar
The Kettlebell Swing
The Kipping Hanging Knee Raise
The Russian Kettlebell Swing
The Walking Lunge
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