Workout
30 min AMRAP
500m row
12 Burpees over rower
25 KB Swings (53/35)
**Following up our double strength day with our typical longer workout. With no strength or skill element to open the class, this allows us a little more time for 15+ min workouts.
This one will reintroduce the KB Swing. We’ve focused on barbell movements the last 2 weeks, but now we’ll get plenty of kettlebell and dumbbell work in this week. You might not be ready to do the swings overhead, so stick with shoulder height swings — that’s cool. I’d rather you scale the height than weight.
We’ve done a lot of variations of burpees – no jump, over a bar, facing a bar, onto a plate, onto a box, etc – and now we have you jumping over the rower. Intimated by the height of the rower’s slide? You can scale these, too, to burpees in place. BUT! Jump for height to still get that hip extension.
This is a long slog, so keep a good pace at each piece. Strong rowers will finish around 2 min, others around 2:15/20. Keep moving on the burpees, then try to hit the swings unbroken. This will be tough because there’s really no place to slow down and catch your breath.
Can you get 5 rounds? (6 min/round) Let’s see what you’ve got!
Daily Read
Do the Right Exercise for Your Age
-The Conversation