Anticipate roughly a 1:1 work-to-rest ratio for these aerobic intervals. You will have lots of time to rest between efforts, so push the pace from the beginning. Start the first interval at an RPE 7-8. As each interval passes, this will begin to feel like a higher RPE.

N/A

Intended Intensity: 7-8

Target Loading: Light-Moderate

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 24-28 Minutes

Choose a run distance, kettlebell weight, and burpee box jump rep/variation that allows you to finish each round in 4:00 or less. Run at a pace that allows you to complete the kettlebell swings unbroken.

Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.

Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

Hip Extension:

Focus on the explosive hip extension at the top of the swing. The power should come from the hips, and the movement should finish with a straight line from the head to the heels.

Check that the glutes are engaged at the top of the swing, with the pelvis fully pushed forward.

Start the first round at an RPE 7. This is a brisk pace that you know you could maintain the whole workout.

As each round passes, your perceived effort will begin to feel higher just to maintain the same pace you started with. 

Challenge yourself on the runs and work to complete the kettlebell swings in as few sets as possible.

400M RUN

500/450m Row

400/360m Ski

25/20 Calorie Echo Bike

1,000/900m Bike Erg

1:45 Moderate-Hard Effort on Treadmill/Runner

32 Shuttle Runs (1 rep = 10m)

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KETTLEBELL SWINGS

Reduce Loading/Reps

Single Dumbbell Hang Power Snatches (35/25)

Barbell Hang Power Snatches (65/45)

Russian Kettlebell Swings

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BURPEE BOX JUMPS

Reduce Box Height

Burpee Box Step-Ups

Burpees Only

Box Jumps Only

[TEAMS OF 2]

8 Rounds For Time:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Burpee Box Jumps (24"/20")

* Alternate Full Round With Partner (4 Rounds Each)