Jun 8

Blistering Pace

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"Blistering Pace"


9 Rounds x AMRAP 3:

P1: 25 Kettlebell Swings (53/35)

P2: 200 Meter Run

P3: 15 Toes to Bar

Time Remaining In Window:

Max Calorie Row

* Complete Non-Row Reps Individually

* One Rower, Split Calories As You'd Like

* Rotate Stations Upon Completion of 3 Minutes

* 3 Rounds Each Station Per Partner

* First Partner Done Can Begin Row Calories


5 Rounds:

250/225 Meter Row

25-20-15-10-5 Single-Arm Kettlebell Snatches* @kettlebell(53/35)

Directly Into...

5 Rounds:

50ft Handstand Walk

15-12-9-6-3 Toes to Bar

*Switch The Kettlebell Every 5 Reps

For the Coach

Resource Drive

Workout Overview


Today we have a fun team workout, with a lot of moving parts. While its nine rounds, each partner should only do each movement three times. Whichever partner finishes their station first gets to start the calorie row. Partners then can switch out however they choose. When the new interval starts, the team changes stations.


Total row Calories


Kettlebell Swing | Less then a min
Run | Less then a min
Toes to bar | Less then a min

The One | Teaching Focus

Swing with the hips, not the hands
The arms should act as a lever, not as the primary force generators. The kettlebell should be swung by the momentum generated from the hip hinge, not lifted with the arms.


Reduce Reps
Toes To As High As Possible
Knees To Chest
Alternating V-Ups

200M RUN
Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
500/450m Bike
150m Air Run

Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings


[Round 1-4-7 Flow]:
P1: 25 Kettlebell Swings (53/35)
P2: 200 Meter Run
P3: 15 Toes to Bar
Time Remaining:
Max Calorie Row

[Round 2-5-8 Flow]:
P1: 15 Toes to Bar
P2: 25 Kettlebell Swings (53/35)
P3: 200 Meter Run
Time Remaining:
Max Calorie Row

[Round 3-6-9 Flow]:
P1: 200 Meter Run
P2: 15 Toes to Bar
P3: 25 Kettlebell Swings (53/35)
Time Remaining:
Max Calorie Row

"Blistering Pace"
5 Rounds:
250/225 Meter Row
25-20-15-10-5 Kettlebell Swings (53/35)
Directly Into...5 Rounds:
200 Meter Run
15-12-9-6-3 Toes to Bar

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

“Rowling” Game

  • 3 Rounds

Athletes attempt to row exactly 100m.
Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls.
The athlete completes the number of burpees equal to the number of meters they were above or below the 100m mark.

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Toes to Bar | tell, show, do, check

  • :10 dead hang
  • :10 scap pull ups
  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification

KB Swing Prep | tell, show, do, check

  • :20 Alternating Single Leg Deadlifts

Focus on hinging at the hips while maintaining a flat back.

  • :20 Kettlebell Deadlifts

Focus on  hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.

  • :20 KB Hip Hinge & Pop

Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.

  • :20 KB Russian Swings

Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.

  • :20 KB American Swings

Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

(21-33 minutes)

(33-39 minutes)

(21-27 Minutes)

Practice Round

  • Each partner
  • 100m run
  • 5 KB swings
  • 5 TTB


Workout adjustments if needed

(39-55 minutes)

(27-54 minutes)

Look For

  • TTB

Athletes should start with a controlled swing from the shoulders, using the momentum generated from the hips.
Avoid excessive swinging or kipping that can compromise form.

  • KB Swing

Look for consistency in form throughout the set. Athletes should maintain the same technique from the first to the last repetition to reduce the risk of injury and maximize effectiveness.

  • Run

be sure athletes are hitting the distance in the appropriate time frame.  If they are not encourage them to scale back.

  • Post Workout Clean Up & Chat (54-60 Minutes)

Accessory Work

Home Workout

5 Rounds:
200m run
Alternating DB snatch
Directly Into...
5 Rounds:
200 Meter Run


“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

After Party

Tabata Row for Calories
8 Rounds :20 on /:10 off

Additional Elements

Have questions?

Reach out!

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