"Blistering Pace"
[TEAMS OF 3]
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
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
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.
TOES TO BAR
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups
Alternating V-Ups
200M RUN
Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
500/450m Bike
150m Air Run
KETTLEBELL SWINGS
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
INDY VERSION
"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
Whiteboard Brief
“Rowling” Game
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.
Toes to Bar | tell, show, do, check
KB Swing Prep | tell, show, do, check
Focus on hinging at the hips while maintaining a flat back.
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.
Practice Round
Break
Workout adjustments if needed
Look For
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.
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.
be sure athletes are hitting the distance in the appropriate time frame. If they are not encourage them to scale back.
5 Rounds:
200m run
25-20-15-10-5
Alternating DB snatch
Directly Into...
5 Rounds:
200 Meter Run
15-12-9-6-3
V-Ups
“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.
Tabata Row for Calories
8 Rounds :20 on /:10 off
