2024-07-11

• Overview: Don't let the two minutes of rest between rounds fool you, this triplet packs a punch! Kettlebell swings are lighter and faster, while the push-ups will bring the pace down a bit in the middle to let you catch your breath, and the bike erg will be sure to spike that heart rate again before we get into our rest period. Smart breaks of work are key today!
• Kettlebell Swings: Completed in 1-2 sets across the workout, 1:00 or less. Kettlebell needs to finish straight overhead with full hip, knee and shoulder extension to be "Rx" today.
• Hand Release Push-ups: Hard cap of 2:00 of work on these today, choose a number of reps that lets you accomplish this. Body head to toe should rise and descend in a stacked straight line, no worm push-ups! Must reach full extension of the elbows at the top of each rep as well as chest touching the ground.
• Calorie Bike Erg: About 2:00 of work each round.
• Score: Time to complete work, including rest. Add 1s per rep if we are time capped.

• Athletes should look at this workout and immediately take into account the full volume of work across all 5 rounds. 150 reps of each movement is a big number, and if we want to still be moving consistently in rounds 4 and 5, we need to break things smart, early!
• The 2 minutes of rest passes quickly, but it's plenty of time to recover our breathing if we are intentional about it. Start with big, long exhales when you finish your bike. Once you've started to recover a little, try to slow your breathing rate and even breathe in your nose and out your mouth if able.

KETTLEBELL SWINGS

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

HAND RELEASE PUSH-UPS

• Reduce Reps
• Regular Push-Ups
• Box/Bench Push-Ups
• Dumbbell Bench Press
• Dumbbell Floor Press

CALORIE BIKE ERG

• Reduce Reps
• 2:00 Time Cap
• 30/24 Calorie Row
• 27/21 Calorie Ski
• 27/21 Calorie Echo/Assault Bike
• 400m Run
• 300m Air Run

1 Round:
5 Kettlebell Swings
5 Hand Release Push-ups
10/8 Calorie Bike Erg