"Dork" [HERO]
Duration: 30:00
6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings, 53 / 35 lb
15 Burpees
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Choose weights/reps/variations that allow all stations to be completed in 90 seconds or less.
- 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.
- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.
- Intended Intensity: RPE 6-7
- Fitness Attributes Improved: Aerobic Power & Muscular Endurance
- Target Score: 18-27 Minutes
SUBSTITUTIONS
DOUBLE UNDERS
- Reduce Reps
- 90 Single Unders
- Plate Hops
- 1:00 Effort On Any Machine
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches
- Empty Barbell Hang Power Snatches
- Russian Kettlebell Swings
BURPEES
- Reduce Reps
- Same Calorie Row, Ski, or Bike Erg
- Push-Ups
- No Push-Up Burpee
- 30 Mountain Climbers
- 30 Air Squats
- Box Jumps
- Shuttle Runs (1 rep = 10m)
TEAM VERSION:
[TEAMS OF 3]
6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings
15 Burpees
* Each Partner Starts At a Different Station
* Rotate Upon Completion Of All Stations
Time Cap: 30 Minutes
- Notes: Choose weights/reps/variations that allow all stations to be completed in 90 seconds or less. Each athlete will go through each station 6 times. You can rotate when all teammates have completed their reps.
- Target Score: 18-27 Minutes
- Stimulus: Lactate Threshold [RPE 6-7]
- Score: Time
MOVEMENT PREP
On The Minute x 4:
Odd: 15 Double Unders + 3 Burpees
Even: 10 Kettlebell Swings + 3 Burpees