"Easy Does It"
Duration: 28:00
5 Rounds:
1:00 of Echo Bike Calories
1:00 of Sit-ups
1:00 of Row Calories
1:00 of Russian Kettlebell Swings, 53 / 35 lb
• Rest 2:00 Between Rounds
Score: Total Reps
AEROBIC ENDURANCE
STIMULUS
- Overview: This is active recovery after Murph. The intent is to move at a steady pace that allows for consistent rounds. This should not feel hard.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell to chest height. Arms finish parallel to the ground (not overhead). Choose a weight that you could swing for 30+ reps when fresh.
- Intended Intensity: RPE 5-6
- Target Loading: Light
- Fitness Attribute Improved: Aerobic Endurance
- Target Score: 300-400 Reps
STRATEGY
- This is an easy day. Move continuously at each station, but do not push the pace. Your rounds should look nearly identical from round 1 to round 5.
- Bike & Row: Find a comfortable, repeatable pace. These are only 1:00 windows, so you should not be breathing hard at the end of either.
- Sit-ups: Keep these steady and rhythmic. Don't rush.
- KB Swings: These should feel light and controlled, not overly-fatiguing. Use your hips as the main power source, and keep your grip relaxed.
- The 2:00 rest periods are to ensure you keep rounds crisp with energy levels high.
SUBSTITUTIONS
ECHO BIKE & ROW
- Bike Erg
- Ski
- Run
- Treadmill/Runner
- 10-Meter Shuttle Runs
- Box Step-ups
SIT-UPS
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
RUSSIAN KETTLEBELL SWINGS
- Reduce Loading
- Single Dumbbell Hang Power Snatches, @dumbbell(25/15)
- Dumbbell Hang Power Cleans, @dumbbell(25/15)s
- Dumbbell Deadlifts, @dumbbell(35/25)s
- Barbell Hang Power Cleans, @weight(65/45)
MOVEMENT PREP
1:00 Easy Bike
1:00 Easy Row
10 Sit-ups
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings