2026-06-27

• Overview: A long Saturday chipper with a steady engine focus. The workout starts and ends with running, while the middle section challenges posterior chain endurance and breathing.
• Run: Each 800m should take 5:00 or less. The second run should be controlled, not a survival jog.
• Kettlebell Swings: Finish locked out overhead. Choose a weight that allows sets of 15-20 when fresh.
• Box Jump Overs: No need to stand fully on top. Step down to preserve rhythm and safety.
• Row: The row should take 2:00-2:30.
• Intended Intensity: RPE 6-7
• Target Score: 22-28 Minutes

• Open the first run at a pace you could hold for 20 minutes. The workout is won by staying composed through the middle, not by sprinting early.
• Break the first swings before grip or low back force you to. On the box, find a cadence and keep stepping.
• Treat the row as a strong reset. The goal is to get off ready to work, not folded over.

800M RUN

• 1,000/900m Row
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 4:00 Treadmill Effort

KETTLEBELL SWINGS

• Reduce Loading/Reps
• Russian Kettlebell Swings
• Dumbbell Hang Snatches
• Light Deadlifts

BOX JUMP OVERS

• Reduce Height
• Box Step-overs
• Lateral Step-overs
• Reverse Lunges

30/24 CALORIE ROW

• 25/20 Calorie Ski
• 30/24 Calorie Bike Erg
• 24/20 Calorie Echo Bike
• 400m Run

400m Easy Run
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
8 Box Step-ups
5 Box Jump Overs

2 Rounds:
100m Run
8 Kettlebell Swings
6 Box Jump Overs
6/5 Calorie Row