2026-11-19

• Overview: We are building aerobic fitness today. Stay in control, but push the pace, trying to stay right at threshold.
• Full rounds should take less than 3:00 to complete. The run and row should each take 1:00 or less, leaving about 1:00 for the double unders and kettlebell swings.
• Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell to shoulder height, with the arms finishing parallel to the ground (not overhead). The swings should be completed in no more than 2 sets per round.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 24-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

• We want this workout to feel smooth and methodical, with each round mirroring the last. You should always feel in control and never like you're on the brink of crashing.
• Prioritize sharp reps and crisp movement. We don't want you slogging through sloppy reps.
• If you cannot complete the double unders in less than 0:40, consider modifying to single unders. See substitutions for modification options.

200 METER RUN

• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)
• 15 Burpees

12/10 CALORIE ROW

• 10/8 Calorie Ski
• 12/10 Calorie Bike Erg
• 10/8 Calorie Echo Bike
• 12 Burpees

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• Lateral Skater Hops
• 6 Burpees
• 0:30 Effort on Any Machine

RUSSIAN KETTLEBELL SWINGS

• Reduce Loading/Reps
• Normal Kettlebell Swings
• Dumbbell Hang Power Cleans, 35 / 25 lb
• Barbell Hang Power Cleans, 75 / 55 lb

2 Rounds:
200m Easy Run
1:00 Easy Row
10 Single Unders + 10 Double Unders
6 Light Russian Kettlebell Swings

At Workout Pace/Weight:
100m Run
6/5 Calorie Row
15 Double Unders
4 Russian Kettlebell Swings