Level 1

30 KettleBell Swings

30 Wall Ball Shots

30 Ring Rows

Row 1,000 meters

20 KettleBell Swings

20 Wall Ball Shots

20 Ring Rows

Level 2

30 KettleBell Swings 44/26#

30 Wall Ball Shots 14/10#

10 Pull Ups

Row 1,000 meters

20 KettleBell Swings 44/26#

20 Wall Ball Shots 14/10#

5 Pull Ups

Level 3

30 KettleBell Swings 52/36#

30 Wall Ball Shots 20/14#

30 Pull Ups

Row 1,000 meters

20 KettleBell Swings 52/36#

20 Wall Ball Shots 20/14#

20 Pull Ups

Level 4 Rx

30 KettleBell Swings 70/52#

30 Wall Ball Shots 20/14#

30 Chest to Bar Pull Ups

Row 1,000 meters

20 KettleBell Swings 70/52#

20 Wall Ball Shots 20/14#

20 Chest to Bar Pull Ups

Motivation

Strength

Press: 5 Rep EMOM

Strategy

Todays workout is designed to be done in less than 15 minutes. The movements should be heavy today. If you can do 30 KettleBell swings in a row then the weight is to light. I like to break down each movement and have goal to accomplish each task. When you stay on pace and you are hitting intermittent goals then you are constantly winning. Winning is good when you start to get tired. Here is an example of a pace to use if the weight is challenging.

 

30 KettleBell Swings – 2 minutes or 10 repetitions every 40 seconds

30 Wall Ball Shots – 2 minutes or 10 repetitions every 40 seconds

30 Ring Rows or Pull Ups – 2 minutes or 10 every 40 seconds

Row 1,000 meters – 4-5 minutes

20 KettleBell Swings – 1 minute 30 seconds or 10 repetitions every 45 seconds

20 Wall Ball Shots – 1 minute 30 seconds or 10 repetitions every 45 seconds

20 Ring Rows or Pull Ups – 1 minute 30 seconds or 10 every 45 seconds

 

The goal behind every workout is to finish strong and come as close to muscle fatigue failure at the end. If you hit muscle failure in the middle of the workout you will need a lot of time to recover to keep doing the movement. The idea is to have planned rest that is just long enough to recover and avoid hitting muscle failure. You should feel under control without being winded through the rowing portion of this workout. Once you have finished the row then you can assess how your muscles and cardio are doing. Still keep a pace, but if you are feeling good, now is the time to push it. Everyone feels good at the beginning of the workout. That is not the time to see how fast you can go. Finish strong. 

Get More Awesome: 120 second Plank Hold