Month: January 2021

10 rounds of 90 seconds on 60 seconds off
10 kettlebell swings
20 double unders then max calories row or bike

There is a lot of time on the clock for today’s workout! This format is ten intervals with ninety seconds to work and a full minute to rest between each round. Start with a set of kettlebell swings and then double unders before you move to your rower or bike for a max effort sprint. Scale this workout by using a kettlebell that allows you to get ten swings done in one set for most rounds. If you are new to double unders they can be difficult under fatigue so scale by volume if needed or switch to single unders so you can leave some time on the clock to knock out calories. When it’s all said and done your score will be your total number of calories across all ten rounds. Be sure to make note of which device you used!

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg

AMRAP in 20 Minutes
1-2-3-4-5-6-7 …
burpees
squat cleans

Today’s workout is a long duration time priority couplet with a difficult rep scheme and two difficult movements. You’ll start with one rep of each before moving on to two and then three and so on climbing has high as you can in twenty minutes. Those first couple of rounds will feel fairly easy, but buckle up as you get into the double digits. Singles on the squat cleans are probably the best move but small sets could work too if you prefer. Either way do your best to keep moving at a consistent pace!

standard: 96/65 lb, vanilla burpees
rx: 135/95 lb, lateral burpees
sport: 155/105 lb, lateral burpees
overachiever: 185/135 lb, lateral burpees