- October 03, 2026
Workout of the Day
4 rounds of 4 minutes on 1 minute off
200m run
30 ketllebell swings
max reps double unders
Today’s workout consists of 4 rounds of 4-minute intervals where you’ll run, move through a big set of kettlebell swings, then spend whatever time remains chasing double unders. Pick a kettlebell weight that lets you complete the swings in two or three quick sets. If you’re new to double unders, this is a great opportunity to work on them with no set number in each round. You’re rested before each run, so keep the intensity high to give yourself plenty of time back in the gym. In the end, your score will be the total double unders accumulated across all 4 rounds.
standard: 24/16 kg,
rx: 28/20 kg
sport: 32/24 kg, drag rope double undersSWEAT
2 times through with 1 minute rest between each 6 minutes
E3MOM for 6 minutes
Row 500m, 450m or 400m
AMRAP for 6 minutes
6 burpees
6 box jumps
AMRAP for 6 minutes
12 med ball sit ups
12 squats with med ball