- June 21, 2026
Workout of the Day
with a clock set for 20 minutes progress through each station switching stations every 5 minutes
[0:00] 75 wall ball shots then row for calories
[5:00] 1500/1250m air assault then max reps of kettlebell swings
[10:00] 50 wall ball shots then row for calories
[15:00] 1000/750m air assault then max reps of kettlebell swings
You’ll have four, five minute rounds to complete a buy in for each round and then max reps of either rowing for calories or kettlebell swings. Note that the buy in decreases between round 1 and 2. Ideally you’ll work through the buy in movement for each station in around 3 minutes. If the volume for that buy in would put you outside of that range, knock down the volume so you get plenty of time to score reps on the second movement.
st: 16/12 lb, 24/16 kg
rx: 20/14 lb, 28/20 kg
sp: 25/20 lb, 32/24 kg