Workout of the Day
5 rounds for time
200-meter run
20 weighted step ups
200-meter run
20 kettlebell swings
The 200m run shows up twice in every round. Ten 200m runs add up to 2,000m, so hold a pace you can repeat on the tenth one. For the step-ups, place your whole foot on the box and drive through your heel to stand tall at the top. Keep the box low enough to stay upright, and scale by going bodyweight. For the kettlebell swings, drive the kettlebell overhead with your hips and pick one you could swing in large sets. Your score is your time.
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
STRENGTH
4-5 rounds not for time
8 single DB/KB bulgarian split squats L
8 single DB/KB bulgarian split squats R
12 double DB/KB WALKING lunge steps
Rest 2+ minutes between rounds
Upper body accessory
3-5 rounds not for time
Max set ring push ups
Max set of strict press
Rest 2+ minutes between rounds
Bonus Work
3-5 rounds not for time
100m sandbag bearhug carry
Mix these in whenever you want and rest as needed between rounds