For 6 rounds, complete 1 minute of:
45 double-unders
Max kettlebell swings in the remaining time
Rest 1 minute between rounds. Score is total number of kettlebell swings.
♀ 53-lb kettlebell
♂ 70-lb kettlebell
Post reps to comments.
Stimulus and Strategy:
Today’s workout contains 6 sprint-style intervals. In order to get the most out of this effort, choose a jump rope variation that gives you around 30 seconds to perform kettlebell swings. The kettlebell loading should be something heavier than you may normally swing, but manageable enough that you can swing it for the entirety of the remaining time in the interval.
Scaling:
Reduce the loading of the kettlebell. Reduce the reps of the double-unders.
To reduce the complexity of the jump rope, consider performing single-unders. For the kettlebell swings, reduce the range of motion.
In case of injury or limitation, for the double-unders, perform penguin taps or consider 7/9 calories on a bike. For the kettlebell swings, perform single-arm swings or kettlebell sumo deadlifts.
Intermediate option:
On a 1-minute clock for 6 rounds, complete:
20 double-unders
Max kettlebell swings in the remaining time
Rest 1 minute between rounds. Score is total number of kettlebell swings.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
On a 1-minute clock for 6 rounds, complete:
20 single-unders
Max Russian kettlebell swings in the remaining time
Rest 1 minute between rounds. Score is total number of kettlebell swings.
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Coaching cues:
For the kettlebell swings, drive through your heels, squeeze your glutes at the top, and finish with your chest proud.
Resources:
The Double-Under
The Kettlebell Swing
The Single-Under
The Russian Kettlebell Swing
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