Strength:
Deadlifts & Kettlebell Swings
Every 90 seconds x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings
Deadlifts @ 70%
Kettlebell Swings: 70/53lb, 32/24kg
Modifications:
– Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts
– Adjust loads on the Kettlebell Swings or Move to Dual Dumbbell Swings if Equipment is limited
WOD:
“Balanced Budget”
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 20/16 Calorie Row
Station 2: 20/14 Calorie Echo Bike
Score = Sum Total Time
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Level 2:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 18/14 Calorie Row
Station 2: 18/13 Calorie Echo Bike
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Level 1:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 15/12 Calorie Row
Station 2: 15/11 Calorie Echo Bike
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Masters 55+:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 16/13 Calorie Row
Station 2: 16/12 Calorie Echo Bike
–
Competitor:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 24/18 Calorie Row
Station 2: 24/17 Calorie Echo Bike
–
Travel / Hotel:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 1:00 Machine of Choice
Station 2: 1:00 Treadmill for Max Distance