Workout of the Day

3 rounds:
3 minutes of kettlebell swings
3 minutes of calories
3 minutes of “rest”

At the start of every 3 minute interval, including the “rest,” complete 12 burpees.

Choose a manageable kettlebell swing weight, and keep a steady pace on the calories. If burpees aren’t your favorite thing in the world, then they will likely be the main challenge in this workout; at 12 per interval, you’ll be doing a total of 108 today. Modify the burpee number so that you can finish them in a minute when you’re fresh, and no more than 90 seconds when you’re tired.

Add up all your swings and calories at the end of the workout.

standard: 9 burpees per interval, 16/12 kg
rx: 12 burpees per interval, 28/20 kg
sport: 15 burpees per interval, 32/24 kg
metcon: 3×6:00 on, 3:00 off