Workout of the day

3 Rounds for time

400M Run
30 Push-ups
20 Kettlebell swings

Workout notes

Today’s workout is for time and each round will start with a run. Your coach will spend some time going over several different route options for the 400 meters to make sure that you are comfortable and able to social distance during this part of the workout. Please give other athletes plenty of space if you end up on your runs at similar times and you are always welcome to grab a rower or bike if you are not comfortable leaving your designated square during the workout.  After each run you’ll knock out 30 push-ups and 20 kettlebell swings. Scale the push-ups to a difficulty level that allows you to work in small manageable sets over the three rounds. As always, challenge yourself here, but also make sure you can keep moving and that you aren’t too burnt out after the push-ups to get to work on the kettlebell. Your normal working weight for the kettlebell will be a good choice today. Getting the 20 reps done in 1-2 sets would be ideal. This one is sure to be a shoulder burner so shake those arms out as much as you can during each run!

Scaling

standard: 24/16 kg
rx: 32/24 kg
sport: 40/28 kg
overachiever: 40/32 kg