Workout of the Day
5 rounds of 4 minutes on 1 minute off
400m run
then
max reps kettlebell swings

You’ll have five chances today to rack up as many kettlebell swings as possible. Each four minute work period will start with a 400 meter run before making your way to your kettlebell and you’ll get one minute of rest after each round. You’ll want to get the run done in under three minutes every round so if you feel like this might not happen for you feel free to adjust the run distance a bit to allow for more time at your kettlebell. Your score today will be the total kettlebell swings you complete after five rounds.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you have a dumbbell and aren’t a fan of dumbbell swings you can definitely switch the swings out for alternating hang cleans. If you don’t have a place for the run you can complete either 30-40 unweighted step ups or 100-150 mountain climbers. Whatever you choose make sure it takes around two minutes to complete. Your score today will be the total kettlebell or dumbbell swings (or dumbbell hang cleans) you complete after five rounds.