Workout of the Day

3 rounds for time:
400 meter run
21 kettlebell swings
12 kipping pull ups

20 minute time cap

This is a classic benchmark workout, and we do variations of it every couple of weeks. You get to tackle the real thing today, so push the pace on the runs and hang onto large sets on the swings and pull ups. Experienced athletes might find the total volume to be on the lower side, and should consider doing the sport option today (4 rounds).

standard: 16/12 kg
rx: 24/16 kg
sport: 24/16 kg, 4 rounds
metcon: 3×3:00 on, 1:00 off