10 rounds of 90 seconds on 60 seconds off
10 kettlebell swings
20 double unders then max calories row or bike

There is a lot of time on the clock for today’s workout! This format is ten intervals with ninety seconds to work and a full minute to rest between each round. Start with a set of kettlebell swings and then double unders before you move to your rower or bike for a max effort sprint. Scale this workout by using a kettlebell that allows you to get ten swings done in one set for most rounds. If you are new to double unders they can be difficult under fatigue so scale by volume if needed or switch to single unders so you can leave some time on the clock to knock out calories. When it’s all said and done your score will be your total number of calories across all ten rounds. Be sure to make note of which device you used!

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