Workout of the Day
For time:
1,000 m run
50 kettlebell swings
100 air squats
50 pull ups (strict or kipping)
100 air squats
50 kettlebell swings
1,000 m run

35 minute time cap

Today’s workout has a total of 2,000 meters (1.25 miles) of running, 100 swings, 200 squats, and 50 pull ups. When you’re thinking about your scaling options, consider each movement both on its own and in the broader context of a 25-35 minute workout. The run can be chopped in half to a 500, the swings can be lightened, the squats reduced to 50-80 reps per round, and the pull ups cut down by as much as half (in addition to being done banded or as ring rows).

standard: 16/12 kg
rx: 24/20 kg
sport: 32/24 kg
metcon: 7×3:00 on, 1:00 off