Workout of the day

5 rounds of 3 minutes on 1 minute off

20 Weighted step ups
then
max reps of kettlebell swings in remaining time

Workout notes

We’re using the same interval timer and rep scheme today as we did Tuesday but switching up the movements. Each three minute interval will start with twenty weighted step-ups. Choosing the wrong weight here could definitely derail this workout so make sure you give a few reps a try before the workout starts. You will be using the same kettlebell for the step-ups that you choose to swing. The way you hold the kettlebell for the step-ups is up to you though so try a couple different techniques before the workout starts to find what works best for you. After finishing the step-ups you’ll move on to start racking up as many kettlebell swings as you can. Your score for this workout will be your total swings. 

Scaling

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