100 Double Unders
50 KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg
Home WOD (Compare to 29-04-20)
20-18-16….2-4-6….20 KB Swings
Use a Kettlebell/Dumbbell/Backpack, just keep it safe.
This can be a pretty fast workout, or you can challenge yourself on going heavier on your kettlebell swing of possible.
If going for a relatively fast workout, use a weight you can hold onto for the first 20 reps when you start the workout.
If you need to, practice your swings and build up the movement and weight.
Most important for a fast, simple workout like this; get your heartrate up! Get the blood flowing, start sweating.
Run, jump, row, bike… do a 8-10 min warm-up, set a timer and 3.2.1..GO!!
(If you can handle your weight and movements…. a “cold start” without any warm-up is also an option…. like the 020-coaches would probably do 😉)
Workout explanation, movement standards and options: