• MikeMega



3 Rounds Not For Time

100m Run

Kettlebell Deadlifts

Russian Kettlebell Swings

:30 Plank Position


For Time

30-20-10 Reps of

American Kettlebell Swings

Hand Release Push-Ups


For Time

30-20-10 Reps of

Water jug Swings

Hand Release Push-Ups


At 3…2…1…Go! You will perform 30 Swings and 30 Hand Release Push-Ups. Next, you will do 20 Swings and 20 Push-Ups and then after that 10 of each movement. Your score is the time it takes to complete all the reps.


The weight for this workout should be light or moderate. This is a sprint so wed like for all of these sets of swings be unbroken or close to it.


The intended stimulus of this workout is a "go go go!" sprint. Get this done as fast as you can safely do it.

Scales and Mods

These are American style wings so they go all the way to the overhead position. If you have issues with going overhead just switch them to Russian Style swings.

Let's Get It!!!

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