• RoadieFit

200909 Box Sprint


400m Run

10 Air Squats w/3 sec hold at the bottom

10 PVC Passovers

10 PVC Deadlift

10 Push Ups

400m Run


3 Rounds for Time

20 American Kettlebell Swings

20 Box Jumps


3 Rounds for Time

20 Backpack/Sandbag Swings

20 Box Jumps


At 3…2…1…Go! You will start with 20 Swings. Then you will do 20 Box Jumps and round 1 is complete. Your score is the time it takes two complete all 3 rounds.


The intended stimulus for this workout is a sprint. We want you to pin your ears back and get the fuck after this. If you don’t end up dead open the floor you didn’t push hard enough. You should go back to bed, restart your day, and try it again.

Scales and Mods

You can modify the Swings from American to Russian style. Russian style is when you stop the swing at eye level. American style swings go all the way to the overhead position.

The Box Jumps can be scaled by switching to Step Ups or just lowering the height of the jump.

Fuck shit up!

Let's Get It!!!

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