3 Rounds Not For Time
10 Air Squats
2x:30 sec to 1 min Plank Hold
40 Kettlebell Swings
40 Kettlebell Snatches
40 Burpees over the Kettlebell
At 3…2…1…Go! You will grab your single Kettlebell and start Deadlifting it sumo style for 40 reps. Next, you will perform a 100 meter Farmers Carry with the single KB splitting the load between arms as you wish. After that, you will perform 40 (American) Kettlebell swings and then do the same Farmers Carry as before. Then you will perform 40 Snatches with the Kettlebell and then go on a 100m Farmers Carry again. And finally, you will do 40 Burpees over the KB then perform the last 100 meter Farmers Carry. Your score is the time it takes to complete all the reps.
The weight for this workout should be as heavy as you can safely get. We want heavy af but we dint want to sacrifice technique and definitely not safety.
The intended stimulus for this workout is low intensity with high volume. This isn’t a sprint your life away workout. And if you find yourself moving quickly through this you need to get heavier or just reevaluate who you are as a human.
Scales and Mods
Most of these movements can be scaled by lowering the weight.
The swings and snatches can be modified to ground to overheads. Or you can do the snatches from the hang position.
The burpees can be modified by finding a lower element to jump over or simply removing the “over” part of the movement.
Let's Get It!!!