Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings
♀ 53 lb
♂ 70 lb
Post times to comments.
Stimulus and Strategy:
Today’s workout contains five sprint-type efforts. The goal is to complete the run as quickly as possible, get your hands on the kettlebell, and go unbroken on your swings. You should have at least 2 minutes of rest between sets, which will allow you to recover and hit each set with intensity. Athletes who are capable of swinging the heavy kettlebell, but not for the total volume of the workout, should consider reducing the reps of the swings in each round and using the heavier bell. Push the pace on the runs, but only as much as allows you to get back to the kettlebell and immediately begin swinging.
Scaling:
Reduce the distance of the run. Reduce the loading and/or reps of the kettlebell.
To reduce the complexity of the kettlebell swings, consider reducing the range of motion or performing kettlebell sumo deadlifts.
In case of an injury or limitation, consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run. For the kettlebell swings, consider single-arm kettlebell swings or unloaded good mornings.
Intermediate option:
Every 5 minutes for 5 sets:
400-meter run
15 Russian kettlebell swings
♀ 53 lb
♂ 70 lb
Beginner option:
Every 5 minutes for 5 sets:
200-meter run
10 Russian kettlebell swings
♀ 18 lb
♂ 26 lb
Coaching cues:
To ensure maximum contribution of the lower body during the kettlebell swings, focus on driving your heels into the ground, then squeezing your thighs and your glutes.
Resources:
Pose Running Drills | Pose Alignment
The Russian Kettlebell Swing With Jeff Martone
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Comments on 250405
103 Comments
M/41/215/67in
rest time remaining
Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings, 55#
3:14
3:10
3:14
3:14
44lb kb
1250m echo
28.4 weeks pregnant
2:42
2:39
2:40
2:39
Rx
Intermediate
Scaled with 24 kg KB
Run on the treadmill with additional resistance set to level 4.
First round had 1m 30secs as a break, last round ended with only 30 secs
Scaled, 1.5 pood KB
2:45
2:45
2:50
2:40
2:32
RX scaled 53lbs
20 swings, 55# kb
2:47-2:52
M56/150
5 x 5:00 RDS-
400m treadmill
15 kb swing forehead level 50#
2:30 each
https://youtu.be/9wb2yhR6qWE
My Training on Saturday afternoon, April 12, 2025
Every 5 minutes for 5 sets:
400-meter Run (on my Treadmill at Speed Level 4/5
25 Russian Kettlebell Swings 53 lb
I completed 4 Rounds of this Workout.
2:44, 2:58, 3:06, 3:03, 3:06
Used two 35# dumbbells for swings.
As rx'd, 2:42 / 2:36 / 2:37 / 2:33 / 2:29.
I think I got tricked into running 400 intervals. Runs were between 90-105 seconds. Unbroken swings.
52m/5'10"/180
M/40
Rx: 2:24-2:21-2:20-2:23-2:19 (11:45 total)
Completed on a 4/10 rest day. Rxd. Air assault runner, *treadmill on 1.0 incline
2:32-2:28-2:29-2:45*-2:20*
had to move as someone sniped my runner. Lost time doing that before round 3 and didn’t start at the whistle. Good workout.
Accidentally did 5 rds FT
5rds: 12:12
.56mile Echo
25 Russian Swings (26lbs)
*ankle is making good progress!
E5MOM
2 min heavy bag (still recovering from bone contusion)
25 kbs @ 20kg (only kb I have, so I did American swings)
each round was between 3:00-3:10
2:13.58
2:12.02
2:13.36
2:16.30
2:20.96
24kg
Every 5 minutes for 5 sets: 18:46min. M 52/5.9/172
M 52/ 176cm/77kg
400-meter run
25 Russian kettlebell swings
Trademill with 1% incline avg. Pace 5:25
♂ 70 lb=32kg dumbbell
M/39/6’/177#
Scaled to 53 lb. KB
2:38 (1:50)
2:31 (1:44)
2:30 (1:44)
2:29 (1:42)
2:27 (1:41)
Deo gratias
Every 5 minutes for 5 sets:
400-meter run, 13km/ hour
25 Russian kettlebell swings 20kg
1- 2:55
2- 2:44
3- 2:48
4- 2:44
5- 2:48
5 rounds:
1.25 km Bike
30kg dumbell swings
23:36 in total
average round: 4:40
55 yo M/ 5'9"/148lbs
subbed 400 m rows for 400 m runs
2:37
3:07
3:14
3:13
3:26
total 15:24
32 kg KB
7 rnds + 13repe RXd
2:24
2:30
2:33
2:35
2:33
400m run treadmill
25 KB swings 45#
roughly 3 minutes per round
M- 53/ 5'7 / 225
Intermediate athlete/scale- 15 single arm 50# Russian kb swings
Rnd1- 2:39, Rnd2- 2:39, Rnd3- 2:39, Rnd4- 2:37, Rnd5- 2:36
2:34
2:34
2:38
2:36
2:33
Used 53lb kettlebell,
2:00
2:13
2:14
2:19
2:22
Scaled to 15 kbs
Runs probably a little short…though hilly
3:09
3:07
3:04
3:03
3:03
Rounds 1 and 3, American kb swings, 44#
Rounds 2 and 4, Russian swings, 53#
Round 5, American swings, 53#
Bever really saw the purpose in the Russian kb swing.
62/5’8”/157
Rather, NEVER saw…
2:55, 2:48, 2:42, 2:38, 2:35. 53 lb KB
2:35,2:37,2:43,2:50,2:58. Sugarloaf KOA. Runs 200m down and back, all runs between 1:45-1:50, felt good. Subbed 20 regular KB swings with my only 1.5pd KB.
Rx’d: 2:32, 2:30, 2:32, 2:30, 2:31
18:04 RX. Unbroken on the swings, slow runs. Jelly legs now!
Also, just realizing this was supposed to be interval style. Oh well.
Ktb 20kb
Sub 14:45 cada ronda.
53 lb KB
15kb Swings 35lbs
Rounds 2:25/2:24/2:30/2:19/2:21 Total 11:59
Every 5 minutes for 5 sets: 18:46min.
M 52/5.9/172
M 52/ 176cm/77kg
400-meter run
25 Russian kettlebell swings
Trademill with 1% incline avg. Pace 5:25
♂ 70 lb=32kg dumbbell
Rx w/ 24kg kettlebell
2:57/2:49/2:46/2:47/2:53
Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings @33 lb or 15 kg
500m row for run
3.03
3.03
3.01
3.01
2.59
RX, time between 2'45'' and 3'00''
450m. - bike, 28kg/25 rep’s.
# I messed up a bit with the repetitions and did 25 kettlebell swings.
With a 35# DB so I increased the reps to 30 each round.
2:37-2:30-2:28-2:31-2:30
I tried some reps with plates strapped together and some with DBs strapped together during warmup, but they were both too unstable/unwieldy. I either haven’t figured out how to strap them right or I my straps just aren’t right for this application. 35# DBs are the heaviest I have so decided to increase the reps some. Confident I could have hit the same times at least at intermediate.
Awesome job!
I went through the same dilemma, not having a heavier KB & tried 35 reps then 30 in a warm up set, but felt like I'd take too long for 5 sets plus rowing,so kudos on going extra reps & still getting great times!
Rx, runs on the trueform. Also done right after 250404 cause I got stuck at work all day yesterday.
Round time / run time
2:43 / 1:57
2:41 / 1:50
2:37 / 1:47
2:33 / 1:41
2:26 / 1:37
Awesome job, especially right after yesterday’s WOD!
Great work!
Well done!!!
3 mile ruck 20# PC in light rain, then:
Rowed (C2) 400m & only 35# KB @ home
2:29/2:30/2:30/2:26/2:24
Hell yeah, Favo!
Dang!!! Lots O' Work!!! You da man!!!
2:28, 2:26, 2:19, 2:10, 2:09
Fast faster fastest! Nice!
Awesome!
Great job!!!
M / 22 / 5’7 / 212.2
Every 5 minutes for 5 sets:
500-meter row
25 Russian kettlebell swings @ 50lbs
https://youtu.be/Zwzb8oCtwnc?feature=shared
Working hard!💪
60lb KB
2:33
2:27
3:09
3:04
3:04
Good work!
Beginner option:
Every 5 minutes for 5 sets:
200-meter run
10 Russian kettlebell swings
44- lb
2:20-1:59-2:04-1:53-1:54
Nice times!
Wow! Fast!!!
Good job getting work in still!
Runs in the neighborhood we're approximate, and hopefully a little long. Strapped together plates for KB
2:47/2:41/2:47/2:47/2:43
Well done! I don’t know how you’re strapping plates together but it didn’t work out well for me.
Rx
2:24-2:24-2:28-2:37-2:30
Light rain and new barefoot shoes both/both good and bad
Hated this so much, I loved it!
Nice job!
Nicely done!
Way to go!!!
23:18 Intermediate. Substituted kettlebells with a 55lb dumbbell.
Nice work!
2:35, 2:21, 2:18, 2:16, 2:08
Killed it on the last one!
Very nice!
Great job!
Great job cutting time 👍🏼👊🏼
2:32,2:32,2:28,2:29,2:30
Great job; consistent!
Great job!
Nicely done 👍🏻
Good work
Intermediate Option on a SkiErg
2:14 / 2:14 / 2:14 / 2:17 / 2:15
Great work!
Well done!
Nice done!
Great job!!!!
23:49 had to use 24 KG KB
I wanted negative splits. So here ya go!
2:22
2:12
2:11
2:10
2:05
Damn, great job!
Fantastic!
You were on Fire 🔥 today!!!!