Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot handstand walk
Max kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Post reps to the comments.
Stimulus and Strategy:
Today, you'll take on four AMRAPs, where you'll need to get through a run and a handstand walk before accumulating max kettlebell swings. Your score is the total kettlebell swings you complete over the 4 sets. Choose scaling options as needed to ensure you have at least 30 seconds to perform kettlebell swings each round. Shoot to finish each run in under 1:15 and each handstand walk distance in under 1 minute. Your chosen kettlebell weight should allow you to perform the reps unbroken or with no more than one break. Find a run pace that's challenging but allows you to start your handstand walk as soon as you finish.
Intermediate option:
Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max Russian kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Resources:
Running | Falling Forward
The Handstand Walk
The Kettlebell Swing
The Russian Kettlebell Swing
The Bear Crawl
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Comments on 260127
118 Comments
200m Cal row
5 Wall walk
Russian KB Rx
100 swings
Sostituito 200m run con 10 cal A/B
45” handcstand hold
Max rep kb@16 am swing
26-30-31-31
Tot 118 reps
Reps/rd: 23,25,20,28
96 reps
in the 3 '
15 cal assault bike
5 m HSW
Max Sand Bag cleans 40 kg
rep : 10 /10 /10/ 13
131 (31-31-35-34). Instead of running (LOL HQ, a very CA thing of you to program this week) did 600m echo bike in odd rounds and 250m row in even rounds and 5WW instead of HSW. Kept biking above 70 cadence, and rowing at or under 1:40. Had about 1:10-1:15 for swings in every round. It felt like biking took longer, so definitely HQ recommended sub of 625m biking would be way slower. I think for guys 1:3 running to biking is closer to the desired time domain. For girls it is probably 1:2.5.
Completed 1/27 post shift in the garage gym. Tried pre shift but 10 F was too cold to do this one! Rxd but scaled HS walks to 30 wall facing shoulder taps.
37-35-29-26 kb swings = 127 reps.
the time to swing kept going down each round and had to break quick on rounds 3 and 4. Not sure which was worst, the shoulder burn or the grip factor!
Did 500 meter bike Erg
50 foot HSW
Max Kettlebell Swings (53)
26,29,29,27
As rx'd, 27-25-25-28.
Unbroken swings and ran pretty well, but HS walks were bad. Did them on the driveway with gloves and I stupidly went through a puddle so the gloves were wet and freezing. Tried w/o gloves for round 2, but hands were getting pretty beat up from the cold concrete, so went back to wet gloves for rounds 3 and 4. Would have benefited as well from additonal HS walk practice in warmup.
52m/5'10"/185
3 wall walks
35lb kb
110 reps
(Went light on kb. Lower right back felt tweaked from deadlift workout just before)
80 reps - 16kg ktb
50 foot bear crawl
Max kb swing 53
25-28-24-23
100 total reps
Wildfire CrossFit
M/36/128lbs
Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♂ 16-kg kettlebell
Total kettlebell swings completed: 34+15+12+28=89
30 HS shoulder taps; @22,5 kg
20; 22; 23; 22 = 87
200 m run
35 second handstand hold wall support
35 pound kb 1) 29 reps 2) 26 3)24 4) 21
After Wednesday deadlift
4xComplete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings
40-40-42-42
28/33/32/33, used 35lb kettlebell
250m row
5 wall walks
30, 25, 18, 21 kb swings
200m run on Airrunner
Sub 5 wall walks
53# kb
Feliz demais, estou conseguindo me apoiar com a mão direita no chão, fiz na opção RX
30-21-20-15 TOTAL: 86 reps
154 reps KB swing
*No room to HSW. Had to sub HSW out for Assault Bike calories. Runs on the assault runner.
Complete as many reps as possible in 3 minutes of:
200-meter run
15 cal Assault Bike*
Max kettlebell swings ♂ 53-lb kettlebell
Rest 1 minute between sets. Repeat for a total of 4 sets.
27+21+25+24=97
Beginner - 250m row/50’ bear crawl/35lb kb - 27-24-26-32
63/53/42/49
Wow, that’s insane!
Rx 176 reps
*47-44-43-42 Kettlebell Swings.
-Mostly in sets of 10 reps.
*All Handstand Walks Unbroken.
Fantastic, Derek!
136 reps
15cal Assault bike
6 DB strict press on each side at 35lb
53lb KB
last two rounds dropped the presses to 4 on each side.
20-15-15-22 swings-mostly as prescribed, but scaled the HSW to 30’, except for round 2, when I did 48’. Runs were all basically jogs, at an 8m mile pace, as I’m slowly trying to return to impact exercises after a break for some heel pain.
Dad (69)did 7-10-10-12 russian Kb swings at 26lb.
scaled to 100m runs and 30’ bear crawl
46/176cm/176lbs
37+28+33+28= 126
100m corrida
3 wallwalk
kb 12
87 reps
Beginner
Scaled to
200m row
50' bear crawl--hips high walking on toes to get as vertical as I could (rnds 2-4---rnd 1 was w/hips low but I felt that didn't help with the HS walk stimulus)
AKBS @ 53#
21/15/16/12
m/55/180
Great work!
Well done, Mike!
Rx
21+15+2+9
In the basement, 8mph@1°, 25' out and back, 45/5/2.5lb plates strapped together for KB.
Fell apart in the third round, walking 3' at a time. Still happy to have done a time-constrainted handstand walk at Rx finally! Completed a 1min AMRAP of KB swings about a minute after the final buzzer for another 28reps.
Congratulations on getting those HSWs!
What Favo said!
Hsw practice until .45 left on each round.
26
24
25
27
Good way to work in solid practice!
47, 42, 40, 46= 175 total reps
Chose intermediate knowing I fall a lot on HSW, so I wanted to ensure enough time for the KBS. Ran at a fast pace for the same reason. It was still a solid choice, but if this gets repeated (note to self), I think I can do ok closer to Rx.
Nice work Coastie.
Well done! I bet you would do fine @ Rx with those results!
Hell yeah, my man, that’s a ton of reps!
RX
Nice!
200m run
HSW practice
16kg KB
Total reps: 117
Great work adding in HSW practice!
Advanced Workout
♂ 24 kg Kettlebell (53 lb)
4× AMRAP 3 min / 1 min Rest
200 m Run @ 13 km/h
50 ft Bear Crawl (statt Handstand Walk)
Kettlebell Swings
Total: 92 Kettlebell Swings
47 Jahre | 1,82 m | 95 kg
Alles ohne Unterbrechung, saubere Reps, voller Einsatz bis zum letzten Satz.
Bist völlig Erschöpfung, konnte die erste Minute keine zwei Wörter hintereinander sprechen.
Great job!
Danke!
Ist alles neu für mich, macht aber riesigen Spaß!
Danke!
Ist alles neu für mich, macht aber riesigen Spaß!
Danke!
Ist alles neu für mich, macht aber riesigen Spaß!
200m run
5 hand stand walk attempts
10/12/14/16 kettle bell swings
52 total swings
36, 34, 27, 25
Total 122
Great job!
Sheesh
45lb KB for Swings 39-30-25-30
Subbed 200m row for run/50 ft bear crawl 🐻 -used 45# KB for swings:
36/42/45/42=165 ttl
Awesome! Seems it would be harder with a row vs run!
Fantastic Favo does it again!
Great work Favo!
25m bear crawl
24kg Kettelbell swing
15,15,15,15
200m run
45# plate overhead holds
40# kb swings
24,26,30,30
Scaled/subbed
250m rows, 3 wall-walks, 35# DB
37-35-32-30=134
Limited by equipment, temperature and capability. No KBs and heaviest DB at home is 35#. Don't have HSWs so that was going to get subbed, but the ground is just too cold to be putting my hands on it like that for bear crawls. I decided that why not just use the rower and do WWs instead. Wasn't sure how many WW to do so threw out the ole number 3. This left me with a bunch of time for the swings but those WW got a lot harder by the end. I swear my grip was worked harder with those swings using a DB than during yesterday's BSO/pull-up work.
Great subs & awesome job. Yeah below zero & frozen tundra of feet of ice & snow made rowing the ERG for the win!
Great job! Got a lot of reps in!
Wall walks----Nice work
I have been having trouble posting too. Seems a glitch lately. Post your results under my entry as a reply if you want & it allows you to.
26+ 21 + 25 + 15=87
Well done!
Sweet
500-meter c2 bike erg
50-foot handstand walk
Max kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♂ 53-lb kettlebell
20-16-19-14 = 69
Nice work!
Awesome!
Dang
Beginner option:
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
44- lb kettlebel
16-16-17-17
10x 25' shuttle run (~150m)*
30 shoulder taps (wall-facing HS)
max American kettlebell swings, 35-lbs KB
33+32+32+32=133 KBs
*It's 9F outside: no running this day.
129 KBs not 133
Great job!
Excellent!
Yep these temps & ice preclude running safely outdoors!
Solid subs, good job Arko!
I had to move some equipment to the basement---my garage heater can't get through this bitter cold:)
M/46/177
200M
50F Bear Crawl + #16 vest
3 rds 81 swings #40
4th rd 21 swings #50
Nice extra with that vest!
91 reps rx
95-reps (Rx)
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max kettlebell swings (45lbs)
Rest 1 minute between sets. Repeat for a total of 4 sets.
Score: 100 KBS
0.6 bike (1 min each round)
20 tapping shoulder/ wall stand
26Ib KB
250m row (ice outside)
50’ HSW
Max KB Swing 53lb
10+10+10+12 =42
Great work hitting those HSWs!
400’ shuttle run
80-foot bear crawl
Max Russian dumbbell swings
Rest 1’ b/t rds
35 lb DB
R1=35
R2=36
R3=35
R4=34
Great addt'l distance on the crawls!
200m Run
-50 Sec
-48 Sec
-47 Sec
-45 Sec
100Ft Bear Crawl
-Avg. 34 Sec
53Ibs KB Swing
-40 Rep
-40 Rep
-30 Rep
-36 Rep
Total Reps: 146
Awesome with the extra bear crawl distance!
Whoa! Double the distance & still a ton of swings!🔥
Row
Plank (shoulder injury)
Kb swings
60 kb swings
Scaled
12 cal bike
50' bear crawl
35lb kb swing
56 kb swings
Intermediate 60reps
200 run
50 ft hand stand walk
53 pounds kswing
Reps:96
50-run in place
30-second HSPU Hold
Max kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
200m run/15HS shrugs/max kb swing
171kb reps/33/41/42/55
150-meter stroller push
50-foot bear crawl, keeping a tabletop position with knees near the ground (versus hips high in the air)
Max Russian kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 12-kg kettlebell
Reps: 36, 36, 38, 40 (7weeks postpartum)
Stroller push! Awesome, great job getting back post-partum.
Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
Total reps: 188
♂ 53 lb kettlebell
M / 35 / 6’0” / 198 lb
Excellent!
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
Score: 100 KBS (25/round)
Notes: experimented with increasing cadence on running. Much better pace, easier to relax upper body.