6 rounds for time of:
24 kettlebell swings
12 burpees to a target
♀ 35-lb kettlebell and a 6-inch target
♂ 53-lb kettlebell and a 6-inch target
Post time to comments.
Stimulus and Strategy:
Today's workout is a spicy couplet that will test your grip and get you breathing hard. Choose a kettlebell load that allows you to complete the reps in 2 sets or fewer, but try to go unbroken for as many rounds as possible. If you are unsure about using a particular weight, try performing Russian kettlebell swings with a more challenging load to build confidence with a heavier kettlebell. Move at a smooth and steady pace through the burpees to a target, then return to the kettlebell and get right to work.
Intermediate option:
6 rounds for time of:
24 kettlebell swings
12 burpees to a target
Place the burpee target at the fingertips when arms are extended overhead.
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
4 rounds for time of:
18 kettlebell swings
12 burpees
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Resources:
The Kettlebell Swing
Burpee-to-a-Target Tips
The Burpee
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Comments on 260520
208 Comments
17:02 - Rx’d
14:23
Up downs
Rx
22:08
40lbs
6 sets of 24 kbell swings / 12 burpees no target just jump
17:05 rx
13:18
(1:37-2:10-2:13-2:25-2:38-2:15)
Kettlebell swings @24kg
Burpees normal version
Intermediate option:
6 rounds for time of:
24 kettlebell swings - Russian/USA mix
12 burpees to a target
Place the burpee target at the fingertips when arms are extended overhead.
♀ 16kg kettlebell
15:03 45# bell, no target
Final time: 12 minutes
12, 16, 20kg KB
*13:16
13:36 RX
20kg 6 rounds in 22minutes and 20 seconds
Rx: 15,24 min
25 #
Rx
15:19
15:19 Rx
M45
17:13 @45lbs
2.05, 2.28, 2.41, 3.27, 3.12, 3.18
40lb kb x 25x6
12 burpee x 6
23:30 first WoD
12kg kettlebell and 6 inch target
14:14 (15:00 cap)
35# dumbbell
11:29
RX 24ktb
18:04
21:45 rx
16:45
39/m/185#/5’10”
9:18 Rx
10:15
Time: 14:54
intermediate 12:09
M 65 Intermediate 17:29
M/42/185
Rxd 16:29
Everything else same as RX
Time: 11:54
12 Burpees TT
X 6
13.02
⏱️ 14:24
24 Kettlebell Swings – 35 lb
12 Burpee-to-Targets
KB Swings: 18 + 6
Burpees: Unbroken 🔥
📈 BTWB Level: 76
❤️ Avg HR: 135 bpm
Some workouts are about pushing the limits.
24kg KB.
17 minutes and 50 seconds
Very challenging. My right knee is sore the day after. I have always done Russian style swings. I enjoyed the nice stretch of the Crossfit KB swing.
Beginner 5:15 25 lb kb
M 55/210/6’
13:39 as rxd.
RX, 19:50
11:03 to 11:20 Rx. Everything unbroken. Finished 5 rounds in 9:27 and accidentally reset the clock after trying to time the last round of KBS. Restarted the clock and pushed the burpees and finished them in 44sec and then did another round of KBS in 52 seconds. So the best case scenario it's 11:03, worst case scenario is about 11:20. Used a string hanging from the garage ceiling as the target and it was awkward and soft. Definitely need something wider and sturdier to touch.
RX 13:40
#44 KB 13:12
Rx 9:39
6 round:
24 klettlebell 18lb
12 burpees
Time: 13:50
Intermediate
28:05🥵
Full firefighter turnout gear
- Rx Reps and weight
- DB instead of KB @ 52.5lbs
- Up Downs instead of Burpees
(first 2 sets did regular up downs and last 4 sets swapped to a step back and step back up instead of hopping back with legs and hopping back up)
Time = 17:07
Beginner. 16:08.78. Rough.
14:15
11:35
RX 13:53.12
13:16 w/50# db
13:38 rxd
6 rounds
24 35# kb swings
12 burpees
Sorry. Just an odd question to fellow strong people, today.
No workout. Sorry.
Rx’d: 13:30
Great job, bro!
Quick @ Rx!
Well done amigo.
12 burpee to target
15:36
Had to stop at 4 rounds due to schedule
24 KB Russian swings 16kg
12 burpee broad jumps
15:14
6 rounds for time of:
24 kettlebell swings
12 burpees to a target
♂ 45-lb kettlebell and a 6-inch target
tiempos de ronda
R1 | 01:50 |
R2 | 01:55 | +5 s
R3 | 01:57 | +2 s
R4 | 02:00 | +3 s
R5 | 02:02 | +2 s
R6 | 02:03 | +1 s
Ø 01:57
Tiempo restante: 00:01 = 11:48
11:35 RX
Rx — 17:20
Intermediate+ (Rx reps and target, but only have a 35# kb) 10:00
Kinda cool
M53/5'11/224#
Intermediate 16:55
8:01
13:53 RX
24/18-6/12-6x4
UB
6 rounds at RX weight but half the reps
8:01
M/31/6'6"/260lb
Rx 5 Rounds
Time Cap: 20:00 (Time constrained)
Notes: Tanked in Round 4—axial fatigue from deadlifts earlier today that caught up to me.
17:50RX
Russian swings
regular burpees
10.41
Rx with plates for KB
22:11
Performed right after 260518 (15:36)
🥵
Daughter
Intermediate
23:14
56 yo M/ 5'9"/148 lbs
21:16
55 lb kettlebell & burpee pull-ups
14:43
RX, unbroken swings
56M
13:29
scaled 44# and std burpee
14:50
50 lb DB
I knew this day would come on my recovery(?!?) road...I'd be lying if I said this one didn't hurt to scale, so I won't.
24 KBS/12 OH slam ball slams *sigh*
8:43
No matter how much you think burpees bite, y'all, remember there's at least one person out there wishing she could do them! Great work, everyone, even with very tired legs!
When I saw this post I thought “Oh man, Favo is going to be crushed not being able to do those burpees”. Great job getting in what you could!
My condolences. I’m bummed for you, but great job staying active and working around the ocular issues!
Thanks, guys, appreciate you!
Edited post: 11:29 Rx mens weight
Nice!!!
Awesome!
11:29 Rx unbroken
12:28
Intermediate
10:47
5 rounds + 22kb swing
20 Kg KB 11:15
45 lb KB (heaviest)
up/down jump ups to 10" box
17:48
Intermediate option:
6 rounds for time of:
24 kettlebell swings
12 burpees to a target
Place the burpee target at the fingertips when arms are extended overhead.
♀ 26-lb kettlebell
15:58.56
35 lbs kettlebell, 15:33
Great job!
Russian swings 50lbs.
5 rounds + 24kb swings(#53)
box had time cap of 18:00
Intermediate scale
16:55
rounds 1 and 6 UB, others broken 1x/movement
No oompf today...just checked the box.
63/5'8"/159
Grip wasn't a factor. But shoulders definitely were...
Good work Jim!
Agree---better teaching/explaining Fight gone bad than doing it:)
Nice job, Jim!
Good job chuggin thru, Jim
11:19
16kg kettlebell
15lb db
Mini jump burpees
11:54 scaled as written!
M/40/177
Legs are cooked today. Crazy how even supported pistol squats can tear up the quads.
That's Rx + in gear, Hunter! Agreed, I was thinking the same thing today, even assisted, they're felt later!!!
Dang bro! That’s loco
28Kg
10m 42sec
Intermediate-scaled the burpees
11:40
M/37/185
Straight into metcon
19:19 RX
Almost Rx
50# KB (heaviest there)
14:47
UB on 3 of 6 KBS sets - broke only once the other 3 just to make sure I didn't lose my grip on the up-swing. Tried to keep burps at a steady pace with a full squat on the pop-up. Just too much breathing between rounds. Knees are unhappy from last week and this week so far.
50 is still solid! Great work & hope the knees feel better after a rest day!
Solid, big dawg!
Beginner option:
4 rounds for time of:
18 kettlebell swings
12 burpees
39-lb kettlebell
8:18
*30- lb
Rx 17:51
17.5# Kb, 26# not available
12 Bps jump
6 rounds
25:34 6 rounds:
24 35# powerblock swing
12 Intermediate burpees to target
RX- 41:52
35#
Burpees
Time: 13:21 RX’d
12:16
Intermediate w/AKBS
Untimed-just wanted to finish--tough boxing class last night.
m/56/180
Looking forward to the rest day tomorrow...
Ha! Rather than exercise yesterday, I taught and timed 2 young boxers doing Fight Gone Bad. Much more enjoyable than actually doing it!
Kb 35 lbs
6 rounds
18:56
Rxd in the garage gym.
12:03
Unbroken. ripped the last 12 burps to try and stay under 12, too much time between picking the KB up and very round!
sub 10’s for sure but is someone going sub 9?!?
Great work going unbroken!
13:48
13:08
adapt for my cracked meniscus
rx but classics burpees
17'43
burpees controlled to avoid pain but happy to move again
rx/10:05
4 rounds
35kb
😰
Beginner rep scheme with 45 lb KB
8:18
15:35
TIME: 15:33
Notes: first 3 rounds unbroken, split last 3 sets of KBS into 2.
53# bell
Regular burpees
(Base gym, Lacking sufficient target)