For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run
♀ 53-lb kettlebell
♂ 70-lb kettlebell
Post time to comments.
Stimulus and Strategy:
Today we have a hard workout bookended by 800-meter runs. Shoot to push hard on each run, maintaining a fast pace through the second effort to bring it all home.
Choose a load that allows for larger kettlebell swing sets with no more than two breaks per round. Try to go unbroken on the squats.
Intermediate option:
For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
For time:
400-meter run
21 Russian kettlebell swings
21 kettlebell goblet squats
15 Russian kettlebell swings
15 kettlebell goblet squats
9 Russian kettlebell swings
9 kettlebell goblet squats
400-meter run
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Resources:
The Kettlebell Swing
The Kettlebell Goblet Squat
The Russian Kettlebell Swing
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Comments on 260908
199 Comments
Total time for this workout: 10:10.41 including rest time with some modifications - I used a 25 lb kettle bell and performed half squats as I am not able to do full squats yet and the 400 m runs were at a 1:47/2:20
15:37 Rx. Runs 3:38/4:00. KBS 18+15+9/18+12/18. Times: 2:24/1:52/0:58. The goal was to split the KBS so that the last set is shorter and get into goblets without a break. That didn’t happen. Goblets unbroken though. Times: 1:10/0:58/0:35. Could have started pushing the last run 100-200 meters earlier to get under 4 minutes. It was really hard.
Score: 25:55 🫠
17:48 53lbs
RX: 16:26
12:48 mens RX 35 Y/o
used a 65lb db as no kettlebell.
- Runs completed with two kiddos in the wagon
19:54, shortened a little at elm hill.
500m run
35 KB swing 1.5pd
21 KB goblet squat
25 KB swing
15 goblet sq
15 KBswing
9 goblet sq
500m run
Goblets went harder than I thought they would.
15:03 rxd
Intermediate scale
Cash in and buyout- 1000m rows
20:30-20:40…forgot to hit the timer at the end.
56M
20:03 intermediate
18:05 - KB 32kg
(porém não pude correr então pedalei 1000m)
Subbed 1000 meter rower row for 800 meter run
52lb KB
16:55 intermediate (16kg Kb)
12kg kb
12kg kb
35# Kettlebell
44lbs kettlebell
70kb 🫡
21:08/ #53
M rx
22:16 70# kb
insane workout
17:38
Workout ---> https://www.youtube.com/watch?v=qeZ38Ow6Lw4
19:50 RX
Kept a steady pace on both runs so I could attack the kettlebell work. Completed every set of swings and goblet squats unbroken with the 70-lb kettlebell.
The actual clock showed 21:20, but that included a 90-second pause to run upstairs and give my son his binky while he was napping.
Great workout. Great challenge.
25:53
15 kg swings 12.5 kg squats
19:48 intermediate option
Wow!
22:17
53lb kb
M/40/172#
17:44
M/44 intermediate
16kg kettle bell (only one I have)
Sub run for Jumping jacks, 42/100m
Rx-ish, dumbbell swings and goblet squats (no 70# KB available), runs on the trueform… 18:48
M 56/210/6’
Intermediate scale.
18:20.
Rx
17:44
Pushed a stroller and a toddler for all 800m’s 💪🏻
Nice! 😂 💪
15 kg and 800 single unders.
In 17 minutes.
15 kg and 800 single unders.
50#kb swings
30# goblet squats
42-30-18 AKS
30-21-15 pull ups
21-15-9 Globet squat
600mt run
24min
400 m run
all kb swings and squats with 25 lb kettlebell
400 m run
15:07
scaled up weight and scaled to intermediate for reps except runs
TC : 16´
Rx using 45/25lb plates strapped together
20:57
Underestimated how full sun would impact me🥵
Rx 14:21
15:00
Rx’d: 17:43
(*here comes the prosaism*)…..Harder than it looks
M/ 43y/ 175lbs/ 68”
Nice work, bro! Even at the light 35lb DB I used it was still a burner.
Okay, Coastie, clearing space on the shelf next to my abacus for your dictionary! Excellent job on the WOD & bonus points for vocab enrichment!
15:17
26:00 min
26:00 min
17:09
45# KBS/ 35# goblet squat
800-m run
42 Russian KB swings (24/32 kg)
21 KB goblet squats (24/32 kg)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
⏱️ 16.20
18:16
Int
cut swings all series in 2
gs unbroken
kbs 24 kg all series
My heavier kb is 20kg… 🙈
AVG HR 156 🤪
18.27 intermediate
Intermediate - 20:43
That's crazy fast, bravo!
1000m rows, 42 swings, 18 front squats, etc... 16kg kettle but couldn't finish the last 1000m rows
Welcome back to it!
Intermediate 17:58
19:06
First WOD back in a long time.
scaled: row 800m and 1 pod KB
13:17
Great start back!
35bs kettlebell
For time:
1000-meter row
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
1000 meter row
50lb kettlebell
20:48
M/45/173
With a 35lb DB
14:04
No KBs still and 35# DBs are the heaviest I have, but I wanted to stick with running vice subbing rowing or bike. The only way I could have gone heavier is to go to a gym and that would have required the use of a treadmill or air runner - under no circumstance will I use one of those again. So, I made going UB on the swings and squats my goal - achieved. Runs were the limiting factor for overall time today.
Treadmills blow, anyway. Great work, Link!
I'm with you on the running machines. That's a solid time with road runs; nice job!
Mixed weight:
KB swings split 50-50 between 53-lbs DB and 35-lbs KB
Goblet squats unbroken @ 53-lbs DB
15:38
My biggest KB, 35-lbs, was too small; but 90 swings with 53-lbs DB was too much; hence the compromise.
The old Goldilocks split! Nice work!
Half mile 1 = 3:34
Half mile 2 = 4:50
Performed after prior day push press routine.
Mistake!
Half mile 1 = 3:58
Time was 17:15.23
Intermediate
18:32
KB 55 libras
16:54
RX reps with row for runs and #25
Nice job!
16:43
Intermediate as written
m42/Bw: 64kg
Intermediate (50# DB)
13:30
1st WOD post surgery
13:08
400m row
#15
Beginner
Congrats on getting back to working out, speedy continued recovery!
M34/205/6'
14:10 RX
Nice!
17:03, intermediate
M 53/77kg/175cm
Intermediate option:
For time: 20:27min.
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run
Run on treadmill incline 3%
♂ 53-lb kettlebell=
24kg dumbbell
For time: 12:33 (15# KB)
400 meter run
21 Russian KB Swings
21 KB Goblet Squats
15 Russian KB Swings
15 KB Goblet Squats
9 Russian KB Swings
9 KB Goblet Squats
400 meter run
rxd with 25# bell
Scaled beginner option:
For time:
400-meter run
21 Russian kettlebell swings
21 kettlebell goblet squats
15 Russian kettlebell swings
15 kettlebell goblet squats
9 Russian kettlebell swings
9 kettlebell goblet squats
400-meter run
♂ 26-lb kettlebell -> 35 lbs/16 kg KB
7:43
25 db
50db goblet
27:37
27:37
Welcome aboard!
Welcome! Keep showing up and it will pay huge dividends!
Intermediate. 18:01
24:11 Rx’d
estrupiou o cidadão 🤣
Hand to hand swings (no breaks)
Goblet squat (one break each set)
8:38
Rx reps & distances: rows for runs & 45#KB (heaviest I have):13:55 [ Russian swings]
Great job, BG!
Great time!
Intermediate with 35lb kettlebell 25:58.95. Gassed for the last 800.
10:21 20lb KB
Intermediate
15:34
Beginner option:
For time:14:55
20:58 rx
RX 14:30
800m run 3:50
KB
42-21
30-15
18-9
800m run 3:50
70lbs KB
42-30-18 30lb KB swings
21-15-9 KB 30lbs goblet squats
20 mins
600 run. 35# kb
42 kb swings 21 squats
30 swing, 15 squat
18 swing 9 squat
600 run
26# Kb
.5 treadmill
For time
Echo bike - Ride 2.4k no arms
42-30-18 kb swings to eyes @53#
21-15-9 kb goblet squats 53#
Echo bike ride 2.4k no arms
15:13
Round times
R1 | 04:38 |
R2 | 02:33 | -125 s
R3 | 02:03 | -30 s
R4 | 01:18 | -45 s
R5 | 04:41 | +203 s
Ø 03:02
Broke kb swings at 30 and 22. Unbroken rd of 18. All goblets unbroken.
Great job, my man!
Excellent, brother
800m run
42 kettle bell #35
21 goblet squat #50
30,15,18,9, 800 m
For time:
800 m Treadmill @ 6,5 km/h
42 Dumbbell Swings @ 1 x 5 kg
21 Dumbbell Goblet Squats @ 2 x 5 kg
30 Dumbbell Swings @ 1 x 5 kg
15 Dumbbell Goblet Squats @ 2 x 5 kg
18 Dumbbell Swings @ 1 x 5 kg
9 Dumbbell Goblet Squats @ 2 x 5 kg
800 m Treadmill @ 6,5 km/h
Time: 20:11
19:00? Forgot to start timer until after 1st round of swings&squats.
800m on treadmill
42 American kb swing
21 goblet squat
30 American kb swing
15 goblet squat
18 American kb swing
9 goblet squat
(@20lb kb)
-60 cal assault bike
-42 KB swings
-21 goblet squats
-30 KB swings
-15 goblet squats
-18 KB swings
-9 goblet squats
-60 cals assault bike
*32 lb KB
17:55
Garage gym. Intermediate. No 70lb KB, used the only one I have which is 53lbs.
14:39.
broke the bigger sets into two rounds, last round straight through. Runs both under 4 minutes.
Nicely done, James!
Nice!
35lbs
52# swings/squats
M/41/210
Intermediate: 22:02
M/42/185
Rx 28:00
It was too dark to run on the road so I did 60 calories on the echo bike instead of the 800m run. 53# kettlebell ( I don’t have a 70# kettlebell)
16kg kb
25lb Dumbell Swing
50 lb Dumbbells Squat
.5 Mile Ellipticals
42 DMB swing
21 DMB Squat
30 DMB Swing
15 DMB Squat
21 DMB Swing
9 DMB Squat
.5 Mile Elipticals
Time - 22:10
19:07
Intermediate 53lb KB
19:20
Wow!
16:26
M43
intermediate
16:50
Russian KB swings
23:06
15.36 intermediate
1000m bike
16kg KB
1000m bike
1. Run 4 min / 800 m
Kb swing and goblet squats @28 kg in 11,31 min
2. Run 4,30 min / 800 m
Total 20,01 min
15 Minuten
21 swings - 21 goblet squats
15 swings - 15 goblet squats
9 swings - 9 goblet squats
150 Jump Rope
12kg
10:05 my time
rx/14:43
Awesome!