Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Post rounds and reps to the comments.
Stimulus and Strategy:
Today’s workout is a longer-duration grind. If you completed the Open workout yesterday, consider using this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less.
Scaling:
Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes.
To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian kettlebell swings or kettlebell deadlifts. For the shuttle run, consider a movement substitution.
In case of an injury or limitation, consider using a movement substitution for the shuttle runs. Perform a 500/700-meter Echo bike or a 200/250-meter row.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
15 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Coaching cues:
To maximize your efficiency on the shuttle runs, anticipate your turn or change of direction. Aim to begin your turn a few steps before, plant with your outside foot, stay low, and accelerate into the next straight away.
Resources:
The Burpee
The Kettlebell Swing
Find a gym near you:
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Comments on 250308
115 Comments
3+16 RX
M/42/5’9”/200#
rx
35#
4 +54
rx
62m/164/5’8”
3rnds + 25reps rx except 50#db
4 rounds +8 reps
22lb
M 34 183 84kg
Rx : 4rds+ 4 reps
M/39/6’/176#
4+18 Rx
(Goal was to keep 4:45/round pace. Left 1:00 for last round of burpees.)
Deo gratias
3 round + 22 burpees
4 rounds Rx plus 25 burpees.
Rxd 3r+22
CFHIM 3R + 22 예쁜딸 사랑해
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
♀ 12.5kg DB
3 rounds + 15 swings
stomach cramping halfway through slowed me down
Garage WOD
30 burpees
20 KB swings (scaled 25# is all I have here)
10 - 50 ft. shuttle runs - uphill in driveway
3 rounds + 5 burpees (I’m 50 🤪)
As rx’d, 4 rounds + 13 burpees.
Time to put your head down and do work. Slow and steady burpees, unbroken swings. Jogging on the shuttle runs to recover. Tried to keep moving but stay under redline.
51m/5'10"/180
5 R + 30 Reps
Felt like it was too many burpees and I wanted to swing the bell a bit more. Also didn't want to run back and forth through a globo gym like an idiot. Changed it to 20 burpees, 20 Swings at #60, 20 Cals on the bike since I did it at a globogym. Got just about 4 rounds and finished the last 20 cals on the bike after the 20 mins was up. Grinder.
(injured foot)
30 single leg burpees which turned into pushups on my knees after a couple rounds
20 KB swings (35# Russian)
0.4 miles assault bike
4 rounds
-15 Min Warmup
-3 Rounds and 20 Burpees (Couldn’t do Shuttle Runs because of the gym I was in, so I did 700 meter bike)
RX 4+16
Rx’d
4 rds + 6 reps
4 + 14
Rx
3 rounds +7 burpees
M-18 Height - 183 cm Weight - 73 kg
4 rounds done.
250 Row instead of shuttle, sore from the run yestarday.
M56/150
4 RDS + 7 Burpees, 35# KB.
RX
3 Rounds + 20KB Swing + 4 Shuttle Run
M 54/205/6’
4+6.
38 / M / 5'9" / 140lbs
25lb dumbbell swings
2 rounds + 20 burpees
Walked some of the shuttles just to keep moving.
Rx’d: 4 rds + 7 burpees
Great job, brother!
RX 3 - 20.
tired boss - yesterday was rough
RX 4+ 22
M/37/180lbs
Great work!
4 full rounds + 37 reps.
Well done!
Rx 5 rounds + 13 Burpees
*Unbroken Swings.
Awesome job!
4 rounds
russian swings 62lbs kb
tried burpees where my chest hits the ground first
i touched the ground each turn on shuttles, not sure what standard is
couldnt let Favo run alone so I did Chris Henshaw’s aerobic capacity intervals before: 6 sets of 4 min run and 1 min precious rest. Got 950meters each run
Nice job! Appreciate the run solidarity:)
Excellent! I got a head start with running yesterday:)
Good work, Chance
3 rounds + 30+20+3.5 shuttles
Set a way-too-slow pace in Rd.1 (~5:30?). Picked it up in 3-4 but couldn't overcome the slow start.
4 rounds + 14 burpees
Rx
Great job!
Well done!
3 rounds +17 reps
Burpee box jump overs
You did BBJO too!? Well done!
Wow, I missed that, great stuff!
Great!
Nicely done!
Rx in the driveway.
3+62 reps.
was hoping to hold a 5 minute per round pace but couldn’t hang on. Nuts seeing some folks at 6 rounds!
Nice! My shuttles were also in the driveway. I’m with about Favo and others hitting 6+. Even pain free and fresh, not sure I could hit much above 5 rounds - my burpees have never been fast enough.
Still a lot of reps after yesterday; nice work!
Great job! For real, thought I was killing it then I see 6-rounders!
Wait, if you did 62 reps, that’s a full round, so you’d be at 4 rds + 2 reps? Or did I count wrong?
Rx
4+55 (5 shuttle runs)
Good work!
Intermediate (35# DB heaviest I have, no KBs)
4 rds
Didn’t push the pace that much and capped myself there with a little more than a minute left - considered the notes and used this workout to get the body moving as it’s feeling pretty rough today.
Nice Work! I'm glad I wasn't the only one feeling beat up today. 😬
Great job!
Great work! Definitely tough after 25.2, plus you did the BP extras!
Nice job, Lincoln. Solid work.
warm up
- 5' practice handstand hold (with Wall)
- clean 6x4reps#50kg (50%1RM)
- Wod, RX (4 round + 8 burpees)
Nice!
Handstand holds & cleans too, great job!
3+20 burpees rxd
Bradenton FL, nothing in the tank today…
Good job! I'm feeling the tank emotions!!!
4 rounds and 15 kettlebell swings, used 40lb kettlebell
Well done!
Rxd
3+11 kbs
30 burpees
20 kettlebell swings
10 50-foot shuttle runs
Second round (Scaled)
15 Burpees
20 kettlebell swings
10 50-foot shuttle runs
14:58 total
Modified for the following:
Endurance pace, focusing on seeing how injured foot holds up adding in flexion
At Home, barefoot
2 total rounds in 12mins, 43 seconds
5 burpees, few breaths rest, 10 up/downs, few breaths rest, 10 up/downs
10 swings @ 24kg, few breaths rest, 10 swings @ 24kg
10 50' shuttle tip toe light jog (not letting heel touch ground, emphasizing foot flexion/strengething and calf engagement as rehab)
Foot started to bark in second round, so finished 20min time cap with:
7min EMOM kb swings @ 24kg- 10, 10, 5, 5, 5, 5, 5
Ran out of gas and felt sloppy during the swings (first week back from injury and hiatus)
Pleased with how the foot held up today and is rehabbing over the first week back
5k charity run I signed up for months ago was this morning, so, yeah. I did that, then I did this @Rx:
6 rounds + 10 reps
I dragged myself through the rest of round 7 at around 2:30 because my OCD is never too tired to leave it unfinished. I'll be on the couch bingeing NF now. Happy International Women's Day!
Wow! Heck of a dual workout!!! Way to go!!!!
5k then that WOD score at Rx? Your fitness is outstanding!
Over 6 rounds after a 5K!?! Super human!
You crushed it! Happy International Women's Day!
Awesome!
Thanks everyone!!!
Holy sh!t! Awesome job. You earned that binge.
55 yo M/ 5'9"/ 151 lbs
3 round s + 30 burpees + 20 kettlebell swings + 1 shuttle run
231 reps
as Rx'ed
Good job @ Rx 53# is a lot to swing @ those reps!
Great job!
March 8, 2025.
20 Min AMRAP Intermediate.
Result: 3 Rounds of 300 Reps.
Great job!
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
15 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
26-lb kettlebell
2-rds plus 15 burpees,15 kettlebell, and 8 shuttle runs
Good job!!!👍🏼
M- 53/ 5'7 / 225
Intermediate athlete
RX'd - 3 rounds with 1:09 left but out of gas.
Yeah, the tank was low going in for me too, but too many joints were too cranky as well. Nice job still getting in some work!
Nicely done! Really doubt I could have moved 53#! Was for sure running on fumes.
4
Good job!
Good work!
4 rounds +16 burpees
I varied the kettlebell load, 10 reps 20kg + 10 reps 16kg.
coming back from back issue, it was good to move a heavier load for half the reps.
shuttles felt like a break 😂
Nice job!
Glad to read you're getting back to it! Agree about the runs!
Globo wod: sub dumbbell swings 35/50lbs for kettlebell swings. For shuttle sprints sub either a 200m treadmill run at high incline or 15 burpees.
4 and 23
Good work!
Nice!
4 rounds with my mom :)
Awesome! Hi Luis' mom. Great job you two!
Rx+ lol how much does she weigh?
Well done!
Hahaha xD
Rx’d - 3 Runden + 20 Burpees
M50/77/179
rxd
3 Rounds by 2 shuttle runs, 14 hours after the Last nights open work.
total soreness
Rx 4 round + 26 Burpees
4 complete +18 burpees
RX
4+2
Great job!