Dynamic warm-up | 5:00
2 set.
25-meter suitcase carry
10 air squats
25-meter suitcase carry
10 sit-ups
25-meter suitcase carry
10 burpees
Plank tap relay game | 5:00
— Set up a row of 10-15 kettlebells, dumbbells, or medicine balls.
— If you have 5 or fewer athletes, they can move through one after the other; they don’t have to race head-to-head.
— Each athlete must touch each object twice.
— Increase the difficulty of the game by increasing the number of times each object must be touched, for example, from 2 touches to 4 touches.
– RX –
Every 5:00 for 3 sets:
100-m KB suitcase carry (53/70 lb)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
– INTERMEDIATE –
Every 5:00 for 3 sets:
100-m KB suitcase carry (35/53 lb)
50 double-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
– BEGINNER –
Every 5:00 for 3 sets:
100-m KB suitcase carry (18/26 lb)
50 single-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
– MASTERS 55+ –
Every 5:00 for 3 sets:
100-m single-KB suitcase carry (35/53 lb)
50 double-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
Post-workout skill
8 sets:
:20 handstand hold
:10 rest
1 set:
1:00 forearm stretch
1:00 child’s pose stretch
– AT-HOME –
Every 5:00 for 3 sets:
100-m DB suitcase carry (35/50 lb)
100 double-unders
30 Russian DB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same dumbbell for the swings.
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