For time:
Bike 3,000 meters
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Run 800 meters
45 pull-ups
♀ 24-kg KB, 14-lb ball
♂ 32-kg KB, 20-lb ball
Post time to comments.
Scaling:
Beginner-level athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed and complete as much work as possible in 25 minutes or less.
Beginner Option / For time:
Bike 1,500 meters
40 kettlebell swings
Row 500 meters
30 wall-ball shots
Run 400 meters
20 assisted pull-ups
♀ 8-kg KB, 6-lb ball
♂ 12-kg KB, 10-lb ball
"TECH-MOV"