Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot handstand walk
Max kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Post reps to the comments.
Stimulus and Strategy:
Today, you'll take on four AMRAPs, where you'll need to get through a run and a handstand walk before accumulating max kettlebell swings. Your score is the total kettlebell swings you complete over the 4 sets. Choose scaling options as needed to ensure you have at least 30 seconds to perform kettlebell swings each round. Shoot to finish each run in under 1:15 and each handstand walk distance in under 1 minute. Your chosen kettlebell weight should allow you to perform the reps unbroken or with no more than one break. Find a run pace that's challenging but allows you to start your handstand walk as soon as you finish.
Intermediate option / Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max Russian kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option / Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 26-lb kettlebell
♂ 35-lb kettlebell/b>