21-15-9 For Time:
Kettlebell Swing, 32kg/24kg
Kettlebell Swing: Athlete should be able to work at a minimum rate of 15 swings per minute. Scale load accordingly. For athletes who cannot maintain safe and strong positions with overhead KB swings, substitute Russian swings.
Jump Squat: Athlete should be able to work at a minimum rate of 15 jump squats per minute. Scale repetitions accordingly. Scale movement to air squat without jump.
Assault Bike or Row
Every 2:00 x 10: 0:30 Max Calories
Notes If available, assault bike is preferable to row. If you have both, but not enough of one or of the other, athletes may switch machines each interval. Deconditioned athletes who will have trouble sustaining intensity should reduce work duration, number of intervals, or both.
1a) Ring Row:”5×8-10 @ X131 Tempo
Alternate with landmine lateral raise.
X131 = Accelerate up, pause at top, three second eccentric, reset as needed at bottom. Exaggerate range of motion of scapulas, fully protracting at bottom, fully retracting at top, maintaining hollow through full range of motion. Select the angle/elevation of the feet to allow for good sets – tempo and position take precedence over increasing the load through a more challenging angle!
1b) Landmine Lateral Raise: 5×8-10/side
Alternate with ring rows.
Pause at both ends. Initiate concentric by retracting scapula, then exhale throughout concentric, fully exhaling during pause at top. Initiate eccentric by protracting scapula, then inhale throughough concentric. Many athletes will need to use no more than an empty barbell, to include 15kg and lighter bars.
Hanging Alternating Single Leg Raise x 10, leg