Tag Archive for: runkbs


WORKOUT for Tuesday 4/7/2020

4 rounds of:
400m run
20 single-arm Russian swings/side, 24/16/12kg

16 minute cap. Post time to comments.

If they’re not able run do 2:00 of high knees, row 500m or bike 1km per round. For the swings you could use a dumbbell, or if you don’t have any equipment try a heavy book – it’ll work your grip as well!

2nd Serving: Need More Work? (Endurance-Bias)

AMRAP in 30:00
10 burpees
500m row or 50 banded sumo deadlift high pull
100 single/double unders
800m run

then Will’s Ab Sequence (see below)

HSPU Strength Ladder: EMOM x4 of 1-2-1

READ: Elizabeth Warren Has a Plan For This, Too – Vox