"Full Count" 30-25-20-15-10: Kettlebell Swings (53/35) After Each Set: 14/10 Calorie Row 200 Meter WB Run (24/20) Scale Options: KB - Russian Swings 200 M Run w/o WB MetCon Edition 20-15-10-5-5 Russian Swings 400 M Run after each round Beginner Scale Scale MetCon to 200 M Run (WB optional)
In this triplet workout, athletes will choose a kettlebell that they could swing overhead for 30+ repetitions unbroken when fresh. Within the workout, looking to complete the larger sets in no more than 3 sets. The WB weight should be a load that athletes can run for each 200 meter loop without stopping. The row and run are completed following each round. This includes after the set of 10, which means athletes will complete 5 rounds total. If unable to run, double up on the machine calories after each set.