"Bells and Whistles"
400/350 Meter Row
20 Kettlebell Swings (53/35)
100' Bear Crawl
In this 15 minute triplet, athletes should choose a weight on the kettlebell that they could complete at least 25 repetitions unbroken when fresh. Within the workout, these should be completed in 1-2 sets every round.
For the bear crawl station, options are to have athletes travel 50’ down and back or two trips of 25’ down and back depending on space. All four body parts must pass the line before turning around. If unable to bear crawl, complete a walking lunge at the same distance. For scoring purposes, count each 25’ segment as a rep. Total reps per round for men is 424. Total reps per round for women is 374.
## THE WHY
Today’s workout includes a movements we don’t see very often, the bear crawl. The bear crawl is a great movement for both upper and lower body strength and endurance, as well as cardio. It will test and develop athletes coordination and midline stability. The combination of movements is meant to provide a different type of challenge than we are used to.
You may notice that the bear crawl is similar to the handstand walk and was the sub used during this past year’s open for handstand walks. If those with goals of competing would like to handstand walk, this is a good day to do so. 50 feet, 25 feet, or one minute of practice could all be appropriate depending on current skill level.