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WOD

“Double Agent” (Time)

“Double Agent”

3 Rounds For Time

1,600 Meter Assault Bike

80 Double Unders

400 Meter Run

20 Russian Kettlebell Swings

10 Kettlebell Box Step Overs

30 min Time Cap

Subs

120 Single Jump Ropes

For 1600 Bike – 800m Row

For 400m Run – 500m Row

RX+-70/53#, 24/20″

RX -53/35#, 24/20″

50-59 -35/26#, 20/16″

60+ -26/18# 16/11″

Basics-400 m Row, 30 JR, 200m run, 10 KBS, 10 Step Over, no weight
DESCRIPTION

* This beefy 3-round workout includes a little bit of everything: cardio, gymnastics, and weightlifting

* The intended time range for this workout is between 24-30 minutes (8-10 minute rounds)

* Let’s put a hard time cap of 30 minutes on this workout to keep things on track

* With a longer workout today, we’re going to prioritize warming up and teaching the heavier kettlebell movements

ASSAULT BIKE

* How to change the Assault Bike to meters:
Step 1: Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.
Step 2*: Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.
Step 3: Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.

* If you’re short on Assault Bikes, stagger athletes by 4 minutes

* See all the way down the page for Assault Bike “modifications”

DOUBLE UNDERS

* If you have 80+ unbroken double unders when fresh, let’s complete this station as written

* If you’re not there yet, choose a variation or rep number that you can complete in 1:30 or less

RUSSIAN KETTLEBELL SWINGS

* Russian Kettlebell Swings finish with the arms parallel to the ground

* Looking to choose a slightly heavier weight that can be completed within 2 sets each round (10-10)

KETTLEBELL BOX STEP-OVERS

* The kettlebell can be held wherever is most comfortable for the step overs (hang, goblet, shoulder…)

* The most important thing on this movement is weight selection and box height

* Choose a weight and height that allows you to clear this station with good technique and without putting the bell down

* You do not have to stand to full extension on top of the box

* You can complete these laterally or facing the box

* Alternate which leg steps up on every rep (5 per side)