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WOD

“Roundabout” (Time)

“Roundabout”

5 Rounds:

27/21 Calorie Assault Bike

21 Russian Kettlebell Swings

15 Push-ups

25 min time cap

Subs:-35/25 Calorie Row or 400m Run

RX+-70/53#

RX -53/35

50-59-35/26#, PUsh up on knees

60+-26/18#, Push up on knees

Basics-15 Cal Row, 10 RKBS, 5 Push Up on knees
DESCRIPTION

* We’ll finish out the week with a workout that balances out cardio, simple weightlifting, and gymnastics

* Alternating muscle groups with each movement (lower body push, lower body pull, upper body push) should allow us to maintain bigger sets and a higher effort throughout this triplet

* We expect this 5-rounder to take between 18-25 minutes to complete

ASSAULT BIKE

* If you’re short on bikes, stagger heats by 3 minutes

* See “modifications” for Assault Bike alternatives

RUSSIAN KETTLEBELL SWINGS

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

* Let’s choose a moderate weight that allows you to complete the 21 reps witin 2 sets each round (Ex: 12-9)

PUSH-UPS

* If you have 20+ unbroken push-ups when fresh, let’s complete this station as written

* If you’re not there just yet, consider reducing reps or choosing a variation from “modifications”

* This movement is ideally cleared in 1 minute or less