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DESCRIPTION

STRUCTURE: In a 20 Minute window, athletes will complete 4 Rounds of a 400 Meter Run and 21 Kettlebell Swings then in the remaining time Row as many Meters as possible.

STIMULUS: “METEORITE” is a Pacer workout.

STRATEGY: Athletes should be able to run 400 Meters in under 2:00 and complete 21 Kettlebell Swings in no more than 3 sets.

SCALING: If needed, athletes can reduce the Run distance or load for their Kettlebell Swing.

SCORING: Athletes’ score will be their Total Meters Rowed.

EFFICIENCY TIPS

-Athletes should run at a consistent pace that allows for big sets on the Kettlebell Swings

-Athletes should find a pace for the 4 Rounds that allows for little to no breaking and quick transitions

-Athletes should focus on efficient rowing; driving through legs keeping a low stroke rate

WOD

“Meteorite” (Distance)

“METEORITE”

AMRAP 20:

4 Rounds:

400 Meter Run

21 Kettlebell Swings

With Time Remaining:

Max Meter Row

*Score = Total Meters.

Subs

500m Row or 1000m Bike

RX+-Same as RX

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-10 AMRAP, 2 Rounds 200m Run, 15 KBS, Max Row/Bike