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STRUCTURE: For time, athletes will complete 5 Rounds of 30 Russian Kettlebell Swings, 20 Kettlebell Goblet Squats, and 1,000 Meter Run.

STIMULUS: “OH-K” is a Pacer workout.

STRATEGY: Athletes should be able to complete 30 Russian Kettlebell Swings unbroken in 1:00, 20 Kettlebell Goblet Squats unbroken in 1:00, and 1,000 Meter Run in under 6:00.

SCALING: Athletes should choose a Kettlebell weight they can complete all reps unbroken during the workout. Athletes should choose a Run distance they can complete in under 6:00.

SCORING: Athletes’ score will be the Time it takes to complete the workout.


-Athletes should maintain and push for unbroken sets of Russian Kettlebell Swings and Goblet Squats

-Athletes should pace the Run to allow for unbroken sets on the Kettlebell

-Remind athletes not to come out too hot on the first 1,000 Meter Run

OH-K (Time)


5 Rounds

30 Ukraine (Russian) Kettlebell Swings

20 Kettlebell Goblet Squats

1000m Run

40 min Time Cap


1250m Row or 2500m Bike

RX+Same as RX’d




Basics-15 KBS, 10 GS, 500m Row