Kingslayer

Every 3:00 for 5 Rounds:

200m Run
15 Kettlebell Swings
12 Goblet Squats

Load: 70/53 lbs

Note: Rest the remainder of each 3-minute interval. Start each new round on the 3-minute mark.

WODprep Strategy Top Tips:

Warm-up (10 minutes): The legs are going to be fired up today. Warm up with some squats jumps, duck walks, and hip switches. Using a band to warm up the ankles will also help with the runs and squats. Finish with some good mornings and side planks for the lower back. 

Stimulus: Interval style pace work.

Strategy: Looking to push the threshold pace without burning out the legs for all 5 rounds. The run should be done in around a minute, so drop the distance if needed. Hold onto unbroken swings, and aim to try to hit all the squats in one shot. Then rest.

• American Kettlebell Swings – Keep a nice upright chest as you drive the bell back. Squeeze the glutes and hip through to get the bell over your head. Then, control back to the hip pocket following a tight path and keeping your chest high. 
  
  
• Goblet Squats- With is moving quickly through this workout today, make sure to stand up your squat to full hip and knee extension. 

Watch the video below, where Ben will show you the tools to take your fitness to the next level!

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Want to learn more?

Want more workouts like this one? This workout was taken from our Master’s RX Programming!

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