Whitten
The Heroes
Workout description
5 Rounds for Time: - 22 Kettlebell Swings (2 pood) - 22 Box Jumps (24/20 in) - 400 meters Run 4 - 22 Burpees - 22 Wall-Ball Shots (20/14 lbs)
Warmup:
10
min
Equipment:
Kettlebell, Medicine Ball, Plyometric Box
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
Begin with 22 kettlebell swings using the 2 pood bell, focusing on your hip drive and core engagement to maximize each swing. Transition into 22 box jumps, aiming for a soft landing and a full extension at the top. After that, hit the 400-meter run to get your heart rate up, then dive into 22 burpees—keep your form tight and explosive as you transition between movements. Finally, finish the round with 22 wall-ball shots, ensuring you squat deeply and throw the ball to a target at eye level.
Whitten
The Heroes
Workout description
5 Rounds for Time: - 22 Kettlebell Swings (2 pood) - 22 Box Jumps (24/20 in) - 400 meters Run 4 - 22 Burpees - 22 Wall-Ball Shots (20/14 lbs)
Warmup:
10
min
Equipment:
Kettlebell, Medicine Ball, Plyometric Box
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
Begin with 22 kettlebell swings using the 2 pood bell, focusing on your hip drive and core engagement to maximize each swing. Transition into 22 box jumps, aiming for a soft landing and a full extension at the top. After that, hit the 400-meter run to get your heart rate up, then dive into 22 burpees—keep your form tight and explosive as you transition between movements. Finally, finish the round with 22 wall-ball shots, ensuring you squat deeply and throw the ball to a target at eye level.