October 7, 2021

Posted By: Christi

Beast 12″
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-up (standard)s
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Good Mornings
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft

Goal: Sub 18 min

Fun chipper that is actually pretty reasonable to make your way through. Volume isn’t too bad but we should be mindful of a few things along the way like box jumps or ring dips if needed. See if you can push the pace on this workout and try to keep all exercises to no more than 3 sets if you’re feeling good! Otherwise you may need to break things up a bit more to keep moving which is fine.

3 rounds for quality of:
Double Kettlebell Front Rack Carry, pick load, 100 ft
10 Landmine Rotations, pick load
Rest 1 min

Accessory work today involves the double kettlebell front rack carry and landmine rotation. For the front rack carry, we want you to use the heaviest load you can. You should be able to get the entire 100′ done in an unbroken set. Don’t rush the walk but rather focus on time under tension. For the landmine rotation, start with a light load and only build in weight as you can maintain control. Superset these exercises and rest 1min between rounds.