Get ready. This session is designed to test your endurance and leave nothing in the tank!
The workout is performed as a complex, which means you move from one movement directly to the next with no recovery. Maximum work in minimum time to ensure you get the most out of this training session. Aim to complete at least three rounds.
A1: KettleBell Swings
With your feet shoulder width apart, slightly bend your knees but hinge mainly at the hips, grab the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards and straighten your legs to send the kettlebell up to shoulder height. Let the bell return between your legs and repeat.
A2: KettleBell Squat to Press
Hold the kettlebell by the bell and set your feet about shoulder width apart. Hold the bell close to your body, and squat low – bottom in line with the back of your knees if you can, then drive up off the heels to stand. Once upright push the kettlebell overhead extending your arms up..
A3: Suspension Row
Set your body in a straight line feet about hip distance apart. Keep your arms straight and walk forward until there is tension on the straps. Keep your palms facing in and pull yourself towards your hands, elbows behind you and thumbs close to your ribs. Extend arms and repeat. To make this harder walk your feet further forward.
Ensure your feet are secured in the straps of the rower. Check the display panel is reading metres. Hinge forward and grab the bar, pull back, leaning backwards slightly pulling your hands to your chest. Your legs should be working hard and driving the movement.
Go as hard as you can for the 200 metres. You may need 30 secs or so recovery before you go back to the Swings.