For TimeAdvancedHero~35 min
McDonald & Galagher
Partner
2 rounds for time of:
200-mrun16kettlebell swings (53/35 lb)16pull-ups16front squats (110/70 lb)200-mrun14kettlebell swings (53/35 lb)14pull-ups14front squats (110/70 lb)200-mrun12kettlebell swings (53/35 lb)12pull-ups12front squats (110/70 lb)
Equipment
BarbellPull-Up BarKettlebell
Workout Details
- Stimulus
- Australian hero WOD combining running with a descending-rep barbell and kettlebell triplet. Each round passes through three sets: 16-14-12 reps of KB swings, pull-ups, and front squats, with 200 m runs between each set. Front squats at 110/70 lb after a run and swings will tax the legs significantly. Completing 2 full rounds doubles the total work volume — pace the front squats carefully.
- Score Type
- Time
- Rep Scheme
- Complex