For TimeAdvanced~45 min
Row, Burpee & KB Swing
Partner
3 rounds for time of:
250-mrow15kettlebell swings (70/53 lb)25burpees15kettlebell swings (70/53 lb)250-mrow
Rest 12 minutes
Equipment
Rowing MachineKettlebell
Workout Details
- Stimulus
- Lactic capacity test modeled on the OPEX Lactic Test. Each round is an all-out effort of approximately 5-6 minutes, followed by 12 minutes of mandatory rest. The rest allows near-full recovery so each round is a true maximal lactic effort. Rowing sandwiches 55 kettlebell swings and 25 burpees — the midpoint burpee set is the tipping point for lactic accumulation.
- Score Type
- Time
- Rep Scheme
- Complex