For TimeAdvanced~42 min
Row, Kettlebell Swing & Burpee
Partner
3 rounds for time of:
250-mrow10kettlebell swings (70/56 lb)10burpees10kettlebell swings (70/56 lb)10burpees10kettlebell swings (70/56 lb)250-mrow
Rest 12 minutes
Score each round independently. Record all 3 round times.
Equipment
Rowing MachineKettlebell
Workout Details
- Stimulus
- Lactic threshold test with long recovery intervals. Each round is performed at maximum effort — the 12-minute rest allows near-complete recovery to repeat the same intensity. Athletes should target consistent splits across all 3 efforts. The rowing bookends and high KB volume create sustained metabolic stress that the rest period is designed to offset.
- Score Type
- Time
- Rep Scheme
- Complex