Freedom (RX’d)
For Time:
150 Kettlebell Swings (53/35)
*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*
(KG Conv 24/16)
*This is a repeat from January 15th, 2023
Independence
For Time:
150 Kettlebell Swings (35/25)
Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in)
(KG Conv 16/12)
Liberty
For Time:
100 Russian Kettlebell Swings (light)
Every time you stop, break, put the kettlebell down, perform 6 Up Downs
Target: 6-8 minutes
Cap: 15 minutes
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m sprint
Part 1
2 Sets
4 Min at RPE5
2 Min at RPE3
4 Min at RPE4
*Rest 2 Min between sets.
Total: 22 Min
Optional Part 2 (Recommended)
45 Sec at RPE8
75 Sec at RPE1-2
45 Sec at RPE9
75 Sec at RPE1-2
45 Sec at RPE10
75 Sec at RPE1-2
This workout can alternatively be done on another machine or as a run.
FLOW:
0-4 at RPE5
4-6 at RPE3
6-10 at RPE4
10-12 REST
12-16 at RPE5
16-18 at RPE3
18-22 at RPE4
Optional Part 2 (Recommended)
0-0:45 – at RPE8
0:45 – 2:00 at RPE1-2
2-2:45 at RPE9
2:45-4 at RPE1-2
4-4:45 at RPE10
4:45-6 at RPE1-2