Stimulus and Strategy:

The loading of the kettlebell should allow you to perform the total reps in 5 sets or less. Aim to complete this workout in 10 minutes to 15:00.

Scaling:

Reduce the loading of the kettlebell as needed. Beginners should reduce the total reps. Reduce the complexity of the movement by performing a Russian kettlebell swing or a kettlebell deadlift. In case of injury or limitation, perform a single-arm Russian kettlebell swing.

Warm-up

2- 3 sets:

50' bear crawl

8 judo push up to down dog

8 seated 90/90 hip switches

8 DB Cuban press (light)

TECH | 1:00

Demo: American-style kettlebell swing and Russian-style kettlebell swing

Specific Warm-up | 4:00

5 American-style kettlebell swings (light weight)

5 American-style kettlebell swings (moderate weight)

5 American-style kettlebell swings (workout weight)

Break | 2:00

WOD | Target: 10 - 15:00 | TC: 20:00

RX:

For time:

150 kettlebell swings

♀ 53 lb (green KB)

♂ 70 lb (red KB)

Intermediate option:

For time:

120 kettlebell swings

♀ 35 lb (yellow KB)

♂ 53 lb (green KB)

Beginner option:

For time:

60 kettlebell swings

♀ 18 lb (pink KB)

♂ 26 lb (12 kg blue KB)

Finisher | 4:00

February's skill of the month is pull-ups. In today's progression we will work on the hollow rocks

Tabata hollow rocks

Cooldown | 5:00

1:00 each of:

Cobra stretch

Scorpion stretch

Banded shoulder stretches

Enjoy!