General Warm-Up
Group 400m Run
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10 Kettlebell Deadlifts
10 Scapular Push-Ups + 10 Plank Shoulder Taps
10 Scapular Push-Ups + 10 Bar Kip Swings
10 Alternating Step-Ups
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8 Russian Kettlebell Swings + 6 American Kettlebell Swings @ Warm-Up Loads
8/6 Push-Ups or Kneeling Push-Ups
6 Elevator Kipping Pull-Ups (Building to Chin Over Bar)
6 Box Jumps (Step-Down) @ Working Height
200m Run @ Workout Pace
Conditioning
For Time, With a Partner
5 Rounds:
35 Kettlebell Swings
30 Push-Ups
25 Pull-Ups
20 Box Jumps
1000m Run
Run Structure: All work is partitioned as desired. On the run, each partner runs 500m total as 2 x 250m segments, alternating with their partner. Partner 1 may begin their first 250m once 10 Box Jumps are completed on the way down of each round. Once Partner 1 returns, Partner 2 begins their 250m. Partner 1 may work into their share of the kettlebell swings after their second 250m run for the next round while Partner 2 finishes their second 250m. Continue this rotation until all 5 rounds are complete.
Time Cap: 40:00
Score = Time
Kettlebell: 24/20kg
Box Height: 24/20in
Goal: 32:00-40:00
Stimulus: Muscular Endurance / Chipper Style Stamina
RPE: 8.5/10
Primary Objective: Complete each working round under 8:00, maintaining continuous movement through smart partner splits and clean handoffs throughout all five rounds.
Secondary Objective: Split work evenly across both partners even though the work can be partitioned as desired, ensuring one partner is always moving and rest is earned, not given.
