Ensuring you’re getting each calorie and never leaving any behind.
• Teaching Notes
Our Exercise At the moment, “White Russian” is a 20:00 EMOM that mixes cyclical cardio and kettlebell power work, with built-in relaxation to take care of high quality output and approach. The construction alternates between rowing, kettlebell swings, biking, and unilateral lower-body power, difficult each your cardio capability and core stability. The purpose is to maintain a moderate-to-high depth throughout all 4 working minutes, then actively get better throughout the remaining minute.
metcon: “White Russian”
4 rounds, 1 min per station, for max reps of:
Row Calorie
Kettlebell Swing, 53/35 lbs
Bike Calorie
Kettlebell Entrance Rack Field Step-up, 53/35 lbs, 24/20 in
Relaxation 1 min
Rotate instantly to the subsequent station each 1 min, the clock doesn’t cease or reset between stations.
Equipment:
4 rounds for high quality of:
Single Arm Ring Plank Maintain, L 20 secs/R 20 secs
Tall Kneeling Paloff Press Maintain, L 30 secs/R 30 secs
Sandbag Bear Hug Maintain, choose load, 40 secs
