Workout 14452

Created: December 3, 2025

Description:

Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front rack hold

♀ 53-lb kettlebells
♂ 70-lb kettlebells
Stimulus and Strategy:
Today’s workout challenges your midline in a static hold. Static holds are often more difficult than dynamic movements because they require sustained muscle contraction with no relief, which limits blood flow and engages fewer muscle fibers than dynamic movements. Focus on your breathing and always try to hold for one more second before breaking. Unless you are completing the holds unbroken in every set, think of the run as a recovery. Feel free to push the pace, but you should be able to get back to the hold and perform at least 15 seconds before resting.
To reduce the complexity of the kettlebell front rack hold, perform the hold with a single kettlebell in the goblet position.
In case of injury or limitation, for the kettlebell front rack holds, perform plank holds. Consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run.
Intermediate option:
Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front rack hold

♀ 35-lb kettlebells
♂ 53-lb kettlebells
Beginner option:
Complete as many rounds as possible in 15 minutes of:
200-meter run
30-second single kettlebell goblet hold

♀ 18-lb kettlebells
♂ 26-lb kettlebells
Coaching cues:
On the kettlebell front rack hold, think about bringing your ribs to your hips. As you do this, squeeze your glutes and thighs. This will keep your midline solid.
Resources:
Running | Position Drill
The Kettlebell Front-Rack Hold
Find a gym near you:
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Scaling/Comments:

Reduce the distance of the run. Reduce the load of the hold.

Number of Times Completed: 0