Workout 21448

Created: September 8, 2026

Description:

For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run

♀ 53-lb kettlebell
♂ 70-lb kettlebell
Stimulus and Strategy:
Today we have a hard workout bookended by 800-meter runs. Shoot to push hard on each run, maintaining a fast pace through the second effort to bring it all home.
Choose a load that allows for larger kettlebell swing sets with no more than two breaks per round. Try to go unbroken on the squats.
Intermediate option:
For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run

♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
For time:
400-meter run
21 Russian kettlebell swings
21 kettlebell goblet squats
15 Russian kettlebell swings
15 kettlebell goblet squats
9 Russian kettlebell swings
9 kettlebell goblet squats
400-meter run

♀ 18-lb kettlebell
♂ 26-lb kettlebell
Resources:
The Kettlebell Swing
The Kettlebell Goblet Squat
The Russian Kettlebell Swing
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Number of Times Completed: 0