092917 Squats, Swings & Push-up Things

Another day, another Beach WOD . . . I sure would like to get better used to this! But, I’ll take all the advantage I can . . .

This is a variation on the 6 Minute Squat Challenge, and strings together my favorite movements to put into a WOD . . . namely, Squats, Swings & Push-ups. These three movements make a great template, which you can alter & variate according to your needs & goals.

092917 Beach WOD

4 Rounds of: 

  • 10 Swings
  • 10 Push-ups
  • 4 Goblet Squats

Set a workout timer (I use the Kettlebell Swing Timer App on my iPhone) for 1 minute of work and 2 minutes of rest . . . you won’t really be resting for 2 minutes, but setting it this way is the easiest way to keep track.

When the timer starts, do 10 Swings . . . rest until the :30 second mark and do 10 push-ups. When you get to the “2 minute rest” you will grab your Kettlebell, drop into the bottom of the Goblet Squat & hold for 30 seconds, then stand & re-squat. This will bring us to 4 Squats in 2 minutes. Then, repeat the Swings & Push-ups.

Depending on what weight Kettlebell you use, this probably isn’t a burner, but it is good practice for all the movements, and the timer gives you better accountability to yourself.

Give it a go & let me know!

Semper Fortis & Anchored in Movement
~Lee

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