For the purposes of these workouts I will use timed runs since a lot of you might not have distances marked off, but if you would like the equivalents here they are: 1 min = 200m, 2min = 400m, 4min = 800m, 8 min = 1mile. You can also sub in Rowing as needed.

#1 “Swingers”

AMRAP 20:

40 x Single Arm KB Swings

2 min run

#2 “Complex Intervals”

4 RFT:

2 min run

10 x Single Arm KB Hang Squat Cleans

16 x Single Arm KB S2OH

22 x KB Russian Swings

2 min run

#3 “Business Trip”

For Time:

100 x Single Arm KB Suitcase Deadlift

8 min run

#4 “Fun Run”

Alt. EMOM 20:

Single Arm KB Farmer’s Carry (switch hands at 30 sec)

1min run

#5 “Longest Mile”

1 mile KB Carry (hold any way you want)