Escalating Density – each round, the KB’s for the swings get heavier (and the rest gets longer because I am a nice person) 90s Boxing or Goblet Squats 20s Gloves off 45s Swings2 20s Lock Out/20s Rack Hold : x4 Rest 50s[++2s] (The rest gets longer by 2s each round) 8 Rounds Impetus file is here Typical HR profile
A GPP style workout to start the week a bit more gently 60s Bodyweight Squats 80s Wheel 45s Pushups 50s Snatch Left 50s Snatch Right 30s Reverse Bridge (V-sit) 40s Pillar Lunge Left (One leg is planted as the pillar, the other leg does all the lunging) 40s Pillar Lunge Right (Swap sides) 60s Normal Bridge 50s Swings Left 50s Swings Right 30s Mountain Run (Mountain Climber) 30s Strict Press Left 30s Strict Press Right 60s Rest Impetus file is here HR profile probably won’t be significant, so maybe we won’t waste the space posting it
60s Get Up Sit Up Left 60s Get Up Sit Up Right 40s Double Swings 70s Bridge/Plank 12 @5s Double Cleans 40s Skiing 40s Double Swings 60s Snatch Left 60s Snatch Right 8 @5s Double Cleans 20s Lock Out 10 @5s Double Cleans 20s Lock Out 60s[++15s] Rest 5 rounds Impetus presets file is here Typical HR Profile (only 1st 3 rounds shown)
40s Skipping or Bodyweight Squats 50s Ninja Pushups or Wheel of Joy 40s Skipping or Bodyweight Squats 40s Cleans Left 40s Cleans Right 80s Double Cleans 40s Skipping or Bodyweight Squats 60s Walking Bridge 40s Skipping or Bodyweight Squats 30s See Saw Press 40s Skipping or Bodyweight Squats 60s Double Jerks 40s Skipping or Bodyweight Squats 30s Leap Frog 60s Rest 4 rounds Impetus presets file is here
45s Double Swings 50s Pulsed Squat (in 3’s) 45s Double Swings 60s Snatch anySide 45s Double Swings 60s Snatch otherSide 45s Double Swings 30s Reverse Bridge (legs straight) 45s Double Swings 50s Alternating Halo 45s Double Swings 80s Burpees (NOT girlie-burpees…proper ones!) 45s Double Swings 90s Double Jerks 45s Double Swings 30s Iron Cross Bridge (Hands as wide as possible – based on the gymnastics Iron Cross) 45s Double Swings 60s Rest 3 rounds Impetus preset file is here