MONDAY

Mobility Prep + Body Heat (4-6 minutes)

1:00 Row

1:00 Echo

:30/:30 seconds Worlds Greatest Stretch

:30/:30 second Active Pigeon Stretch

General + Specific Movement Prep (4-6 minutes)

30 second Machine (Row or Bike)

10 Kettlebell Deadlifts (Warm-Up Loads)

10 Alternating Box Step-Ups

30 second Machine (Row or Bike)

10 Cossack Squats

10 Alternating Dead-Bugs

10 Alternating Bird Dogs

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Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)

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30 second Machine (Row or Bike)

10 Russian Kettlebell Swings (Working Loads)

10 Single Kettlebell Suitcase Step-Ups

30 second Machine (Row or Bike)

10 American Kettlebell Swings

5/5 Front Rack Step-Ups

"White Russian"

20:00 EMOM

M1: Calorie Row

M2: American Kettlebell Swings

M3: Calorie Echo Bike

M4: Single Kettlebell Front Rack Step-Ups

M5: Rest

Kettlebell  24/20kg

Box Height 24/20in

Overview / Goals / Stimulus / Objectives

Goals: 

Row : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps 

Echo : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.

Stimulus: Mixed-Modal Aerobic Power

• Repeated efforts focusing on steady, sustainable output

• Short rest period to aid in partial recovery

RPE: 8/10

Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.

Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.

Workout Strategy: 

Accessories

3 Sets: For Quality

:30/:30 Side Plank

:30/:30 Paloff Press

:30 second Deadball Hug Hold