You need only one piece of equipment: a kettlebell. But that doesn’t mean you’re not going to get one heck of a workout. 400 reps later, you’ll be on the floor. How quickly can you get through Jordan?

View this post on Instagram

This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment. ​- ​Hit the box with this WOD. How fast can you go?

A post shared by The WOD Life (@twlwods) on Oct 9, 2019 at 8:02pm PDT

Quick Tips for Success

1. Kettlebell Swings

• Use the power of your hips! Your arms should simply guide the kettlebell overhead — not muscle it up.

2. Sit-Ups

• Put heavy dumbbells over your feet to keep them secured to the ground.
• Do these on some sort of softer surface to protect your tailbone.

3. Air Squats

• Lock out completely at the top.
• Even fatigued, aim to knock out at least five reps at a time.

4. Push-Ups

• Scaling options: push-ups on your knees; push-ups with your hands on a higher surface (like a box or bench); hand-release push-ups.

Good luck!