This For-Time WOD Includes 400 Reps

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?

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!

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