WOD: Monday 250203

Making sure you’re getting every calorie and not leaving any behind.

• Coaching Notes

Our Workout Today, “White Russian” is a 20:00 EMOM that combines cyclical cardio and kettlebell strength work, with built-in rest to maintain quality output and technique. The structure alternates between rowing, kettlebell swings, biking, and unilateral lower-body strength, challenging both your aerobic capacity and core stability. The goal is to sustain a moderate-to-high intensity across all four working minutes, then actively recover during the rest minute.

metcon: "White Russian"

4 rounds, 1 min per station, for max reps of:

Row Calorie

Kettlebell Swing, 53/35 lbs

Bike Calorie

Kettlebell Front Rack Box Step-up, 53/35 lbs, 24/20 in

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

4 rounds for quality of:

Single Arm Ring Plank Hold, L 20 secs/R 20 secs

Tall Kneeling Paloff Press Hold, L 30 secs/R 30 secs

Sandbag Bear Hug Hold, pick load, 40 secs