240925

Wednesday 09/25/2024
Program C
BTE Double Interval "Helen" Workout // Interference
Part 1: 0:00-12:00
3 Rounds
18 Cal (M) / 13 Cal (W) Row
21 Kettlebell Overhead Swing
12 Kipping Pull Up
Part 2: 12:00-21:00
2 Rounds
18 Cal (M) / 13 Cal (W) Row
21 Kettlebell Overhead Swing
12 Kipping Pull Up
Part 3: 21:00-???
1 Round
18 Cal (M) / 13 Cal (W) Row
21 Kettlebell Overhead Swing
12 Kipping Pull Up

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: Maximize Rest. Keep Intensity HIGH for all 3 Parts.

Scaled: 53 lb. Kettlebell
Round Times: 7:54, 6, 22, 3:31

Warm-up 10 minute row: 2238m, 2:14.0/500m
Cool-down 10 minute row: 2113m, 2:22.9/500m