#GutcheckThursday – Workout of the Week – December 15, 2022

#GutcheckThursday - 12/15/2022

A grippy, posterior chain redundant couplet is on board for this week’s #GutcheckThursday!

Intended Stimulus

This row-dominant workout will slowly shift into a grippy, kettlebell swing focused workout with the transition between descending rowing distance & ascending kettlebell swing reps. Ensure your pace on the row allows you to get right off the rower and into the swings while choosing a kettlebell weight that allows you to go unbroken through at least the round of 20. Faster times will be between 15-20 minutes this week.

Movement Standards

Reset the rower every round. No rollover meters.

The American kettlebell swing finishes at the top with elbows fully extended and in line with ears, bell facing vertically for a full overhead finish position. It finishes at the bottom with the bell passing below the level of the hip

Adaptations / Modifications / Scales

No rower? Double the distance for a C2 or fan bike or run the same distance (1000/800/600/400/200)

Reduce the load on the swing in order to ensure unbroken reps through at least the round of 20

Modify to a Russian (eye-level) swing as needed if lifting overhead is not possible this week

The rep count of kettlebell swings is moderate this week, but considering reducing if 100 reps will be high volume for a more deconditioned patient, client, or athlete (Try 5/10/15/20/25 or even 3/6/9/12/15)