Cardio Punch

Jenna Buckle | 02/05/2020 | 2

We’ve got a change of pace on the strict press sets today… instead of sets of 8, we’re moving down to sets of 3 at a higher percentage (~75-80%) of your one-rep max. That third rep should feel really tough to press out, especially as you get deeper into the sets.

Our WOD is 20 minutes of cardio combining a little bit of load (kettlebells), skill (double unders), and engine (rowing). You’ll have three minutes of work followed by a minute of rest, five times through. Your score will be your total number of reps for just one of the movements. Choose wisely 🙂


Strict press @75-80%

5 rounds
1:00 Russian KB swings (70/53)
1:00 double unders
1:00 calorie row
1:00 rest

*Pick one movement for your score

2 comments for “Cardio Punch

  1. BenB says:

    It really was a cardio punch…
    STR: 100# 3×5
    WoD: I think 262 DU, maybe 76 Cal. I ended up tracking them all, but now I forgot…

  2. JoshMc says:

    Str: 105#
    WoD: 151 KBS Rx

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