Friday Workout: Pull-ups, Kettlebell Swings, Burpees

SuperFit Charlottesville is tomorrow (June 14), so come out and cheer on our athletes competing!  Thanks in advance to all of our judges and general volunteers – you are essential for helping make this competition a success.  And good luck to everyone competing!  There will be no classes on Saturday.10157265_10151966547441751_1531182027023560545_n


Level 1

20-15-10 Reps of Each for Time:

  • Ring Row
  • Russian Kettlebell Swing (35/20)
  • Burpee

Level 2

30-20-10 Reps of Each for Time:

  • Pull-up
  • Kettlebell Swing (53/35)
  • Burpee

Cash Out

Core work trainer’s choice


3 thoughts on “Friday Workout: Pull-ups, Kettlebell Swings, Burpees

  1. Lvl 1.5 10:45
    (20-15-10) BB Pull ups, 35#KB
    Really felt sluggish today. (Too much vacation? Too many desserts?)

  2. a mix of level 1& 2:
    12:05; (20-15 gbpu’s, 10 rr’s; 30-20-10 kb swings & burpees (25#))

  3. 10:35 (20-15-10 reps, +chest-to-bar, +45# and including a mid-wod conversation with Joe and moving closer to the fan)

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