Workout Of The Week #240 incorporates our brand-new HYROX CIRCUIT. WORKOUT PROTOCOL Hyrox Circuit 1 minute per exercise 4 Rounds EXERCISES ROUND 1 & 2 1. H2H Swing 2. Double Press 3. H2H Swing 4. Double Front Squat 5. H2H Swing 6. 1-Pump Burpee EXERCISES ROUND 3 & 4 1. Snatch (30/30) 2. Double Press 3. Snatch (30/30) 4. Double Front Squat 5. Snatch (30/30) 6. 1-Pump Burpee Watch the attached video for more info or head over to the «Iron Flow» of your Kettlebell Plus membership and follow along! You have 7 days to complete this workout. If done, comment with the weight you've used and add a story to it. PLEASE NOTE: This is an action post. Only comment if you've completed the action/ job this post asks you to do. Ask questions in the community if things are unclear. Read up on what AAPs are here

I just finished my first Giryathlon, and loved it! I did a partial one inside on my treadmill not long after @Gregory Dzemaili posted the first video introducing it, but had not had an opportunity to go somewhere I could do it outside. I used to run a lot around 10 years ago, and started having a lot of pain in my IT band, and it has bothered me ever since. So my running has really taken a backseat to other things, and so I went at a slow pace running this. I really like the format though, and think sticking with doing this regularly will be a good way to get back into running. I am going to be intentional about stretching and warming up to try to make the IT band pain go away. Doing the shorter runs broken up by the kb moves helped from me irritating the IT band too much. I did not video, but my time for the Giryathlon was 44:18 with a 12 kg bell. I decided to add on one more round after finishing the official rounds, and did one more 400 m run followed up with 10 rows on each side. I live in the US, and so I think in miles more than km. Adding in the final 400 m round made the total running equal 2 miles (3.2 km), and the rows added in some pulling to finish it out. With the final additional round, my time was 49:26. Looking forward to seeing my time decrease as my conditioning for running improves! Also, the distances in the pictures are longer because my watch was still running during the kb moves and so it added distance as I walked and moved around at the kb.

The GIRYATHLON is a kettlebell fitness race with seven trials designed to showcase the kettlebell’s true power. Each trial consists out of a 400 M (0.25 miles) Run (or Row) and a unique kettlebell exercise. SEVEN TRIALS FOR TIME 1. The Trial Of The Samurai - 400 Meter Run + 10 Single Hand Swing/ Side 2. The Trial Of The Knight - 400 Meter Run + 10 Clean & Press/ Side 3. The Trial Of The Shaolin - 400 Meter Run + 10 Snatch/ Side 4. The Trial Of The Ninja - 400 Meter Run + 10 Goblet Squat 5. The Trial Of The Spartan - 400 Meter Run + 10 Windmill/ Side 6. The Trial Of The Viking - 400 Meter Run + 10 Jerk/ Side 7. The Trial Of The Immortal - 400 Meter Suitcase Walk + 10 Burpee Every 100 Meters DIVISIONS - Beginner: 8KG (F) – 12KG (M) - Pro: 12KG (F) – 24KG (M) - Elite: 16KG (F) – 32KG (M) - Doubles: Mixed weights and genders allowed RULES - Chalk is allowed - Running on grass is recommended - Minimalist shoes are recommended - Must be registered in the dojo or be a LS client to be included in the official leaderboards - Must film (and share) the whole race to to be included in the official leaderboards - Doubles must finish all exercises together - All kettlebell exercises must be completed unbroken - Good technique is paramount and lifts must be considered “good” VARIATIONS - CLASSIC: The full Giryathlon with all exercises and 400M runs (Video) - NAVY: The full Giryathlon with all exercises; substituting the 400M runs with 400M row - PURE: Giryathlon with all kettlebell exercises without the 400M run or row (Video) This is a grassroots movement, and it starts with YOU! If you’re ready to become a “Giryathlete,” share your time and get your run officially registered. Click here for more info on the Giryathlon

Workout Of The Week #244 is on the plate for the Dojo this week! The workout consists out of two powerful protocols: the AMSAP (As Many Sets As Possible) method and the Interval Protocol. Protocol 1 - AMSAP Each round consists of a given set of exercises and reps performed for as many sets as possible in 6 minutes. Exercises: 1. Double Suitcase Deadlift 2. Double Row 3. Double Swing 4. Clean & Press (Jerk) Protocol 2 - Interval Protocol This protocol involves training for 40 seconds followed by a 20-second rest period. Exercises: 1. Thruster 2. Suitcase Deadlift 3. Row 4. Swing 5. Clean 6. Press 7. Overhead Squat Watch the attached video for more info or head over to the «Iron Flow» of your Kettlebell Plus membership and follow along! You have 7 days to complete this workout. If done, comment with the weight you've used and add a story to it. PLEASE NOTE: This is an action post. Only comment if you've completed the action/ job this post asks you to do. Read up on what AAPs are here

I've put this week's AAP protocol into a Complex Timer session for anyone interested https://drive.google.com/file/d/1_gqcU0QSPwvH0UzC1ImshMsNys0Ikp9s/view?usp=drivesdk