5 x 3:00 rounds:
400/500-m row
Max RKB swings (24/32 kg)
– Rest 1:00 between rounds.

Goal & Intensity

-Push hard on the row to earn as much time as possible for kettlebell swings.
-Each interval has a clear task first, then it’s all about collecting reps.
-A cardio hit from the row paired with heavy swings that tax your core and hips.
-The intensity spikes because you must move heavy load in a short time frame.
-Start your first kettlebell swing immediately after rowing – don’t waste seconds standing still.
RPE: 8–9 – tough but controlled, the row burns your lungs and the swings feel heavy.
Why: This workout blends capacity, strength, and interval grit, improving both conditioning and the ability to produce power under fatigue.