8/4 WOD

Everlong
Aug 3, 2025
1 min read

Kettlebell Threshold EMOM

👟 Warm-Up (10–12 min)

2 Rounds:

10 Arm Circles (forward/backward)

10 Air Squats

10 KB Deadlifts (light)

10 Push-ups

5 Inchworms

⚙️ Threshold Prep (6 min)

3 sets at increasing effort:

5 KB Swings

5 Goblet Squats

3 Burpees

⏱ Workout – EMOM 20 (Threshold EMOM)

Min 1: 12 Russian Kettlebell Swings

Min 2: 10 Goblet Squats

Min 3: 8 Burpees

Min 4: 30-sec Plank Hold

Min 5: Rest

🔁 Repeat 4 Rounds. Goal: Find a sustainable pace to maintain consistent movement for all rounds. You are aiming to keep the same time completion per round

🧘 Cool Down (8–10 min)

Hamstring + lat stretch

Hip flexor flow

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8/4 WOD

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everlong
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