You know that feeling you get when your ears start aching and killing you after being outside in the cold? Well, about 11 hours later, MY EARS STILL FEEL LIKE THAT! AND I HAVE A SERIOUS LINGERING COUGH HAPPENING! That’s because I did a nasty and gnarly endurance workout today that just SOUNDS bad after reading it. Typically, it’s the other way around. You read the workout, and say to yourself, “that doesn’t sound that bad!” and it ends up being AWFUL. Not today. Looked awful, and was indeed awful.

60 Minute Time Cap:

4 Rounds:

400m Run holding a Kettlebell (53/35)

15 KB Swings

Immediately into:

15 Minute AMRAP: 

100m Sprint holding a KB

10 Step ups with KB

Immediately into:

10 minutes max distance hill run holding KB 

10 minutes max distance hill run NOT holding a KB 


I’ll start from the beginning of the workout. Holding that damn kettlebell is beyond awkward. Basically every position that you can think of hurts and restricts your ability to breathe/run properly a great amount. I started off holding the kettlebell on one shoulder/trap meat area for the first 200 meters, and then switching to the other shoulder/trap meat area for the other 200 meters. This was a decent way of holding it, besides the fact that with every step, the kettlebell kind of jolted against my head and neck… which let me tell you, isn’t very pleasant. So, as you can see in the picture, I started just holding the kettlebell behind me with both arms (overhand gripped it) and let it rest on my upper back. This was the best way. It wasn’t terribly uncomfortable and didn’t bounce or “jolt” against any part of my body. It also saved my shoulders, which were getting tired from holding that shit.

For the 15 minute AMRAP, I did the 100m sprint on pavement and on a grassy area, just for some variety. I’m also not sure it was exactly 100m… it was probably slightly more. It’s hard to gauge these sorts of things when you’re someone who proudly despises running. Anyway, I also varied the way I held the kettlebell during the step ups. I held it the same way I ran with it for the most part, but towards the last minutes, I would hold it in one hand for 5 reps, then switch to the other hand for 5 reps.

Then came the gnarliest and most challenging part of the workout: the max distance run holding the kettlebell. This was an absolute and total mindf#ck. First of all, 10 minutes is a long time. You don’t want to fly out of the gate too quickly, but you also don’t want to go at too slow of a pace. You want to challenge yourself. So, I decided that I’d try to go within 15-20 seconds of my PR mile time. This became very difficult, because my arms were getting exhausted from holding the kettlebell, my knees were hurting, and my lungs were about to burst or just start to decay. This was one of the biggest tests of mental toughness to date.

The 10 minutes max distance run WITHOUT the kettlebell, the home stretch, was the most freeing feeling on this planet. NO KETTLEBELL FOR THE FIRST TIME IN 50 MINUTES??!!?!?! FELT LIKE THE WEIGHT OF A BUICK WAS POOF! GONE! I obviously picked my pace up and nearly sprinted up the uphill areas because I was so excited/felt so good. However, I hit a wall. I looked at the clock thinking to myself, ” I probably only have a couple minutes left. I’ve been running forever!” Boy was I wrong!! The clock read 4 minutes and 45 seconds…. meaning I wasn’t even halfway done yet! AHHHHH!!!!!! So, I Just kept running, everywhere and anywhere, until I simply couldn’t run anymore.

Sometimes it’s nice to get away from the gym and spice your workout up with variety. Variety is the spice of life, folks. Have fun today and enjoy the weather.

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