The workout is built around two of the most hated (or loved) exercises on the planet (details inside) and it gives you the freedom to be creative with how you want to structure your reps and sets.
It’s the perfect challenge to get your week started. Let’s dig in.
Workout of the Week [Episode 35]
Total time estimate to complete the workout: 15-20 minutes
Before you begin:
It is essential that you do a proper warm-up before you start the workout to get your body ready for action. Your warm-up should consist of the following:
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge:
This week’s workout is the Annihilator 200. It is to be done for time and is built around two powerful exercises: burpees and hardstyle kettlebell swings.
Set your timer to stopwatch mode and see how long it takes you to complete the following exercises:
- 100 reps of burpees
- 100 reps of kettlebell swings
Your objective is to complete all 200 repetitions as quickly as you can with proper form. Rest as needed, but the timer does not stop until all of your repetitions are complete.
Now this is where your creativity comes into play.
You are free to mix and match your reps as you best see fit. You can break the reps down into even sets (example: 10 sets of 10 reps of each exercise) or you can do all the reps of one exercise before you do the other. It’s up to you how you want set things up as long as all the reps get done.
Here’s what the workout looks like:
Press play to watch the video.
After your workout
When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders.
Change the Intensity:
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations. Here are your options:
Make it easier:
Here are some ways you can make the workout less challenging:
- Break your sets into 10 and add a 20-30 second break between rounds,
- Cut the repetitions down to 50 for each exercise,
- Use a lighter kettlebell
Make the workout harder:
Here are ways you can make the workout more challenging:
- Complete 200 repetitions of each exercise,
- Try to take no breaks in-between your rounds,
- Use a heavier kettlebell.
That’s it! Make sure to track your results and share them in the comment section below. I’d love to see what kind of time you can achieve. Good luck!
To download a printable version of this week’s workout, use the sign-up form below! You’ll get free access to all of the previous weeks’ workout PDFs.