Workout of the Week - "CrossFit Vienna The Loft"

This session coming to you from CrossFit Vienna The Loft! We dropped into this amazing space on our recent Budapest to Oktoberfest trip and loved the facility and vibes. This workout was a great sweat before we adventured through Vienna. Grab a partner and go full send!… for 20 minutes.

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In Teams of 2:
AMRAP 20:

30/20 Calorie Bike (Total)
30/20 Calorie Row (Total)
20 Kettlebell Swings + 15 Burpees (Per Athlete)

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Coach’s Notes
This is the type of workout to find a nice slightly above moderate pace for the first 15 minutes and then maybe closer to redlining in the last 5 minutes.

The Bike and Row can be split however you want between you and your partner. The only condition is that each athlete has to do 20 Kettlebell swings and 15 Burpees regardless but can also split it. A strategy like 2 rounds of 10 Kettlebell swings and 7-8 burpees is allowed. In the end, no one can move on back to the bike until both athletes finish their 20 and 15 reps.

Have fun doing cardio you crazy kids!

Scale Downs
Bike + Row: 25/18 calories
Kettlebell Swings: 12-15 reps, Russian KBS
Burpees: 10-12 reps, Up-Downs, Elevated Burpees or Up-Downs

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