“Kettlebell Cardio Leap”

CrossFit WOD
Workout of the Day

EMOM WOD: “Kettlebell Cardio Leap”


Total Duration: 16 minutes



  • Minute 1: 15 American Kettlebell Swings (53/35 lbs / 24/16 kg)
  • Minute 2: 15 Goblet Squats (53/35 lbs / 24/16 kg)
  • Minute 3: 30 Double Unders
  • Minute 4: 10 Box Jump Overs (24/20 inches)


Athlete Notes


Strategy and Pacing:

  • American Kettlebell Swings:
    • Use not only your hips but also slightly bend your knees and drive from your legs to generate power.
    • Aim for an unbroken set. Control your breathing and maintain a steady rhythm.
  • Goblet Squats:
    • Keep a consistent pace. Focus on maintaining an upright torso and deep squat position.
    • Use this as an opportunity to stabilize your breathing.
  • Double Unders:
    • Aim for unbroken sets if possible. If you’re still mastering DUs, break them into smaller sets.
    • Keep your wrists flicking and minimize arm movement.
  • Box Jump Overs:
    • Maintain a quick pace but focus on safe landings.
    • This exercise gives your shoulders a rest, so use this time to recover for the next round of swings.



  • This EMOM is designed to enhance cardiovascular endurance, leg strength, and agility.
  • The combination of movements ensures a full-body workout with an emphasis on lower body power and conditioning.


Scaling Options:

  • American Kettlebell Swings: Reduce the weight or switch to Russian swings if needed.
  • Goblet Squats: Lower the weight of the kettlebell or reduce the number of reps.
  • Double Unders: Substitute with single unders or reduce the number.
  • Box Jump Overs: Step overs can be a substitute for jumps if needed.


Remember, the key to this workout of the day is maintaining a balance between pushing your pace and ensuring quality in each movement. The varied exercises provide both a physical challenge and strategic recovery points, making it a well-rounded and effective training session.

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