Tag: Russian KB Swings

Yesterday, Saturday, May 24th, 2025, was designated as a recovery day. After a tough week of training and feeling the CNS fatigue, the plan was to hit the CrossFit Birch Bender programmed Hyrox workout. My main modification was to the machine sprint intervals at the beginning: instead of switching machines as originally programmed for the class, I opted to stick with the BikeERG for all four sprint efforts. This change was purely to allow me to connect my Garmin and get a better look at my power output for each interval, something not feasible if constantly swapping machines. The rest of the CFBB WOD was performed as prescribed, though with a focus on recovery day intentions.

Intentions for Today’s Session:

• BikeERG Power Output (Sprint Modification): The CFBB class programming involved varied machines for the initial sprint intervals. For my session today, I modified this by performing all four sprint rounds (0:20 Max Effort / 1:40 Rest) on the BikeERG. This allowed me to connect my Garmin to gather consistent power output data across all efforts.
• Recovery Runs: I opted to use actual running for the two 5-minute segments. I haven’t logged enough running miles this week, and these would serve as active recovery between the more intense BikeERG sprints and the main WOD.
• Unbroken on Volume: For the main WOD’s high-rep bodyweight movements (Air Squats, Box Step Ups, Russian KB Swings), the goal was to go unbroken, focusing on steady pacing and muscular endurance.

Part 1: Warmup & BikeERG Sprints

The session started with a straightforward warmup and then moved into some max effort sprints on the BikeERG, as per my modification for data collection.

Warmup:

• 4 Minute BikeERG (Garmin Data)

BikeERG Sprints (Modified for Data Collection):

• 4 Rounds of:
  • 0:20 Max Effort
  • 1:40 Rest
• (Garmin Data for Sprints)

BikeERG Sprint Details

Interval	Distance (km)	Max HR (bpm)	Max Cadence (rpm)	Max Power (W)	Calories	Max Speed (km/h)
1 (0:20)	0.21	146	93	869	14	48.5
2 (0:20)	0.22	148	93	903	14	49.5
3 (0:20)	0.21	148	92	865	12	48.6
4 (0:20)	0.21	148	90	794	12	47.2

My Experience: The warmup was just to get the blood flowing. The BikeERG sprints were a good test of anaerobic power. Focusing on max effort for 20 seconds with ample rest allowed for high output on each interval, as seen in the data above. It was interesting to see the power numbers on the Garmin for these.

Part 2: First Recovery Run

Following the sprints, I hopped on the treadmill for the first of two recovery runs.

• 5 minutes Run Zone 2 (Garmin Data – note: treadmill distance/pace not accurately reflected in Garmin for this one)

My Experience: This was purely about active recovery, keeping the heart rate in Zone 2 and getting the legs moving after the BikeERG efforts.

Part 3: Main Hyrox Workout (CFBB Programmed)

This was the core of the day’s “recovery” session, hitting the programmed CrossFit Birch Bender movements with the intentions I’d set out for execution.

This Hyrox Workout Blueprint: Bodyweight Endurance & Power

The Workout (For Time):

• 100 Air Squats
• 5 Pull Ups
• 80 Box Step Ups
• 10 Hand Release Press Ups
• 60 Russian KB Swings
• 5 Pull Ups

Movement Breakdown & Rationale:

Let’s look at why these specific exercises and approaches were used for this recovery-focused Hyrox workout:

Air Squats (100 reps): A fundamental bodyweight movement building lower body muscular endurance.
Why I chose them: The goal was to go unbroken, focusing on consistent movement quality and pacing for a high-volume bodyweight stimulus without heavy loading.

Pull Ups (5 reps): Targets lats and biceps with an emphasis on quality over quantity, focusing on an explosive concentric and controlled eccentric.
Why I chose them: This approach works on power development and muscle fiber recruitment even with low reps, making it effective without high fatigue, emphasizing quality movement.

Box Step Ups (80 reps): A great unilateral lower body exercise that also challenges cardiovascular fitness at volume.
Why I chose them: Intention was to go unbroken, building single-leg endurance and maintaining a steady heart rate.

Hand Release Press Ups (10 reps): A variation of the push-up ensuring a full range of motion and chest engagement, performed with an explosive concentric and controlled eccentric.
Why I chose them: This method allows for quality muscle activation and power development in the pushing pattern without high volume fatigue.

Russian KB Swings (60 reps): A powerful hip-hinge movement that develops explosive power in the posterior chain and conditions the core.
Why I chose them: The aim was for an unbroken set, focusing on generating power from the hips and maintaining a strong cardiovascular effort.

My Experience & Key Takeaways (Main WOD):

This “For Time” segment took me 09 minutes and 21 seconds. The 100 Air Squats felt good, and I managed them unbroken as intended, finishing in 02:56. The first set of 5 Pull-Ups, focusing on an explosive concentric and controlled eccentric, was quick (00:15). The 80 Box Step Ups were a bit of a grind at 03:39 but also completed unbroken. The 10 Hand Release Press Ups, performed similarly, (00:21) felt strong. The 60 Russian KB Swings (01:51) were also unbroken and got the heart rate up. The final set of 5 Pull-Ups (00:13) felt good and explosive. Overall, the strategy of unbroken on the long movements and controlled, powerful reps for the shorter strength pieces worked well for a recovery day feel, keeping the intensity moderate but consistent. (Garmin Data for Main WOD)

Part 4: Second Recovery Run

To finish off the day’s activity:

• 5 minutes Run Zone 2 (pushed a bit towards the end) (Garmin Data)

My Experience: Another good flush for the legs, allowing the heart rate to come down while still getting some light aerobic work in.

Overall Reflections:

This session served its purpose as an active recovery day. By modifying only the initial sprint interval machine choice from the programmed Hyrox workout from CFBB to suit my specific needs (curiosity about BikeERG power), while still adhering to the main WOD structure and focusing on movement quality with controlled power for strength components and Zone 2 running, I managed to get a good training stimulus without overly taxing my already fatigued system. It’s a good reminder that not every day needs to be an all-out assault, and intelligent modifications can make a workout fit your current state and broader goals.

How do you approach your recovery days? Do you modify programmed workouts? Share your strategies in the comments!

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Main WOD Summary (CFBB Programmed)

• TOTAL TIME: 09:21
• CALORIES: 131
• AVG HR: 156 bpm
• Date: Sat, May 24, 2025 at 04:46 P.M.
• Synced: Synced from Watch
• Focus: Bodyweight Endurance & Controlled Power
• Type: FOR TIME – 09:21

Detailed WOD Log (CFBB Programmed)

#	Type	Time	HR
1	100 Air Squats	02:56	160
2	5 Pull Up	00:15	158
3	80 Box Step Up	03:39	157
4	10 Hand Release Press Ups	00:21	160
5	60 Russian KB Swings	01:51	164
6	5 Pull Up	00:13	170