For Your Day · Workout

Goodell

Type: CrossFit ·  Format: For time

Workout Timer

Workout Overview

Complete 5 rounds for time. Each round starts with a 400m run, then wall balls and kettlebell swings, followed by 38 reps of the specified movement.

Every round

  • 400m run
  • 20 wall balls (20/15 lb)
  • 14 kettlebell swings (55/35 lb)
1

Round 1

38 push ups

2

Round 2

38 air squats

3

Round 3

38 pull ups

4

Round 4

38 alternating lunges (total reps)

5

Round 5

38 burpees

Suggested Use

Warm up thoroughly before starting. Scale weights, movements, or distances to match your current fitness and equipment.

Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.

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