WOD JEAN DOE—An intense workout

Exercise A Jump rope

Exercise B CrossFit burpees


20 x A
8 x B

40 x A
8 x B

60 x A
8 x B

Continue till you’re at 200, i.e. the last set is

200 x A
8 x B

Then finish with 100 Gorilla cleans.



Gorilla cleans are as follows:

  1. Rack two kettlebells
  2. Drop one into a hang
  3. Hang clean
  4. Drop the other
  5. Hang clean

Left and right equals one rep.


Rx 2 x 20kg/44lb kettlebells for male
Rx 2 x 16kg/35lb kettlebells for female


Want more of these awesome kettlebell workouts? Buy the book Kettlebell Workouts and Challenges 1.0 or 2.0, available on Amazon in Kindle or paperback format, also available as PDF on Cavemantraining.



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