WOD: Count von Count — Kettlebell Swing, Run
Saturday, June 6, 2026 | CrossFit MYO, San Jose CA
The Workout
Count von Count
8 Rounds 20 RKBS (32/24kg) 200m Run 2min Rest
What Makes This Workout Effective
Today’s For Time workout utilizes high-load Russian Kettlebell Swings and interval sprints to spike the heart rate and challenge explosive hip extension. The structured 2-minute rest allows for near-full ATP recovery, enabling you to maintain maximum power output and intensity across all eight rounds.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Russian KB Swings at 32/24kg; 200m Run each round. |
| Intermediate | Russian KB Swings at 24/16kg; 200m Run or 250m Row each round. |
| Beginner | Russian KB Swings at 16/12kg with focus on hip hinge mechanics; 100m Run or 200m Row each round. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I ensure my back stays safe during the 32/24kg swings?
A: Focus on a powerful hip hinge rather than a squat, keeping your core braced and your shoulder blades packed to prevent the weight from pulling you forward.
Q: Should I sprint the 200m or keep a steady pace?
A: Because of the generous rest period, you should aim for a high-intensity sprint to maximize the cardiovascular demand of the interval.
Q: What if the prescribed kettlebell weight feels too heavy to maintain form?
A: Absolutely scale the weight down; it is more effective to move a lighter bell with explosive speed and a flat back than to struggle through a heavy weight with poor mechanics.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136