Workouts400 / 40

400 / 40

A long hybrid workout built around four 400-meter runs and four high-volume stations. Settle into a sustainable pace, manage the kettlebells, and keep moving as the work accumulates.

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Equipment

  • Kettlebell — 2x 24/16 kgKettlebell — 2x 24 kgKettlebell — 2x 16 kg

For time

Run

400 m

Kettlebell Front Squat

40

Run

400 m

Kettlebell Deadlift

40

Run

400 m

Alternating Kettlebell Lunge

40

Run

400 m

Burpee

40

Score = Total time

The workout

For time

  1. 400 m Run

  2. 40 Kettlebell Front Squat

    2x 24/16 kg2x 24 kg2x 16 kg

  3. 400 m Run

  4. 40 Kettlebell Deadlift

    2x 24/16 kg2x 24 kg2x 16 kg

  5. 400 m Run

  6. 40 Alternating Kettlebell Lunge

    2x 24/16 kg2x 24 kg2x 16 kg

  7. 400 m Run

  8. 40 Burpee

Scoring

The score is the time from the first rep to the last.

Run it in Everground

400 / 40 is available in the app.

Keep your logs, history, and progress, when you run the workout with Everground.

Open in Everground Open in Everground
Download on the
App Store
JOIN THE BETA ON
Google Play

Movements

  • Burpee
  • Kettlebell Deadlift
  • Kettlebell Front Squat
  • Kettlebell Lunge
  • Run

Equipment

  • Kettlebell — 2x 16/12 kgKettlebell — 2x 16 kgKettlebell — 2x 12 kg

For time

Run

400 m

Kettlebell Front Squat

40

Run

400 m

Kettlebell Deadlift

40

Run

400 m

Alternating Kettlebell Lunge

40

Run

400 m

Burpee

40

Score = Total time

The workout

For time

  1. 400 m Run

  2. 40 Kettlebell Front Squat

    2x 16/12 kg2x 16 kg2x 12 kg

  3. 400 m Run

  4. 40 Kettlebell Deadlift

    2x 16/12 kg2x 16 kg2x 12 kg

  5. 400 m Run

  6. 40 Alternating Kettlebell Lunge

    2x 16/12 kg2x 16 kg2x 12 kg

  7. 400 m Run

  8. 40 Burpee

Scoring

The score is the time from the first rep to the last.

Run it in Everground

400 / 40 is available in the app.

Keep your logs, history, and progress, when you run the workout with Everground.

Open in Everground Open in Everground
Download on the
App Store
JOIN THE BETA ON
Google Play

Movements

  • Burpee
  • Kettlebell Deadlift
  • Kettlebell Front Squat
  • Kettlebell Lunge
  • Run

Equipment

  • Kettlebell — 2x 12/8 kgKettlebell — 2x 12 kgKettlebell — 2x 8 kg

For time

Run

400 m

Kettlebell Front Squat

40

Run

400 m

Kettlebell Deadlift

40

Run

400 m

Alternating Kettlebell Lunge

40

Run

400 m

Burpee

40

Score = Total time

The workout

For time

  1. 400 m Run

  2. 40 Kettlebell Front Squat

    2x 12/8 kg2x 12 kg2x 8 kg

  3. 400 m Run

  4. 40 Kettlebell Deadlift

    2x 12/8 kg2x 12 kg2x 8 kg

  5. 400 m Run

  6. 40 Alternating Kettlebell Lunge

    2x 12/8 kg2x 12 kg2x 8 kg

  7. 400 m Run

  8. 40 Burpee

Scoring

The score is the time from the first rep to the last.

Run it in Everground

400 / 40 is available in the app.

Keep your logs, history, and progress, when you run the workout with Everground.

Open in Everground Open in Everground
Download on the
App Store
JOIN THE BETA ON
Google Play

Movements

  • Burpee
  • Kettlebell Deadlift
  • Kettlebell Front Squat
  • Kettlebell Lunge
  • Run