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.
Equipment
- Kettlebell — 2x 24/16 kgKettlebell — 2x 24 kgKettlebell — 2x 16 kg
For time
Run
Kettlebell Front Squat
Run
Kettlebell Deadlift
Run
Alternating Kettlebell Lunge
Run
Burpee
Score = Total time
The workout
For time
400 m Run
40 Kettlebell Front Squat
2x 24/16 kg2x 24 kg2x 16 kg
400 m Run
40 Kettlebell Deadlift
2x 24/16 kg2x 24 kg2x 16 kg
400 m Run
40 Alternating Kettlebell Lunge
2x 24/16 kg2x 24 kg2x 16 kg
400 m Run
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.
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
Kettlebell Front Squat
Run
Kettlebell Deadlift
Run
Alternating Kettlebell Lunge
Run
Burpee
Score = Total time
The workout
For time
400 m Run
40 Kettlebell Front Squat
2x 16/12 kg2x 16 kg2x 12 kg
400 m Run
40 Kettlebell Deadlift
2x 16/12 kg2x 16 kg2x 12 kg
400 m Run
40 Alternating Kettlebell Lunge
2x 16/12 kg2x 16 kg2x 12 kg
400 m Run
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.
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
Kettlebell Front Squat
Run
Kettlebell Deadlift
Run
Alternating Kettlebell Lunge
Run
Burpee
Score = Total time
The workout
For time
400 m Run
40 Kettlebell Front Squat
2x 12/8 kg2x 12 kg2x 8 kg
400 m Run
40 Kettlebell Deadlift
2x 12/8 kg2x 12 kg2x 8 kg
400 m Run
40 Alternating Kettlebell Lunge
2x 12/8 kg2x 12 kg2x 8 kg
400 m Run
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.
Movements
- Burpee
- Kettlebell Deadlift
- Kettlebell Front Squat
- Kettlebell Lunge
- Run
More workouts
For time
5 MOVEMENTS · 3 VARIANTS
Lap & Load
A fast-moving hybrid workout that combines running, double-kettlebell work, double unders, and burpees across four rounds. Stay efficient through the stations and keep enough in reserve to hold your pace on every lap.
Burpee · Double Under · Kettlebell Front Squat · Kettlebell Thruster · Run
Equipment: Jump Rope · Kettlebell
For time
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Run the Rack
A long hybrid chipper that alternates running with loaded squat, press, and pull stations. Manage the kettlebells, stay composed on the runs, and finish with one final bodyweight push.
Burpee · Kettlebell Bent Over Row · Kettlebell Floor Press · Kettlebell Front Squat · Run
Equipment: Kettlebell
For time
4 MOVEMENTS · 3 VARIANTS
Heavy Mile
A running and kettlebell workout built around one hard mile of accumulated running. Two long rounds combine swings, heavy hinging, and clean and jerks for a full-body test under fatigue.
Kettlebell Clean And Jerk · Kettlebell Deadlift · Kettlebell High Swing · Run
Equipment: Kettlebell