WorkoutsLap & Load
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.
Equipment
- Jump Rope
- Kettlebell — 2x 24/16 kgKettlebell — 2x 24 kgKettlebell — 2x 16 kg
For time
| Round | Run | Kettlebell Thruster2x 24/16 kg2x 24 kg2x 16 kg | Double Under | Kettlebell Front Squat2x 24/16 kg2x 24 kg2x 16 kg | Burpee |
|---|---|---|---|---|---|
| I | 400 m | 6 | 50 | 6 | 12 |
| II | 400 m | 6 | 50 | 6 | 12 |
| III | 400 m | 6 | 50 | 6 | 12 |
| IV | 400 m | 6 | 50 | 6 | 12 |
Score = Total time
The workout
For time
4 rounds
400 m Run
6 Kettlebell Thruster
2x 24/16 kg2x 24 kg2x 16 kg
50 Double Under
6 Kettlebell Front Squat
2x 24/16 kg2x 24 kg2x 16 kg
12 Burpee
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Lap & Load is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Burpee
- Double Under
- Kettlebell Front Squat
- Kettlebell Thruster
- Run
Equipment
- Jump Rope
- Kettlebell — 2x 16/12 kgKettlebell — 2x 16 kgKettlebell — 2x 12 kg
For time
| Round | Run | Kettlebell Thruster2x 16/12 kg2x 16 kg2x 12 kg | Double Under | Kettlebell Front Squat2x 16/12 kg2x 16 kg2x 12 kg | Burpee |
|---|---|---|---|---|---|
| I | 400 m | 6 | 50 | 6 | 12 |
| II | 400 m | 6 | 50 | 6 | 12 |
| III | 400 m | 6 | 50 | 6 | 12 |
| IV | 400 m | 6 | 50 | 6 | 12 |
Score = Total time
The workout
For time
4 rounds
400 m Run
6 Kettlebell Thruster
2x 16/12 kg2x 16 kg2x 12 kg
50 Double Under
6 Kettlebell Front Squat
2x 16/12 kg2x 16 kg2x 12 kg
12 Burpee
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Lap & Load is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Burpee
- Double Under
- Kettlebell Front Squat
- Kettlebell Thruster
- Run
Equipment
- Jump Rope
- Kettlebell — 2x 8/6 kgKettlebell — 2x 8 kgKettlebell — 2x 6 kg
For time
| Round | Run | Kettlebell Push Press2x 8/6 kg2x 8 kg2x 6 kg | Single Under | Kettlebell Front Squat2x 8/6 kg2x 8 kg2x 6 kg | Up-Down |
|---|---|---|---|---|---|
| I | 300 m | 5 | 40 | 6 | 8 |
| II | 300 m | 5 | 40 | 6 | 8 |
| III | 300 m | 5 | 40 | 6 | 8 |
| IV | 300 m | 5 | 40 | 6 | 8 |
Score = Total time
The workout
For time
4 rounds
300 m Run
5 Kettlebell Push Press
2x 8/6 kg2x 8 kg2x 6 kg
40 Single Under
6 Kettlebell Front Squat
2x 8/6 kg2x 8 kg2x 6 kg
8 Up-Down
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Lap & Load is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Front Squat
- Kettlebell Push Press
- Run
- Single Under
- Up-Down
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Equipment: Kettlebell