Dork
The Dork Hero WOD honors Boston Firefighter Michael “Dork” Kennedy, who died in the line of duty on March 26, 2014. This workout of double-unders, kettlebell swings, and burpees pushes conditioning, coordination, and mental toughness across high-volume rounds.
Equipment required
Jump Rope
Kettlebell
Structure
6 Round(s)
60×Double Under
30×US Kettlebell Swing
♂︎ 24 kg ♀︎ 16 kg
15×Burpee
Rx Format
6 Round(s)
60×Double Under
30×US Kettlebell Swing
♂︎ 24 kg ♀︎ 16 kg
15×Burpee
Intermediate Format
4 Round(s)
60×Double Under
30×US Kettlebell Swing
♂︎ 24 kg ♀︎ 16 kg
15×Burpee
Scaled Format
4 Round(s)
60×Single Under
20×US Kettlebell Swing
♂︎ 16 kg ♀︎ 12 kg
10×Burpee
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