Frogman Workouts: Cycle 8, Week 1

Hannah Caldas


Phoenix, Arizona, United States

Swimming, CrossFit

These workouts are designed by All-American swimmer and world record holder Hannah Caldas. She swims 4,000 meters per day, 2 hours per day, 6 days a week. Hannah has designed these workouts to increase your overall strength and conditioning while also improving your swim technique and speed in the water.


Week 1, Day 1

7 rounds

  • 10x OH KB squats unilaterally 5R then 5L, 16kg men/12kg women
  • carry KB across the pool any way desired
  • 10x OH walking lunges with KB (10 per arm, each step counts as 1)
  • dive in and sprint down and back in the pool (50m in a 25m pool)
  • rest 2 minutes



Week 1, Day 2

EOMOM for 20 minutes

  • 5 burpees
  • max distance swim
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