Many people will be celebrating the holy night of Christmas on Monday, but this Friday we’re going to celebrate a “Swoly Night” instead! “Swole” is a slang term that means “extremely muscular” or “to have a nice physique,” and this workout will help you achieve that goal. Just remember to scale as needed. You’ll still get in a good workout if you reduce the total number of repetitions, modify the movements, or lighten the weights. Do what you need to do, then go have a great holiday weekend!
If you are an experienced athlete and feel capable, please perform the following WOD:
Swoly Night
Experienced:
For time:
50 American kettlebell swings (53lb, 35lb)
40 dumbbell overhead walking lunge (35lb, 25lb)
30 kettlebell goblet squats (53lb, 35lb)
20 hang power cleans (95lb, 65lb)
10 bar facing burpees
20 hang power cleans (95lb, 65lb)
30 kettlebell goblet squats (53lb, 35lb)
40 dumbbell overhead walking lunge (35lb, 25lb)
50 American kettlebell swings (53lb, 35lb)
Beginners can modify both the movements and the rep scheme in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
25 Russian kettlebell swings (20lb, 15lb)
20 modified lunges
15 kettlebell goblet squats (20lb, 15lb) or sit-to-stands
10 dumbbell hang power cleans (8lb, 5lb)
5 elevated, no push-up burpees
10 dumbbell hang power cleans (8lb, 5lb)
15 kettlebell goblet squats (20lb, 15lb) or sit-to-stands
20 modified lunges
25 Russian kettlebell swings (20lb, 15lb)
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
50 American kettlebell swings (35lb, 22lb)
40 dumbbell walking lunge (30lb, 20lb)
30 kettlebell goblet squats (35lb, 22lb)
20 hang power cleans (65lb, 45lb)
10 bar facing burpees
20 hang power cleans (65lb, 45lb)
30 kettlebell goblet squats (35lb, 22lb)
40 dumbbell walking lunge (30lb, 20lb)
50 American kettlebell swings (35lb, 22lb)
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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