TGIF, Community Fitness Club! In today’s WOD (“Workout of the Day”), we will perform 100 double unders as a buy in; then we will complete 5 rounds of 20 kettlebell deadlifts, 10 Russian kettlebell swings, and 5 handstand push-ups; and then we will finish with a buy out of 50 double unders. Push hard, and finish this one as quickly as you can!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
Buy in:
100 double unders
Then 5 rounds:
20 kettlebell deadlifts (71lb, 53lb)
10 Russian kettlebell swings (71lb, 53lb)
5 handstand push-ups
Buy out:
50 double unders
Beginners can scale today’s workout by substituting single unders or imaginary jump rope for double unders, modifying the rep scheme, and reducing the kettlebell weight. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Buy in:
50 single unders or 100 imaginary jump rope
Then 4 rounds:
20 kettlebell deadlifts (20lb, 15lb)
10 Russian kettlebell swings (20lb, 15lb)
5 dumbbell push presses (8lb, 5lb)
Buy out:
25 single unders or 50 imaginary jump rope
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:
For time:
Buy in:
2 minutes of double under practice or 200 single unders
Then 5 rounds:
20 kettlebell deadlifts (53lb, 35lb)
10 Russian kettlebell swings (53lb, 35lb)
5 box handstand push-ups
Buy out:
1 minute of double under practice or 100 single unders
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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