We finally made it to Friday, Community Fitness Club! We will end the week with a “Fight Gone Bad” style workout. Today, you will perform three rounds of five different movements - wall balls, kettlebell swings, box jumps, push presses, and jumping jacks - for one minute each. After the fifth exercise, you will take a one minute break.
To time today’s workout using the SmartWOD timer app:
(1) Press “EMOM”.
(2) Select “Every 1 for 17”.
(3) Press "START TIMER".
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds in 17 minutes:
1 minute of wall balls (20lb, 14lb)
1 minute of Russian kettlebell swings (53lb, 35lb)
1 minute of box jumps (24in., 20in.)
1 minute of push presses (75lb, 55lb)
1 minute of jumping jacks
1 minute rest
Beginners can scale and modify the movements in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
3 rounds in 17 minutes:
1 minute of wall balls (10lb, 10lb) or air squats or sit-to-stands
1 minute of Russian kettlebell swings (15lb, 10lb)
1 minute of box jumps or box step-ups to a comfortable height
1 minute of dumbbell push presses (5lb, 3lb)
1 minute of jumping jacks
1 minute rest
Perhaps something between the Rx 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:
3 rounds in 17 minutes:
1 minute of wall balls (14lb, 10lb)
1 minute of Russian kettlebell swings (35lb, 22lb)
1 minute of box jumps to a comfortable height
1 minute of push presses (45lb, 35lb)
1 minute of jumping jacks
1 minute rest
The last S in SLIPS stands for stretching. Make sure you do your favorite stretches to cool down after today’s WOD. I especially recommend the six basic stretches covered here.
Not sure what some of the movements are? Click on the following links for more information:
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