Our last WOD of the week may contain only two movements, but it will provide a workout for your whole body while testing your cardiovascular capabilities. Push hard. I believe in you!
The numbers in parentheses are the suggested kettlebell weights to use. The weight for males is listed first, and the weight for females is listed second. Please listen to your body and use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
For time:
600m row
30 American KB swings (53, 35)
400m row
20 American KB swings
200m row
10 American KB swings
If you find yourself feeling overwhelmed after reading this version of the workout, that’s okay! Simply scale the movements and number of repetitions to something more doable for you. Pick a lighter kettlebell and perform Russian, rather than American, kettle swings. A beginner could do something like the following WOD:
Scaled 1:
For time:
400m row
30 Russian KB swings (20, 15)
300m row
20 Russian KB swings
200m row
10 Russian KB swings
It is also completely okay to do something in between the Rx version and the beginner version. Many people will find that they can do the prescribed movements as long as they use a lighter kettlebell weight. Feel free to pick whatever weight works for you! Another variation of today’s WOD might look like this:
Scaled 2:
For time:
600m row
30 American KB swings (35, 22)
400m row
20 American KB swings
200m row
10 American KB swings
It is very important to listen to your body, and pick the version of the workout that is right for you. Remember: doing something is always better than doing nothing!
Not sure what some of the movements are? Click on the following links for more information:
10:16, Rx. Wanted sub-10:00 but didn’t quite have it in me. Not bad for coming back after being sick though. 😁