It’s Monday, Community Fitness Club! Today’s WOD (“Workout of the Day”) is a quick one, so really push hard and get in as many rounds and repetitions as possible. For 10 minutes, you will perform as many rounds of 4 thrusters, 4 burpees, 12 kettlebell swings as you can. Try to pick modifications where you are able to finish each movement unbroken throughout the whole workout. If you’re needing to break up your sets, please consider switching to an easier scaling option. The goal is to keep working continuously from the beginning of the workout to the end.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10 minute AMRAP:
4 thrusters (95lb, 65lb)
4 burpees
12 American kettlebell swings (53lb, 35lb)
Beginners can scale today’s workout to their fitness abilities by modifying the rep scheme, scaling the thrusters and burpees, and replacing the American kettlebell swings with Russian kettlebell swings. You can substitute dumbbell thrusters, air squats, or sit-to-stands for the barbell thrusters. Pick the movements that work best for you today and allow you to keep moving! A beginner’s version of today’s workout could look like this:
Scaled 1:
10 minute AMRAP:
3 dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
3 elevated, no push-up burpees
9 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:
10 minute AMRAP:
4 thrusters (45lb, 35lb)
4 step-back burpees
12 American kettlebell swings (35lb, 22lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total number of rounds and repetitions you complete in 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:
Comentarios