Monday - 1/17/22
- Ellie
- Jan 16, 2022
- 2 min read
Hello, Community Fitness Club! Today’s WOD (workout of the day) is a quick one. You will perform six rounds of 10 burpees, 10 kettlebell swings, and 10 wall balls. Try to pick modifications where you are able to finish each movement in one or two sets. If you’re needing to break up your sets more than that, 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:
6 rounds for time:
10 burpees
10 American kettlebell swings (53lb, 35lb)
10 wall balls (20lb, 14lb)
Beginners can modify today’s workout to their fitness abilities by modifying the burpees, replacing the American kettlebell swing with Russian kettlebell swings, and modifying the wall balls. Wall balls have many scaled options for beginners. You can substitute dumbbell thrusters, wall ball goblet squats, air squats, or sit-to-stands. Pick the movement that works best for you today. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
10 elevated, no push-up burpees
10 Russian kettlebell swings (20lb, 15lb)
10 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
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:
6 rounds for time:
10 step-back burpees
10 American kettlebell swings (35lb, 22lb)
10 wall balls (14lb, 10lb)
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 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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