Hello, Community Fitness Club! Today’s WOD (workout of the day) is a quick one. You will perform three rounds of 20 burpees, 20 kettlebell swings, and 10 dumbbell thrusters. Don’t go too heavy on the kettlebell swings or the dumbbell thrusters today. You should be able to finish each movement in one or two sets. If you’re needing to break up your sets more than that, please consider dropping to a lower weight. The goal of today’s workout is to keep working continuously, rather than handling heavy weights with lots of rest in between.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for time:
20 burpees
20 American kettlebell swings (53lb, 35lb)
10 dumbbell thrusters (50lb, 35lb)
Beginners can modify today’s workout to their fitness abilities by modifying the burpees, replacing the American kettlebell swing with Russian kettlebell swings, and reducing the weight of the dumbbell thrusters. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
20 elevated, no push-up burpees
20 Russian kettlebell swings (20lb, 15lb)
10 dumbbell thrusters (5lb, 3lb)
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 for time:
20 step-back burpees
20 American kettlebell swings (35lb, 22lb)
10 dumbbell thrusters (25lb, 15lb)
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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