Monday - 1/31/22
- Ellie
- Jan 30, 2022
- 2 min read
How are you doing, Community Fitness Club? Can you believe it’s already the last day of January? Let’s see the month off with a WOD (workout of the day) consisting of 5 rounds of 20 burpees, 20 goblet squats, and 20 Russian kettlebell swings. The burpees especially will be tough in today’s workout, so try breaking them up into smaller sets and just get through them. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
20 burpees
20 goblet squats (71lb, 53lb)
20 Russian kettlebell swings (71lb, 53lb)
Beginners can make today’s workout more accessible by modifying the rep scheme, scaling the burpees, and reducing the weight for the goblet squats and kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
15 elevated, no push-up burpees
15 goblet squats (15lb, 10lb) or air squats or sit-to-stands
15 Russian kettlebell swings (15lb, 10lb)
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:
5 rounds for time:
20 step-back burpees
20 goblet squats (35lb, 22lb)
20 Russian 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 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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