To begin our week, we will perform a descending ladder of kettle swings and dumbbell thrusters, from ten repetitions down to one. The first few rounds might be difficult, but every round will get easier, so try to perform as many rounds as you can unbroken. Just remember: Once you get through the round of seven, you are already more than halfway finished!
The numbers in parentheses beside the movements are the suggested weights to use. The weights for males are listed first, and the weights for females are listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
10-9-8-7-6-5-4-3-2-1:
American kettlebell swings (53lb, 35lb)
Dumbbell thrusters (35lb, 25lb)
If this type of workout is new to you, please perform Russian kettlebell swings instead of American kettlebell swings and scale the weight of the dumbbell thrusters. You can also perform air squats if thrusters are too difficult. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
10-9-8-7-6-5-4-3-2-1:
Russian kettlebell swings (20lb, 15lb)
Dumbbell thrusters (5lb, 3lb) or air squats
Many people will feel comfortable getting through all the repetitions if they simply scale the weights they use. Another version of today’s WOD might look like this:
Scaled 2:
For time:
10-9-8-7-6-5-4-3-2-1:
American kettlebell swings (35lb, 22lb)
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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