Happy Monday, Community Fitness Club! I hope you are enjoying your February so far! Let’s kick this week off by completing a workout consisting of 3 rounds of 15 pull-ups, 40 kettlebell swings, and a 1000 meter row. Today’s workout is on the longer side, so if you are strapped for time feel free to set a time cap and get in as much of the workout as you can. Remember, the goal is to do something. You don’t have to do everything.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
15 pull-ups
40 American kettlebell swings (53lb, 35lb)
1000 meter row
Beginners can scale the rep scheme and modify the movements in today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
10 ring rows
30 Russian kettlebell swings (20lb, 15lb)
800 meter row
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:
3 rounds for time:
15 jumping or banded pull-ups or 8 regular pull-ups
40 American kettlebell swings (35lb, 22lb)
1000 meter row
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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