It’s Monday, Community Fitness Club! Our first workout of the week consists of 10 rounds of 10 squat jumps and 15 kettlebell swings. This may sound easy, but you’ll definitely be feeling it by the end of the workout. Push hard! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
10 squat jumps
15 American kettlebell swings (53lb, 35lb)
If squat jumps aren’t right for you today, you can perform air squats or sit-to-stands instead. I also suggest that beginners perform Russian rather than American kettlebell swings, as they are safer and easier to perform. Please feel free to reduce the number of rounds in today’s workout if ten rounds seems too overwhelming. You know your body best! Do what’s right for you! A beginner’s version of today’s WOD could look like this:
Scaled 1:
6 rounds for time:
10 air squats or sit-to-stands
15 Russian kettlebell swings (20lb, 15lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. If you usually perform lighter American kettlebell swings in your workouts, consider doing heavier Russian kettlebell swings instead today. Another variation of today’s WOD might look like this:
Scaled 2:
8 rounds for time:
10 squat jumps
15 American kettlebell swings (35lb, 22lb) or Russian kettlebell swings (53lb, 35lb)
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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