We will start the week with a workout containing rowing, kettlebell swings, and sit-ups. This workout is on the longer side, so don’t go out too hard on the first round. Try to move through the WOD at a steady pace with as few breaks as possible. Have fun!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
400m row
25 American kettlebell swings (53lb, 35lb)
25 abmat sit-ups
Beginners can shorten the workout by reducing the length of the row and the number of reps in each round. I also suggest performing Russian kettlebell swings rather than American kettlebell swings. (See the link below for more information on kettlebell swings.) If sit-ups are difficult for you, try substituting anchored sit-ups or assisted sit-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
300m row
20 Russian kettlebell swings (20lb, 15lb)
15 anchored sit-ups
Many people will be able to complete all the repetitions of today's workout if they simply reduce the weight of the kettlebell swing. Please pick a weight that is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
4 rounds for time:
400m row
25 American kettlebell swings (35lb, 22lb)
25 abmat sit-ups
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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