Today’s WOD (workout of the day) contains rowing and Russian kettlebell swings. Both of these movements are great full-body exercises that will help increase your muscular endurance. Try to keep a steady pace throughout today’s workout. Attempt to row the last two rounds at a similar speed as your first two rounds, and complete the kettlebell swings in as few sets as possible.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
Row 500 meters
50 Russian kettlebell swings (53lb, 35lb)
Row 400 meters
40 Russian kettlebell swings
Row 300 meters
30 Russian kettlebell swings
Row 200 meters
20 Russian kettlebell swings
Row 100 meters
10 Russian kettlebell swings
Beginners should use a lighter kettlebell for today’s workout. Also, if the full workout seems overwhelming, feel free to shorten it to make it seem more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Row 500 meters
50 Russian kettlebell swings (20lb, 15lb)
Row 400 meters
40 Russian kettlebell swings
Row 300 meters
30 Russian kettlebell swings
Row 200 meters
20 Russian kettlebell swings
Row 100 meters
10 Russian kettlebell swings
Perhaps something between the Rx 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:
For time:
Row 500 meters
50 Russian kettlebell swings (35lb, 22lb)
Row 400 meters
40 Russian kettlebell swings
Row 300 meters
30 Russian kettlebell swings
Row 200 meters
20 Russian kettlebell swings
Row 100 meters
10 Russian kettlebell swings
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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