Happy Monday, Community Fitness Club! I hope you are enjoying your August so far. Let’s get this week off to a sweaty start by completing a WOD (workout of the day) consisting of four rounds of rowing, kettlebell swings, and pull-ups. Today’s workout is on the longer side, so if you're 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 as prescribed (Rx):
Rx:
4 rounds for time:
800 meter row
30 American kettlebell swings (53lb, 35lb)
15 pull-ups
Beginners should shorten the row and scale the movements in today’s workout. Even scaled, today’s WOD is a lot of work. By the time you finish this version of the workout, you will have rowed two kilometers, completed 100 Russian kettlebell swings, and finished 40 ring rows!
Scaled 1:
4 rounds for time:
500 meter row
25 Russian kettlebell swings (20lb, 15lb)
10 ring rows
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:
4 rounds for time:
800 meter row
30 American kettlebell swings (35lb, 22lb)
15 jumping pull-ups
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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