Happy Monday, Community Fitness Club! I hope you are enjoying your August so far. Let’s kick this week off by completing a workout consisting of four rounds of rowing, kettlebell swings, and pull-ups. 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:
4 rounds for time:
600 meter row
30 Russian kettlebell swings (53lb, 35lb)
10 pull-ups
Beginners can 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 one mile, completed 80 Russian kettlebell swings, and finished 32 ring rows!
Scaled 1:
4 rounds for time:
400 meter row
20 Russian kettlebell swings (20lb, 15lb)
8 ring rows
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:
4 rounds for time:
300 meter row
30 Russian kettlebell swings (35lb, 22lb)
10 jumping or banded pull-ups or 5 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 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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