Thursday - 1/27/22

Warm-up

Today’s workout is an eighteen minute EMOM (Every Minute On the Minute). You will perform 30 kettlebell deadlifts in the first minute, 20 Russian kettlebell swings in the second minute, and a 30 second downward-facing dog stretch in the third minute. This will continue for 6 rounds until the 18 minutes are complete. Be thoughtful when picking the weight of your kettlebell for today’s workout. Pick a weight that is challenging but doable for the whole workout.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

18 minute EMOM:

Minute 1: 30 kettlebell deadlifts (71lb, 53lb)

Minute 2: 20 Russian kettlebell swings (71lb, 53lb)

Minute 3: 30 second downward-facing dog stretch

Beginners can simply use a lighter kettlebell for today’s workout. It is also okay to scale the number of repetitions each minute if needed. A beginner’s version of today’s workout could look like this:

Scaled 1:

15 minute EMOM:

Minute 1: 30 kettlebell deadlifts (15lb, 10lb)

Minute 2: 20 Russian kettlebell swings (15lb, 10lb)

Minute 3: 20 second downward-facing dog stretch

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:

18 minute EMOM:

Minute 1: 30 kettlebell deadlifts (35lb, 22lb)

Minute 2: 20 Russian kettlebell swings (35lb, 22lb)

Minute 3: 30 second downward-facing dog stretch

Your score is the total number of repetitions you complete during the 18 minute EMOM. Count each second of the downward-facing dog stretch as one repetition. If you would 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:

Kettlebell deadlifts

Kettlebell swings

Downward-facing dog stretch

How should I time my workouts?