Today’s workout is what is known as a “chipper.” In a chipper, you complete all the reps of the first movement before continuing on to the next movement. In this way, you slowly “chip” away at the repetitions. I know that it would be easier to perform 50 wall balls, 50 burpees, and 50 kettlebell swings in five sets of 10 rather than one set of 50, but this WOD is meant to test your mental toughness along with your physical abilities.
The numbers in parentheses are the suggested weights to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx). Make sure you stand all the way up and open your hips at the top of every burpee!
Rx:
For time:
50 wall balls (20lb, 14lb)
50 burpees
50 American KB swings (53lb, 35lb)
I would like beginners to keep the chipper structure of today’s workout but scale to a number of repetitions that seems doable. Perform Russian kettlebell swings and pick a burpee modification that is right for you. Information on burpee modifications and kettlebell swings can be found in the links at the bottom of the post.
Scaled 1:
For time:
30 wall balls (10lb, 10lb)
30 step-back, no push-up burpees
30 Russian KB swings (20lb, 15lb)
Many people will feel comfortable getting through all the repetitions if they simply scale the movements and the weight. Another version of today’s WOD might look like this:
Scaled 2:
For time:
50 wall balls (14lb, 10lb)
50 step-back burpees
50 American KB swings (35lb, 22lb)
Your score is the amount of time it takes you to complete the WOD. 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:
Didn't get to do this one last night, but i'm looking forward to the next time it comes around.
13:08, Rx. The KB swings are what almost did me in. I need a lighter kettlebell!