Today’s WOD (“Workout of the Day”) only has two movements, kettlebell swings and rowing, but it will still be challenging to complete! You will perform 50 Russian kettlebell swings followed by a 50 calorie row, then 40 Russian kettlebell swings followed by a 40 calorie row, then 30 Russian kettlebell swings followed by a 30 calorie row, then 20 Russian kettlebell swings followed by a 20 calorie row, then finally 10 Russian kettlebell swings followed by a 10 calorie row. Today’s workout is a long one. If you don’t feel up for the whole WOD, pick a scaling option that is appropriate for you, and do that instead! Some workout is better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
50-40-30-20-10 reps for time:
Russian kettlebell swings (71lb, 53lb)
Calorie row
Beginners can modify the rep scheme and also the weight of the kettlebell swings. You know your body best! Pick scaling options that are right for you today. One possible beginner’s version of today’s WOD might look like the following:
Scaled 1:
30-25-20-15-10 reps for time:
Russian kettlebell swings (20lb, 15lb)
Calorie row
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:
40-30-25-20-10 reps for time:
Russian kettlebell swings (53lb, 35lb)
Calorie row
Your score is the total amount of time it takes to complete the workout. 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:
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