For today’s workout, you will complete 50 kettlebell swings, 40 box jumps, 30 kettlebell deadlifts, 20 handstand push-ups, and 10 pull-ups as quickly as possible. Even though the goal is to go fast, please be mindful of your form throughout. Be careful doing your box jumps, and stand up all the way at the top of each one; keep a flat back during your kettlebell deadlifts; and pick appropriate modifications for the handstand push-ups and pull-ups.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50 American kettlebell swings (53lb, 35lb)
40 box jumps (24in. 20in.)
30 kettlebell deadlifts (53lb, 35lb)
20 handstand push-ups
10 pull-ups
Beginners can modify the rep scheme, movements, and weights. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
40 Russian kettlebell swings (20lb, 15lb)
30 box jumps to a comfortable height or box step-ups
20 kettlebell deadlifts (20lb, 15lb)
10 seated dumbbell presses (10lb, 5lb)
5 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:
For time:
50 American kettlebell swings (35lb, 22lb)
40 box jumps to a comfortable height
30 kettlebell deadlifts (35lb, 22lb)
20 box handstand push-ups or handstand kick-ups
10 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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