For today’s workout, you will complete 4 rounds of 30 kettlebell deadlifts, 25 box jumps, 20 kettlebell swings, 15 handstand push-ups, and 10 pull-ups. Even though the goal is to move fast, please be mindful of your form throughout the workout. Keep your back flat during your kettlebell deadlifts. Be careful doing your box jumps, and stand up all the way at the top of each one. This is a hard one, so please modify it as needed. Some workout is better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
30 kettlebell deadlifts (53lb, 35lb)
25 box jumps (24in. 20in.)
20 American kettlebell swings (53lb, 35lb)
15 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:
5 rounds for time:
20 kettlebell deadlifts (20lb, 15lb)
16 box jumps or box step-ups to a comfortable height
12 Russian kettlebell swings (20lb, 15lb)
8 seated dumbbell presses (8lb, 5lb)
4 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:
30 kettlebell deadlifts (35lb, 22lb)
25 box jumps to a comfortable height
20 American kettlebell swings (35lb, 22lb)
15 box handstand push-ups or handstand kick-ups with slow descent
10 jumping or banded 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 number of rounds and reps you complete during 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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