In today’s workout, you will perform an ascending then descending ladder of kettlebell deadlifts and push-ups. That is, you will perform 1 kettlebell deadlift and 1 push-up, then 2 kettlebell deadlifts and 2 push-ups, then 3 kettlebell deadlifts and 3 push-ups, increasing by 1 repetition each round until you perform 10 kettlebell deadlifts and 10 push-ups. At that point, you will begin decreasing by 1 repetition each round until you finally finish with 1 kettlebell deadlift and 1 push-up. Pick a kettlebell weight and push-up modification that allows you to move quickly through the workout. This one is meant to be fast-paced. Good luck out there!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 repetitions for time:
Kettlebell deadlifts (71lb, 53lb)
Push-ups
Beginners can scale today’s WOD by reducing the weight of the kettlebell deadlifts and by scaling the push-ups. The rep scheme can also be altered to make the workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 repetitions for time:
Kettlebell deadlifts (15lb, 10lb)
Wall push-ups
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:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 repetitions for time:
Kettlebell deadlifts (53lb, 35lb)
Kneeling push-ups or box push-ups
Your score is the total 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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