In today’s workout, you will perform a descending ladder of kettlebell deadlifts and push-ups. That is, you will perform 20 kettlebell deadlifts and 20 push-ups, then 18 kettlebell deadlifts and 18 push-ups, then 16 kettlebell deadlifts and 16 push-ups, decreasing by 2 repetitions each round until you finish with 2 kettlebell deadlifts and 2 push-ups. I enjoy this type of rep scheme because every round gets easier. I hope you enjoy it too! Good luck out there!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20-18-16-14-12-10-8-6-4-2 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:
18-16-14-12-10-8-6-4-2 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:
20-18-16-14-12-10-8-6-4-2 repetitions for time:
Kettlebell deadlifts (53lb, 35lb)
Kneeling 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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