Today’s WOD (workout of the day) is a twelve minute EMOM (Every Minute On the Minute). In the first minute of the workout, you will perform 20 kettlebell swings, and in the second minute, you will perform 20 kettlebell box step-ups. Continue like this until the six rounds are complete. The WOD is only twelve minutes long today, so get after it! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute EMOM:
Minute 1: 20 American kettlebell swings (53lb, 35lb)
Minute 2: 20 kettlebell box step-ups (53lb, 35lb), (24in., 20in.)
Today’s WOD can be modified by substituting Russian kettlebell swings and by reducing the weight of the kettlebell and the height of the box. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute EMOM:
Minute 1: 20 Russian kettlebell swings (15lb, 10lb)
Minute 2: 20 kettlebell box step-ups to a comfortable height (15lb, 10lb)
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 minute EMOM:
Minute 1: 20 American kettlebell swings (35lb, 22lb)
Minute 2: 20 kettlebell box step-ups to a comfortable height (35lb, 22lb)
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 repetitions you complete during 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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