In today’s WOD (“Workout Of the Day”), you will have 15 minutes to complete 10 deadlifts, 20 handstand push-ups, 30 kettlebell box step-ups, 40 kettlebell swings, and 50 sit-ups. You will then finish the workout by performing as many burpees as you can in whatever time you have remaining. Though the goal is to move through the movements as quickly as possible, please be mindful of keeping good form throughout the workout and picking scaling modifications that are appropriate for you. You know your body best! Work hard, and do what’s best for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
In 15 minutes complete:
10 deadlifts (225lb, 155lb)
20 handstand push-ups
30 kettlebell box step-ups (24in., 20in.), (53lb, 35lb)
40 American kettlebell swings (53lb, 35lb)
50 abmat sit-ups
Max effort burpees
If this type of workout is new to you, please feel free to modify both the movements and the rep scheme. You can substitute kettlebell deadlifts for barbell deadlifts, seated dumbbell presses for handstand push-ups, and Russian kettlebell swings for American kettlebell swings. You can also pick whatever burpee modification works best for you. A beginner’s version of today’s WOD could look like this:
Scaled 1:
In 15 minutes complete:
10 kettlebell deadlifts (20lb, 15lb)
15 seated dumbbell presses (5lb, 3lb)
20 kettlebell box step-ups to a comfortable height (20lb, 15lb)
25 Russian kettlebell swings (20lb, 15lb)
30 anchored or assisted sit-ups
Max effort elevated, no push-up burpees
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:
In 15 minutes complete:
10 deadlifts (135lb, 95lb)
20 box handstand push-ups or seated dumbbell presses (30lb, 20lb)
30 kettlebell box step-ups to a comfortable height (35lb, 22lb)
40 American kettlebell swings (35lb, 22lb)
50 abmat sit-ups
Max effort step-back burpees
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 burpees you perform in 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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