Tuesday - 1/11/22
- Ellie
- Jan 9, 2022
- 2 min read
In today’s WOD, you will have 16 minutes to complete 20 handstand push-ups, 30 burpees, 40 deadlifts, and 50 sit-ups. You will then finish the workout by performing as many kettlebell swings 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.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
In 16 minutes complete:
20 handstand push-ups
30 burpees
40 deadlifts (225lb, 155lb)
50 abmat sit-ups
Max effort American kettlebell swings (53lb, 35lb)
If this type of workout is new to you, please feel free to modify both the movements and the rep scheme. You can substitute seated dumbbell presses for handstand push-ups, kettlebell deadlifts for deadlifts with a barbell, 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 16 minutes complete:
15 seated dumbbell presses (5lb, 3lb)
20 elevated, no push-up burpees
30 kettlebell deadlifts (20lb, 15lb)
30 anchored or assisted sit-ups
Max effort Russian kettlebell swings (20lb, 15lb)
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 16 minutes complete:
20 box handstand push-ups or seated dumbbell presses (30lb, 20lb)
30 burpees
40 deadlifts (135lb, 95lb)
50 abmat sit-ups
Max effort American kettlebell swings (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 kettlebell swings 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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