Today’s WOD (workout of the day) contains burpees (of course!), but it also has a lot of other movements to keep you entertained: rowing, kettlebell swings, leg raises, and pull-ups. Unlike yesterday, this is not a workout to be sprinted through. Try to maintain a steady pace throughout and just keep moving!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
Row 400m
40 American kettlebell swings (53lb, 35lb)
30 leg raises
20 burpees
10 pull-ups
Row 400m
If this type of workout is new to you, please modify the rep scheme, movements, and the weights. We will reduce the rowing distance and divide the body of the workout into two rounds. Please perform Russian kettlebell swings instead of American and pick a burpee modification that is right for you. Instead of pull-ups, please perform 10 seconds of dead hang each round. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Row 300m, then:
2 rounds:
20 Russian KB swings (20lb, 15lb)
15 leg raises
10 elevated, no push-up burpees
10 second dead hang
Then, row 300m
Many people will feel comfortable getting through the Rx rep scheme if they simply scale the movements and the weight. Another version of today’s WOD might look like this:
Scaled 2:
For time:
Row 400m
40 American kettlebell swings (35lb, 22lb)
30 leg raises
20 step-back burpees
10 jumping pull-ups
Row 400m
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 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:
I've been a bit of a sloth lately but I tried some of the work out this morning. I got leg raises, burpees, and jumping pull ups done 😊