Today’s WOD (workout of the day) consists of lunges, kettlebell swings, and jumping rope. This workout will challenge both your cardiovascular system and your coordination while providing an excellent full-body workout. The jump rope portion will be particularly challenging for many athletes, so scale this section in a way that makes sense for you today and take breaks as needed. Just do your best, and that will be good enough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
2 rounds for time:
30 alternating lunges
50 American kettlebell swings (53lb, 35lb)
100 double unders
Today’s workout can be modified in several ways for beginners. Modify the lunges to your current fitness level. You do not have to bring your knee all the way to the ground, and you can use a wall, the rig, or a chair for balance and support. Russian kettlebell swings can be performed instead of American kettlebell swings, and single unders or imaginary jump rope can be substituted for the double unders. A beginner’s version of today’s workout could look like this:
Scaled 1:
2 rounds for time:
20 modified lunges
40 Russian kettlebell swings (20lb, 15lb)
60 single unders 120 imaginary jump rope
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:
2 rounds for time:
30 alternating lunges
50 American kettlebell swings (35lb, 22lb)
50 double unders or 150 single unders
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:
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