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. Just try to keep a steady pace, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
5 rounds for time:
10 alternating lunges
20 American kettlebell swings (53lb, 35lb)
30 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:
5 rounds for time:
10 modified lunges
20 Russian kettlebell swings (20lb, 15lb)
20 single unders or 40 imaginary jump rope
Perhaps something between the Rx 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:
5 rounds for time:
10 alternating lunges
20 American kettlebell swings (35lb, 22lb)
20 double unders or 60 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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