Today’s WOD consists heavy Russian kettlebell swings and box jumps. Kettlebell swings increase your muscular power, while box jumps increase your explosiveness. Combined, these two movements will help you become a better overall athlete.
The numbers in parentheses beside the movements are the suggested kettlebell weights and box heights to use. The measurements for males are listed first, and the measurements for females are listed second.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx). Notice that the kettlebell swings are Russian, that is swung to eye level, and heavier than usual. Also, make sure you stand all the way up at the top of each box jump!
Rx:
5 rounds for time:
20 Russian kettlebell swings (71lb, 53lb)
20 box jumps (24in., 20in.)
Beginners should pick a kettlebell weight that they can perform safely. Don’t worry about performing heavy swings; pick a weight that you can swing with good form. If your joints aren’t up for jumping this winter day, consider substituting box step-ups instead. You can hold on to your kettlebell during these step-ups for added difficulty or perform then with your body weight only. Choose the option that is right for you today!
Scaled 1:
5 rounds for time:
20 Russian kettlebell swings (20lb, 15lb)
20 box jumps or box step-ups to comfortable height
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:
20 Russian kettlebell swings (53lb, 35lb)
20 box jumps (24in., 20in.)
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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