Today’s WOD (workout of the day) is on the longer side. By the end of the workout you will have completed 80 burpees, 80 goblet squats, and 80 kettlebell swings. Therefore, it is very important to pick a weight for the goblet squats and the kettlebell swings that is appropriate for your personal fitness level. Do what works for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
20 burpees
20 goblet squats (53lb, 35lb)
20 American kettlebell swings (53lb, 35lb)
Beginners can adjust the rep scheme, modify the burpees, and reduce the kettlebell weight to make the WOD more doable. Beginners can also perform Russian kettlebell swings rather than American kettlebell swings in today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
15 elevated, no push-up burpees
15 goblet squats (15lb, 10lb) or air squats or sit-to-stands
15 Russian kettlebell swings (15lb, 10lb)
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:
4 rounds for time:
20 step-back burpees
20 goblet squats (35lb, 22lb)
20 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 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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