Today’s WOD (workout of the day) is on the longer side. By the end of the workout you will have rowed one mile, performed 80 goblet squats, and completed 80 kettlebell swings. Therefore, it is very important to pick a weight for the goblet squats and the kettlebell swings that is appropriate for you. Also, remember you can always break up the exercises into smaller sets. Do what works for you!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
2 rounds for time:
800m row
40 goblet squats (53lb, 35lb)
40 American kettlebell swings (53lb, 35lb)
Beginners can adjust the rep scheme 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:
3 rounds for time:
400m row
20 goblet squats (15lb, 10lb)
20 Russian kettlebell swings (15lb, 10lb)
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:
2 rounds for time:
800m row
40 goblet squats (35lb, 22lb)
40 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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