We made it to August, Community Fitness Club! Let’s kick off the new month with 6 rounds of 20 kettlebell deadlifts, 15 kettlebell swings, and 20 sit-ups. Remember that it is always okay to modify, even mid-workout. Switching to a lighter kettlebell, substituting Russian for American kettlebell swings, and reducing the number of sit-ups each round are all good ways to scale today’s workout. Do what works for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
6 rounds for time:
20 kettlebell deadlifts (53lb, 35lb)
15 American kettlebell swings (53lb, 35lb)
20 abmat sit-ups
Beginners can scale today’s WOD in several different ways. The number of repetitions can be scaled; the weight of the kettlebell can be lightened; Russian kettlebell swings can be substituted for American kettlebell swings; and the sit-ups can be modified. Also consider using plates or a step to raise the kettlebell a little off the floor during the kettlebell deadlifts. A beginner’s version of today’s WOD could look like this:
Scaled 1:
6 rounds for time:
15 kettlebell deadlifts (15lb, 10lb)
10 Russian kettlebell swings (15lb, 10lb)
10 anchored or assisted sit-ups
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:
6 rounds for time:
20 kettlebell deadlifts (35lb, 22lb)
15 American kettlebell swings (35lb, 22lb)
15 abmat sit-ups
Your score is the total 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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