Today’s WOD (“Workout Of the Day”) will test your stamina. Your whole body will feel the combined effects of one kilometer of rowing, 80 dumbbell box step-ups, 60 kettlebell deadlifts, and 40 handstand push-ups. Try to keep your breaks short and move through the workout as quickly as possible. Be smart, though! Pick scaling options that allow you to keep moving and are appropriate for your current fitness level.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
2 rounds for time:
500 meter row
40 dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
30 kettlebell deadlifts (71lb, 53lb)
20 handstand push-ups
Beginners can reduce the height and weight of the dumbbell box step-ups, lighten the kettlebell deadlifts, substitute inchworms for handstand push-ups, and scale the rep scheme. Change what you need to change so that the workout feels doable for you. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
200 meter row
16 dumbbell box step-ups to a comfortable height (8lb, 5lb)
10 kettlebell deadlifts (20lb, 15lb)
5 inchworms
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:
2 rounds for time:
500 meter row
30 dumbbell box step-ups to a comfortable height (25lb, 15lb)
25 kettlebell deadlifts (53lb, 35lb)
15 box handstand push-ups or handstand kick-ups
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:
Comments