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 20 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 are challenging but still appropriate for your current fitness level.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
500 meter row
40 dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
30 kettlebell deadlifts (71lb, 53lb)
20 handstand push-ups
30 kettlebell deadlifts
40 dumbbell box step-ups
500 meter row
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 number of repetitions. 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:
For time:
400 meter row
30 dumbbell box step-ups to a comfortable height (8lb, 5lb)
20 kettlebell deadlifts (20lb, 15lb)
10 inchworms
20 kettlebell deadlifts
30 dumbbell box step-ups
400 meter row
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:
For time:
500 meter row
40 dumbbell box step-ups to a comfortable height (25lb, 15lb)
30 kettlebell deadlifts (53lb, 35lb)
20 box handstand push-ups or handstand kick-ups
30 kettlebell deadlifts
40 dumbbell box step-ups
500 meter row
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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