Today’s WOD is two workouts in one. You will begin by performing 50 double unders and 50 mountain climbers, followed by 40 double unders and 40 mountain climbers, then 30 double unders and 30 mountain climbers, then 20 double unders and 20 mountain climbers, and finally 10 double unders and 10 mountain climbers. You will then rest for three minutes before continuing on to the second workout of 25 kettlebell swings and 25 sit-ups, followed by 20 kettlebell swings and 20 sit-ups, then 15 kettlebell swings and 15 sit-ups, then 10 kettlebell swings and 10 sit-ups, and finally 5 kettlebell swings and 5 sit-ups. Pace yourself today, and get through it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
50-40-30-20-10:
Double unders
Mountain climbers
Rest 3 minutes
25-20-15-10-5:
American kettlebell swings (53lb, 35lb)
Abmat sit-ups
Beginners can scale the rep scheme in today’s workout and substitute single unders or imaginary jump rope for double unders and Russian kettlebell swings for American kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
40-30-20-10:
Single unders (or 80-60-40-20 imaginary jump rope)
Mountain climbers
Rest 3 minutes
20-15-10-5:
Russian kettlebell swings (20lb, 15lb)
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:
For time:
100-80-60-40-20:
Single unders (or 25-20-15-10-5 double unders)
50-40-30-20-10:
Mountain climbers
Rest 3 minutes
25-20-15-10-5:
American kettlebell swings (35lb, 22lb)
Abmat sit-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:
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