Today’s WOD is two workouts in one. You will begin by performing 50 box jumps and 50 sit-ups, followed by 40 box jumps and 40 sit-ups, then 30 box jumps and 30 sit-ups, then 20 box jumps and 20 sit-ups, and finally 10 box jumps and 10 sit-ups. You will then rest for three minutes before continuing on to the second workout of kettlebell swings and Superman holds. Pace yourself today, and be careful on those box jumps. Switch to box step-ups if you need to!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50-40-30-20-10:
Box jumps (24in., 20in.)
Abmat sit-ups
Rest 3 minutes
21-18-15-12-9:
American kettlebell swings (53lb, 35lb)
30 second Superman hold between each round
Beginners can change the rep scheme and reduce the total number of repetitions of box jumps and sit-ups in the first workout. They can also perform Russian kettlebell swings and shorten the Superman hold in the second workout to make today’s WOD more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
2 rounds of 20-15-10-5:
Box jumps to comfortable height
Anchored sit-ups
Rest 3 minutes
21-18-15-12-9:
Russian kettlebell swings (20lb, 15lb)
10 second Superman hold between each round
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:
For time:
2 rounds of 25-20-15-10-5:
Box jumps (20in., 20in.)
Abmat sit-ups
Rest 3 minutes
21-18-15-12-9:
American kettlebell swings (35lb, 22lb) or Russian kettlebell swings (53lb, 35lb)
20 second Superman hold between each round
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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