Today’s workout consists of 5 rounds of 60 double unders, 20 kettlebell swings, and 20 sit-ups. This will be challenging, so please modify it to make it right for you. Pick a weight for the kettlebell swings that allows you to complete the first couple of rounds unbroken, and use the sit-ups to bring your heart rate down. Do your best and that will be good enough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
60 double unders
20 American kettlebell swings (53lb, 35lb)
20 abmat sit-ups
Beginners can perform single unders or imaginary jump rope instead of double unders, Russian kettlebell swings instead of American kettlebell swings, and anchored or assisted sit-ups instead of regular abmat sit-ups. The rep scheme can also be modified. Do what works for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
30 single unders or 60 imaginary jump rope
16 Russian kettlebell swings (20lb, 15lb)
12 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:
5 rounds for time:
30 double unders or 120 single unders
20 American kettlebell swings (35lb, 22lb)
16 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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