Today’s WOD is in the style of a workout known as “Fight Gone Bad.” You will perform three rounds of five different movements - wall balls, Russian kettlbell swings, box jumps, dumbbell push presses, and rowing for calories - for one minute each. After the sixth station, you will take a one minute break. If you are using Smart WOD, you can use the EMOM feature to time today’s workout. Unlike in an EMOM though, there is no set number of reps for each minute. The goal is to accumulate as many total repetitions as you can. Pace yourself. That third round will be tough.
This workout has more movements and uses more equipment than our WODs have in the past. Take some time to set up each station and test each movement before the workout begins. The numbers in parentheses beside the movements are the suggested weights and heights to use. The measurements for males are listed first, and the measurements for females are listed second.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for total reps in 17 minutes:
1 minute wall balls (20lb, 14lb)
1 minute Russian kettlebell swings (70lb, 53lb)
1 minute box jumps (24in., 20in.)
1 minute dumbbell push press (35lb. 25lb)
1 minute calorie row
1 minute rest
Like an AMRAP, this WOD scales automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, a beginner will need to scale other aspects of the workout as well. Use a weight and box height that is safe for you. A beginner’s version of today’s workout might look like this:
Scaled 1:
3 rounds for total reps in 17 minutes:
1 minute wall balls (10lb, 10lb)
1 minute Russian kettlebell swings (20lb, 15lb)
1 minute box jumps to 45lb plate
1 minute push press (10lb, 5lb)
1 minute calorie row
1 minute rest
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:
3 rounds for total reps in 17 minutes:
1 minute wall balls (14lb, 10lb)
1 minute Russian kettlebell swings (35lb, 22lb)
1 minute box jumps to comfortable height
1 minute push press (25lb, 15lb)
1 minute calorie row
1 minute rest
This WOD will push you to your limits. Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of reps you complete during the 17 minutes. For the row, 1 calorie counts as 1 rep. 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:
I completed it, definitely scaled. My wall balls are improving!