Today’s workout will begin with five rounds of 20 kettlebell deadlifts, 15 sit-ups, 10 burpees, and 5 pull-ups, and it will end with 30/22 calories on the air bike. The first part of this workout will be hard work, and you will definitely feel that effort during the biking at the end. Push hard to finish! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
5 rounds:
20 kettlebell deadlifts (71lb, 53lb)
15 abmat sit-ups
10 burpees
5 pull-ups
Buy out: 30/22 calorie air bike
If this type of workout is new to you, you can modify the movements, the rep scheme, and the length of the air bike at the end. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
4 rounds:
15 kettlebell deadlifts (20lb, 15lb)
10 anchored or assisted sit-ups
10 elevated, no push-up burpees
5 ring rows
Buy out: 15/11 calorie air bike
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:
5 rounds:
20 kettlebell deadlifts (53lb, 35lb)
15 abmat sit-ups
10 step-back burpees
5 jumping or banded pull-ups
Buy out: 23/17 calorie air bike
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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