Today, we will be performing a chipper style WOD containing inchworms, push-ups, kettlebell swings, lunges, flutter kicks, and double unders. As always, please modify the movements and number of repetitions to your personal fitness level. You know your body best! Pick the scaling options that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
10 inchworms
20 push-ups
40 American kettlebell swings (53lb, 35lb)
60 alternating lunges
80 flutter kicks (each leg counts as one rep)
100 double unders
If you are new to this type of workout, you will probably need to scale both the movements and the number of reps. This is fine! It is also perfectly okay to take as many breaks as you need. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
5 inchworms
20 wall push-ups
30 Russian KB swings (20lb, 15lb)
40 modified lunges
50 flutter kicks (each leg counts as one rep)
60 single unders or 100 imaginary jump rope
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:
10 inchworms
20 kneeling push-ups
40 American kettlebell swings (35lb, 22lb)
60 alternating lunges
80 flutter kicks (each leg counts as one rep)
200 single unders or 50 double unders
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 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? Wondering about scaling options? Click on the following links for more information:
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