It’s hump day, Community Fitness Club! Let’s get over the hump with a WOD (“Workout of the Day”) consisting of 6 rounds of 3 wall walks, 15 kettlebell deadlifts, and 25 kettlebell swings. Pick a challenging but doable scaling option for the wall walks today. It’s okay if you need to rest between repetitions especially in the later sets, but every rep should be able to be performed safely. If you start to get too wobbly, switch to an easier modification! Pick a weight for your kettlebell swings that allows you to complete the first several sets unbroken. Please concentrate on each repetition of the exercise as you are doing it, and if something doesn’t feel right, please change to a more appropriate option. I promise, you’ll still get in a good workout even if you scale the WOD!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
6 rounds for time:
3 wall walks
15 kettlebell deadlifts (53lb, 35lb)
25 American kettlebell swings (53lb, 35lb)
Beginning athletes can modify both the movements and the rep scheme in today’s workout. Russian kettlebell swings can be substituted for American kettlebell swings, and inchworms can be done instead of wall walks. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
3 inchworms
10 kettlebell deadlifts (20lb, 15lb)
20 Russian kettlebell swings (20lb, 15lb)
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:
6 rounds for time:
3 partial wall walks or 6 inchworm push-ups
15 kettlebell deadlifts (35lb, 22lb)
25 American kettlebell swings (35lb, 22lb)
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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