In today’s WOD (“Workout Of the Day”), you will perform 40 Russian kettlebell swings and 40 calories on the rower, then 30 Russian kettlebell swings and 30 calories on the rower, then 20 Russian kettlebell swings and 20 calories on the rower, and then finally 10 Russian kettlebell swings and 10 calories on the rower. It gets easier every round, so push hard and get it done! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
40-30-20-10:
Russian kettlebell swings (71lb, 53lb)
40-30-20-10:
Calorie row
A beginner can scale the number of repetitions in today’s workout to make it more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
25-20-15-10:
Russian kettlebell swings (20lb, 15lb)
25-20-15-10:
Calorie row
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:
30-25-20-10:
Russian kettlebell swings (53lb, 35lb)
30-25-20-10:
Calorie row
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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