Today’s WOD (workout of the day) consists of kettlebell swings and the air bike. For the workout, you will perform 40 kettlebell swings and 40 calories on the air bike, then 30 kettlebell swings and 30 calories on the air bike, then 20 kettlebell swings and 20 calories on the air bike, and then finally 10 kettlebell swings and 10 calories on the air bike. It gets easier every round, so push hard and get it done!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
40-30-20-10:
American kettlebell swings (53lb, 35lb)
40-30-20-10:
Air bike calories
A beginner can scale the number of repetitions in this WOD to make it more doable. I also suggest that beginners pick a lighter kettlebell and perform Russian rather than American kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
40-30-20-10:
Russian kettlebell swings (20lb, 15lb)
20-15-10-5:
Air bike calories
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:
40-30-20-10:
American kettlebell swings (35lb, 22lb)
25-20-15-10:
Air bike calories
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? Click on the following links for more information:
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