Today’s WOD (workout of the day) consists of kettlebell swings and rowing. For the workout, you will perform 50 kettlebell swings and a 500 meter row, then 40 kettlebell swings and a 400 meter row, then 30 kettlebell swings and a 300 meter row, then 20 kettlebell swings and a 200 meter row, and then finally 10 kettlebell swings and a 100 meter row. 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 as prescribed (Rx):
Rx:
For time:
50-40-30-20-10:
American kettlebell swings (53lb, 35lb)
500-400-300-200-100:
Meter row
A beginner can scale the number of repetitions in this WOD to make it more accessible. I also suggest that beginners pick a lighter kettlebell and perform Russian 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)
400-300-200-100:
Meter row
Perhaps something between the Rx 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:
50-40-30-20-10:
American kettlebell swings (35lb, 22lb)
500-400-300-200-100:
Meter row
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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