We’re halfway through the week, Community Fitness Club. Let’s get over the hump by completing 3 rounds of 40 kettlebell box step-ups, 30 kettlebell swings, and 20 sit-ups as quickly as possible. Work hard! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
40 kettlebell box step-ups (53lb, 35lb), (24in., 20in.)
30 American kettlebell swings (53lb, 35lb)
20 abmat sit-ups
Beginners can modify today’s workout by scaling the rep scheme, lowering the box height and kettlebell weight for the kettlebell box step-ups, and by substituting Russian kettlebell swings for American kettlebell swings. The sit-ups can also be modified as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
30 kettlebell box step-ups to a comfortable height (20lb, 15lb)
20 Russian kettlebell swings (20lb, 15lb)
10 anchored or assisted sit-ups
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:
3 rounds for time:
40 kettlebell box step-ups to a comfortable height (35lb, 22lb)
30 American kettlebell swings (35lb, 22lb)
20 abmat sit-ups
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:
Bình luận