Today’s WOD (“Workout Of the Day”) consists of 5 rounds of 20 kettlebell box step-ups, 30 kettlebell swings, and a 400 meter row. Your goal is to complete the workout as quickly as possible, but make sure to maintain good form throughout. Just keep plugging away. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
20 kettlebell box step-ups (53lb, 35lb), (24in., 20in.)
30 American kettlebell swings (53lb, 35lb)
400 meter row
A beginner can modify the rep scheme in today’s 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:
6 rounds for time:
10 kettlebell box step-ups to a comfortable height (20lb, 15lb)
20 Russian kettlebell swings (20lb, 15lb)
300 meter 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:
5 rounds for time:
20 kettlebell box step-ups to a comfortable height (35lb, 22lb)
30 American kettlebell swings (35lb, 22lb)
400 meter row
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
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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