Today’s WOD (workout of the day) consists of four rounds of 10 goblet squats, 20 leg raises, 30 kettlebell swings, and 40 mountain climbers. Your whole body will be feeling today’s workout. Just keep plugging away. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
10 goblet squats (53lb, 35lb)
20 leg raises
30 American kettlebell swings (53lb, 35lb)
40 mountain climbers (Each leg counts as 1 rep)
A beginner can scale the number of rounds in this WOD to make it more doable. I also suggest that beginners pick a lighter kettlebell and perform Russian, rather than American, kettle swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
10 goblet squats (20lb, 15lb)
20 leg raises
30 Russian kettlebell swings (20lb, 15lb)
40 mountain climbers (Each leg counts as 1 rep)
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:
4 rounds for time:
10 goblet squats (35lb, 22lb)
20 leg raises
30 American kettlebell swings (35lb, 22lb)
40 mountain climbers (Each leg counts as 1 rep)
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 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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