Workout of the day

Welcome to the Fierce Friday Full-Body Blast! Get ready to push your limits and feel the burn with this intense, calorie-torching WOD. We’ve got a mix of kettlebell swings, double unders, and rowing to work every muscle group and improve your cardio. Let’s smash it!

The workout of the day consists of:

3 rounds for time of:

  1. 15 Kettlebell Swings (35 lbs / 16 kg)
  2. 15 Double Unders
  3. 30 Kettlebell Swings (35 lbs / 16 kg)
  4. 30 Double Unders
  5. 45 Kettlebell Swings (35 lbs / 16 kg)
  6. 45 Double Unders
  7. 15 calories Row / 200m Run

Scaling

  1. Substitute Kettlebell Swings with Dumbbell Swings (15 lbs / 7 kg per hand)
  2. Reduce Double Unders to Singles (2x the number of reps)
  3. Substitute calories Row with calories on Assault Bike or 200m Run

No equipment

  1. Replace Kettlebell Swings with Backpack Swings (load a backpack with books or cans)
  2. Replace Double Unders with Side-to-Side Hops
  3. If no rower is available, substitute with running in place, high knees, or burpees

Warmup

  1. 5 minutes of light jogging or stationary cycling
  2. Dynamic stretches (arm circles, leg swings, hip circles)
  3. 10 Air Squats
  4. 10 Push-ups
  5. 10 Kettlebell Deadlifts (lighter weight)

Cooldown

  1. 5 minutes of light jogging or walking
  2. Static stretches (hamstring stretch, quad stretch, calf stretch, shoulder stretch)
  3. Deep Breathing exercises