Workout of the day

Get ready to conquer the day with this high-intensity WOD! We’re turning up the heat with a challenging mix of overhead squats, kettlebell swings, and running. Stay strong and focused, and you’ll crush this Warrior Wednesday workout!

The workout of the day consists of:

3 rounds for time:

  • 21-15-9 Overhead Squats (95 lbs / 43 kg for men, 65 lbs / 29 kg for women)
  • 9-15-21 Kettlebell Swings (1.5 pood / 24 kg for men, 1 pood / 16 kg for women)
  • 400m Run

Scaling

  1. Weights:
    • Overhead Squats: 75 lbs / 34 kg or 55 lbs / 25 kg
    • Kettlebell Swings: 20 kg or 12 kg
  2. Movements:
    • Substitute overhead squats with front squats or air squats
    • Substitute kettlebell swings with Russian kettlebell swings or dumbbell swings
  3. Run:
    • Reduce the run distance to 200m

No equipment

  1. Overhead Squats:
    • Use a broomstick, PVC pipe, or a light bar such as a metal pole
  2. Kettlebell Swings:
    • Use a dumbbell, backpack filled with books, or a jug of water
  3. Run:
    • High knees in place for 2 minutes
    • Run stairs for 2 minutes

Warmup

  1. 5 minutes of light cardio (jogging, jump rope, or biking)
  2. Dynamic stretches:
    • Arm circles (30 seconds each direction)
    • Leg swings (15 each leg)
    • Hip circles (30 seconds each direction)
  3. Joint mobility:
    • Wrist rotations (30 seconds each direction)
    • Ankle rotations (30 seconds each direction)
  4. Specific warm-up:
    • 2 sets of 5 empty bar overhead squats
    • 2 sets of 10 kettlebell deadlifts with lighter weight
    • 200m run at moderate pace

Cooldown

  1. 400m slow jog or 2 minutes of walking
  2. Stretching:
    • Overhead tricep stretch (30 seconds each arm)
    • Hamstring stretch (30 seconds each leg)
    • Hip flexor stretch (30 seconds each side)
    • Shoulder stretch (30 seconds each arm)
    • Quad stretch (30 seconds each leg)
  3. Deep breathing and relaxation for 2 minutes