Workout of the day

Get ready to challenge both your strength and endurance in today’s WOD. This workout combines overhead squats, kettlebell swings, and double kettlebell deadlifts in a 21-15-9 rep scheme that’s sure to test your limits. Let’s crush it!

The workout of the day consists of:

3 rounds for time of: 21-15-9 reps of:

  • Overhead Squats (95 lb / 43 kg)
  • Kettlebell Swings (1.5 pood / 24 kg)
  • Double Kettlebell Deadlifts (1.5 pood / 24 kg)

Scaling

  1. Overhead Squat: Use 45 lb (20 kg) barbell or dumbbell overhead squats.
  2. Kettlebell Swings: Use a lighter kettlebell (1 pood / 16 kg).
  3. Double Kettlebell Deadlifts: Use a lighter kettlebell or single kettlebell deadlifts.

No equipment

  1. Overhead Squats: Goblet Squats with a heavy household item (e.g., backpack filled with books).
  2. Kettlebell Swings: Russian Swings with a duffle bag filled with clothes.
  3. Double Kettlebell Deadlifts: Single Leg Deadlifts or Good Mornings using a broomstick or resistance band.

Warmup

  1. 400m Run or 500m Row
  2. Dynamic Stretching (Leg Swings, Arm Circles, Hip Circles)
  3. 3 Rounds of:
    • 10 Air Squats
    • 10 PVC Pass-Throughs
    • 10 Kettlebell Swings (light weight)

Cooldown

  1. 5-10 minutes easy pace on bike or rower
  2. Static Stretching (Hamstrings, Quads, Shoulders)
  3. Foam Rolling (Back, Legs)