Workout of the day

You’re in for an awesome sweat session today! This WOD is all about combining power and stamina. We’ve got kettlebell swings, sit-ups, and running lined up to push your limits and keep you moving. Let’s get after it and finish the week strong!

The workout of the day consists of:

For time:

  • 30 Kettlebell Swings (53 lbs / 24 kg)
  • 10 Sit-Ups
  • 200 meter Run
  • 25 Kettlebell Swings (53 lbs / 24 kg)
  • 15 Sit-Ups
  • 200 meter Run
  • 20 Kettlebell Swings (53 lbs / 24 kg)
  • 20 Sit-Ups
  • 200 meter Run
  • 15 Kettlebell Swings (53 lbs / 24 kg)
  • 25 Sit-Ups
  • 200 meter Run

Scaling

  1. Kettlebell Weight
  • Beginners: 35 lbs / 16 kg
  • Intermediates: 44 lbs / 20 kg
  1. Sit-Ups
  • Beginners: Reduce reps to half
  • Intermediates: Keep as prescribed
  1. Run Distance
  • Beginners: 100 meters
  • Intermediates: 150 meters

No equipment

  1. Kettlebell Swings
  • Without equipment: Dumbbell Swings, Backpack Swings, or Towel Swings
  1. Running
  • Without running space: High Knees or Jump Rope
  1. Sit-Ups
  • Without equipment: Use a rolled-up towel for back support

Warmup

10 minutes of dynamic stretching:

  • Arm Circles: 2 sets of 10 forwards and backwards
  • Leg Swings: 2 sets of 10 forwards and sideways
  • Hip Circles: 2 sets of 10 in each direction
  • Wrist Stretch: 2 sets of 10 seconds each direction
  • Ankle Circles: 2 sets of 10 each direction

10 minutes of activations:

  • 3 sets of 10 Air Squats
  • 3 sets of 10 Hollow Rocks
  • 3 sets of 50m easy Jog

Cooldown

10 minutes of static stretching:

  • Forward Bend: 1 minute
  • Quad Stretch: 1 minute each leg
  • Pigeon Pose: 1 minute each leg
  • Child’s Pose: 1 minute
  • Standing Calf Stretch: 1 minute each leg

5 minutes of relaxation breathing