Workout of the day

Get ready to tackle this mid-week beast! Today’s WOD, Wicked Wednesday, is designed to push you to your limits. Aim to complete as many rounds as possible in 20 minutes while maintaining good form. Stay strong, stay focused, and let’s smash this workout together!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 5 Strict Pull-Ups
  • 10 Kettlebell Swings (1.5 pood / 24 kg / 53 lbs)
  • 15 GHD Sit-Ups

Scaling

  • Pull-Ups: Use a band for assistance or perform ring rows
  • Kettlebell Swings: Use a lighter kettlebell (1 pood / 16 kg / 35 lbs)
  • GHD Sit-Ups: Scale to regular sit-ups if GHD equipment is not available

No equipment

  • Pull-Ups: Perform bent-over rows with a backpack filled with books or water bottles
  • Kettlebell Swings: Use a backpack filled with household items
  • GHD Sit-Ups: Regular sit-ups or crunches

Warmup

  • 5 minutes of light cardio (jogging, jumping jacks, or rowing)
  • 2 rounds of: 10 PVC pass-throughs, 10 air squats, and 10 push-ups
  • Stretching: Focus on shoulders, hamstrings, and hip flexors

Cooldown

  • 5 minutes of light cardio (walking or slow biking)
  • Stretching: Focus on shoulders, hamstrings, and hip flexors
  • 2 minutes of deep breathing for relaxation