Workout of the day

Today’s WOD puts your endurance and strength to the test. Stay consistent and keep your form clean. Pace yourself.

The workout of the day consists of:

Do every minute on the minute (EMOM) for 28 minutes: Minute 1: 12 Kettlebell Swings (1 pood / 16kg) Minute 2: 12 Goblet Squats (1 pood / 16kg) Minute 3: 12 Kettlebell Snatches (6 on each arm, 1 pood / 16kg) Minute 4: 20 seconds Hollow Hold

Scaling

If the weight is too heavy, scale to a lighter kettlebell (12kg / 25lb). For the hollow hold, scale to bent-knee hollow hold or tuck hold. If 12 reps are too many, reduce to 8.

No equipment

For those without kettlebells, substitute with a heavy backpack or a gallon jug. For Goblet Squats, use any weighted object held close to your chest. For Hollow Hold, perform suitcases with focus on keeping lower back pressed into the ground.

Warmup

3 Rounds of:

  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Air Squats Stretching:
  • 30 seconds each: Calf Stretch, Hamstring Stretch, Shoulder Stretch

Cooldown

3 Rounds of:

  • 10 Cat-Cow Stretch
  • 10 Seated Forward Fold (each leg)
  • 10 Child’s Pose Stretching:
  • 30 seconds each: Quad Stretch, Pigeon Pose, Cross-Body Shoulder Stretch