Workout of the day
This WOD works your back, chest, core, and legs. It’s all bodyweight and easily adaptable. Dive right in and see what you’ve got!
The workout of the day consists of:
3 Rounds for Time:
- 12 One Arm Kettlebell Rows (Right Hand)
- 12 One Arm Kettlebell Rows (Left Hand)
- 20 Push-Ups
- 40 Sit-Ups
- 40 Air Squats
Scaling
Beginners:
- 8 One Arm Kettlebell Rows (Same Reps Each Side)
- 10 Push-Ups (from knees)
- 20 Sit-Ups
- 30 Air Squats
Intermediate:
- Rx workout as is.
No equipment
No equipment:
- Substitute kettlebell rows with Bent Over Rows using a backpack filled with books or household items
Warmup
- 5 min light jog or brisk walk
- Arm circles: 10 each direction
- 10 Bodyweight Squats
- 10 Push-Ups from knees
- 20 sec plank hold
Cooldown
- Forward Fold: 1 min
- Thread the Needle: 1 min each side
- Child’s Pose: 1 min
- Quad Stretch: 1 min each leg
