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“Bad Karma”


District 7 CrossFit Benchmark WOD

39.1K 617
  • For Time
  • 50-40-30-20-10 reps of Barbell Curls (45/35 lb)
  • 10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)

With a running clock, as fast as possible, complete 50 Barbell Curls and 10 Kettlebell Swings. Then 40 Barbell Curls and 20 Kettlebell Swings. Alternate movements in this manner until the round of 10 Barbell Curls and 50 Kettlebell Swings.Score is the time on the clock when the last Kettlebell Swing is completed.

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Background: “Bad Karma” isn’t your typical functional fitness workout (curls are more of a bodybuilding movement) but it’s been adopted by athletes all over the world looking to mix in a bicep pump into a grip-killing metcon.

The popular couplet first appeared on the website of District 7 CrossFit @district7strength (Rancho Cucamonga, CA) as their workout of the day for November 22, 2013. The post attributed the WOD to “SSG J.F. Struckman,” who they described only as “a veteran of Operation Iraqi Freedom.” If you know who J.F. Struckman is, tell us. We’d like to know more.

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