It’s Friday the 13th, Community Fitness Club! To mark the day, we will perform a workout called “Lucky 13” in which we will complete 3 rounds of 13 repetitions of 13 different exercises. This is a tough way to end the week, but you can do it. Get after it, and then enjoy your weekend!
If you are an experienced athlete and feel capable, please perform the following WOD:
“Lucky 13”
Experienced:
3 rounds for time:
13 push-ups
13 abmat sit-ups
13 box jumps (20in. for everyone)
13 American kettlebell swings (53lb, 35lb)
13 dumbbell push presses (35lb, 25lb)
13 walking lunges (right leg + left leg = 1 rep)
13 mountain climbers (right leg + left leg = 1 rep)
13 toes-to-bar
13 pull-ups
13 double unders
13 air squats
13 Supermans
13 burpees
Beginners can modify today’s workout by reducing the total number of rounds and by scaling the movements. A beginner’s version of today’s WOD could look like this:
Scaled 1:
2 rounds for time:
13 wall push-ups
13 assisted or anchored sit-ups
13 box jumps to a comfortable height
13 Russian kettlebell swings (20lb, 15lb)
13 dumbbell push presses (8lb, 5lb)
13 modified lunges (right leg + left leg = 1 rep)
13 mountain climbers (right leg + left leg = 1 rep)
13 toes-to-rig
13 ring rows
13 single unders or imaginary jump rope
13 air squats or sit-to-stands
13 Supermans
13 elevated, no push-up burpees
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
13 kneeling push-ups
13 abmat sit-ups
13 box jumps to a comfortable height
13 American kettlebell swings (35lb, 22lb)
13 dumbbell push presses (25lb, 15lb)
13 walking lunges (right leg + left leg = 1 rep)
13 mountain climbers (right leg + left leg = 1 rep)
13 hanging leg raises
13 jumping pull-ups or banded pull-ups
13 single unders
13 air squats
13 Supermans
13 step-back burpees
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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