Our last workout of the week contains only two movements, but they will both get your heart pounding in no time: wall balls and burpees. Can’t do the experienced version of the workout? That’s okay! Just do a scaled version instead. You’ll still get in a great workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
40 wall balls (20lb, 14lb)
30 burpees
30 wall balls
20 burpees
20 wall balls
10 burpees
10 wall balls
Beginners can scale the rep scheme of today’s workout to make it more doable. Dumbbell thrusters, air squats, or sit-to-stands can be substituted for the wall balls if needed. The burpees can also be modified. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
20 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
15 elevated, no push-up burpees
15 wall balls, dumbbell thrusters, air squats, or sit-to-stands
10 elevated, no push-up burpees
10 wall balls, dumbbell thrusters, air squats, or sit-to-stands
5 elevated, no push-up burpees
5 wall balls, dumbbell thrusters, air squats, or sit-to-stands
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:
For time:
35 wall balls (14lb, 10lb)
25 burpees
25 wall balls
15 burpees
15 wall balls
5 burpees
5 walls balls
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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