Can you believe it’s already September, Community Fitness Club? Let’s kick off the new month with a “Fight Gone Bad” style workout. In today’s WOD, you will perform one minute of mountain climbers, then move directly into one minute of alternating lunges, then one minute of bear crawl, then one minute of single unders, then one minute of flutter kicks, then one minute of rest. You will then repeat this sequence two more times.
To time today’s workout using the SmartWOD timer app:
Select “EMOM”.
Choose “Every 1 for 17.”
Press “START TIMER”.
This WOD scales automatically, so there’s no scaled version. A beginner will naturally perform fewer reps than an advanced athlete, but otherwise everyone will be doing the same workout. Simply take breaks as necessary, do your best, and have fun!
Everyone perform the following WOD:
Everyone:
3 rounds in 17 minutes:
1 minute of mountain climbers
1 minute of alternating lunges or modified lunges
1 minute of bear crawl
1 minute of single unders or imaginary jump rope
1 minute of flutter kicks
1 minute rest
Your score is the total number of repetitions you complete during today’s workout. Count each meter of bear crawl as one rep. 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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