Happy New Year, Community Fitness Club! Today we will be doing a workout that we’ve performed every new year since January 1, 2020. It is a benchmark workout named Baseline. By performing this WOD today, you can see how you have improved and also set a baseline for your 2024 progress.
Remember that improvement can be measured in many ways, not just a faster time. Perhaps you feel more confident than you did when you first began. Perhaps you are able to squat deeper or row with better form. Celebrate your progress in whatever ways you can see it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Baseline
Experienced:
For time:
500m row
40 air squats
30 abmat sit-ups
20 push-ups
10 pull-ups
If you find yourself feeling overwhelmed after reading this version of the workout, that’s no problem at all! Simply scale the movements and number of repetitions to something more doable for you. A beginner’s version of today’s workout could look like this:
Scaled 1:
2 rounds for time:
250m row
20 air squats or sit-to-stands
15 anchored or assisted sit-ups
10 wall push-ups
5 ring rows
It is also completely okay to do something in between the experienced version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
500m row
40 air squats
30 abmat sit-ups
20 kneeling push-ups or box push-ups
10 jumping or banded pull-ups
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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