I hope you are having a wonderful new year so far, Community Fitness Club! Today we will be doing a workout that we first performed on September 16, 2019 and repeated on 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 2021 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 as prescribed (Rx):
Baseline
Rx:
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 to plyo box
15 anchored sit-ups
10 wall push-ups
5 ring rows
It is also completely okay to do something in between the Rx 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 ring rows or jumping pull-ups
It is very important to listen to your body, and pick the version of the workout that is right for you. Remember: doing something is always better than doing nothing!
Not sure what some of the movements are? Click on the following links for more information:
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