Our first workout this week is a descending ladder of burpees and thrusters. In today’s WOD we will perform ten burpees and ten thrusters, followed by nine burpees and nine thrusters, then eight burpees and eight thrusters, decreasing by one repetition each round until we finish with one burpee and one thruster. Burpees and thrusters are both tough movements that jack up the heart rate, but every round will get easier. Push hard, and get it done as quickly as possible. Once you get through the round of seven, you will already be more than halfway done. You can do this!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
10-9-8-7-6-5-4-3-2-1:
Burpees
Thrusters (95lb, 65lb)
If this type of workout is new to you, feel free to modify the burpees and perform dumbbell thrusters rather than thrusters with a barbell. You can also perform air squats if thrusters are too difficult. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
10-9-8-7-6-5-4-3-2-1:
Elevated, no push-up burpees
Dumbbell thrusters (5lb, 3lb) or air squats
Perhaps something between the Rx 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:
10-9-8-7-6-5-4-3-2-1:
Step-back burpees
Thrusters (65lb, 45lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the 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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