Today’s workout of the day (WOD) is our first benchmark workout of November. Benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. The Community Fitness Club will redo this workout in a few months, so please record your results! This particular WOD is known as “Christine” and contains rowing, box jumps, and a new movement: deadlifts. If you are new to deadlifts, please err on the side of caution when choosing which weight to use, as it is easy to hurt your back if you perform deadlifts incorrectly.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Christine
Rx:
3 rounds for time:
500m row
12 deadlifts (bodyweight)
21 box jumps (24in., 20in.)
If this type of workout is new to you, please modify both the movements and the weights. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. Pick a height that you feel comfortable with for the box jumps. Remember, you can also substitute box step-ups if your joints don’t feel up for box jumps today. Also feel free to shorten the row to a manageable distance for you. A beginner’s version of Christine could look like this:
Scaled 1:
3 rounds for time:
300m row
12 kettlebell deadlifts (35lb, 22lb)
21 jumps onto 45lb plate
Perhaps something between the Rx version and the beginner version of Christine is right for you today. Choose the weight for your deadlift carefully, and pick a box height that you are comfortable with. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
500m row
12 kettlebell deadlifts (53lb, 35lb)
21 box jumps to comfortable height
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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