It’s Monday again, Community Fitness Club! Our first WOD (workout of the day) of the week is a challenging bodyweight workout. In this workout, you will perform five rounds of 30 air squats, 20 push-ups, and 10 pull-ups. Please note that this is a lot of reps for many people. Feel free to scale the movements and the rep scheme to accommodate your current fitness level.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
5 rounds for time:
30 air squats
20 push-ups
10 pull-ups
A beginner can scale both the movements and the number of reps. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
20 air squats to plyo box
10 wall push-ups
5 ring rows
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:
5 rounds for time:
30 air squats
20 kneeling push-ups
10 jumping pull-ups
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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