For many people this time of year means a lot of traveling, a lot of time spent with family and friends, a lot of eating, and very little athletic activity. And there’s nothing wrong with that! Taking a week off from time to time can actually be very good for you. Therefore, if you find yourself missing some workouts, try not to give yourself a hard time about it. That being said, every workout this week can be done at home with no equipment. So try to squeeze a couple in here and there. You’ll be glad you did!
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 then 1-2-3-4-5-6-7-8-9-10:
Burpees
Sit-ups
*Rx+: If you’re really feeling strong and ambitious today, do a tuck jump after each burpee, rather that just the normal small hop.
Burpees are a great exercise, because they work every part of the body. However, if you are doing this workout at home and don’t have access to the same burpee modifications that you have at the gym, then this workout could be too much. Please feel free to shorten the rep scheme and do no push-up, step-back burpees or replace the burpees with mountain climbers. If you do choose to do mountain climbers, please count each set of moving the left and right leg as one repetition.
Scaled 1:
For time:
8-7-6-5-4-3-2-1 then 1-2-3-4-5-6-7-8:
Mountain climbers
Sit-ups (anchored or straight-leg)
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:
9-8-7-6-5-4-3-2-1 then 1-2-3-4-5-6-7-8-9:
Step-back burpees
Sit-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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