As we transition from the old year into the new, we will be revisiting some of the workouts we’ve done over the past three months. Today’s WOD (workout of the day) is a repeat from 10/9/19, and it is a tough one! If the holidays have left you feeling sluggish, this workout will really jump start your week.
Modify, modify, modify! There are a lot of movements in today’s WOD, so there are many opportunities to personalize the workout to your personal fitness level. You know your body best. Pick the scaling options and weights that are right for you!
The numbers in parentheses beside the movements are the suggested weight to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50 double unders
10 burpees
40 American KB swings (53lb, 35lb)
10 burpees
30 box jumps (24in, 20in)
10 burpees
20 goblet squats (53lb, 35lb)
10 burpees
10 sit-ups
10 burpees
As I already said, there are many ways to scale today’s workout. Check out the links at the bottom of the post for more information on scaling options. Here is one possible version of this WOD for beginners:
Scaled 1:
For time:
50 hops over a PVC pipe or crack
5 elevated, jumping, no push-up burpees
40 Russian KB swings (20lb, 15lb)
5 elevated, jumping, no push-up burpees
30 jumps onto 45lb plate
5 elevated, jumping, no push-up burpees
20 goblet squats (20lb, 15lb) or air squats
5 elevated, jumping, no push-up burpees
10 anchored sit-ups
5 elevated, jumping, no push-up burpees
And here is another version. Mix and match to find what is right for you!
Scaled 2:
For time:
100 single unders
10 step-back burpees
40 American KB swings (35lb, 22lb)
10 step-back burpees
30 box jumps to comfortable height
10 step-back burpees
20 goblet squats (35lb, 22lb)
10 step-back burpees
10 straight leg sit-ups
10 step-back burpees
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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