We made it to March, Community Fitness Club! Let’s begin the month with a now familiar benchmark workout that we first performed on October 7, 2019, “Jackie”. As you probably remember, 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. If you performed this WOD back in October, now you will get the chance to see how far you’ve come since then. But please remember: Progress can be measured in many ways, not just a shorter time. Perhaps you feel more confident than you did when you first began. Perhaps you are able to squat deeper or row with better form. Celebrate your progress in whatever ways you can see it!
Jackie traditionally includes empty barbell thrusters. If you are comfortable working out with a barbell and can do pull-ups, please perform the following WOD as prescribed (Rx):
Jackie
Rx:
For time:
1000m row
50 thrusters (45lb, 35lb)
30 pull-ups
If barbells aren’t your thing, or you are newer to working out, please substitute dumbbell thrusters or air squats for the barbell thrusters. Feel free to shorten the row, and instead of pull-ups, try ring rows or one of the many other scaled options for pull-ups. Ring rows and scaling options for pull-ups are discussed more thoroughly in the links at the end of today’s post. A beginner’s version of “Jackie” could look like this:
Scaled 1:
For time:
600m row
30 dumbbell thrusters (5lb, 3lb) or air squats
15 ring rows
Of course, you can choose to scale in many different ways. Another way to scale today’s WOD is shown below. Choose the modifications that work best for you!
Scaled 2:
For time:
1000m row
50 dumbbell thrusters (15lb, 10lb)
30 jumping pull-ups
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:
Commentaires