We will begin the week with a workout containing single unders and toes-to-bar. I program a lot of double unders here at Community Fitness Club, but sometimes it’s good to go back to basics and perform plain old single unders in a workout. And if jumping rope isn’t your thing, that’s okay too. There are scaling options for both the single unders and the toes-to-bar that will make today’s WOD doable for just about everybody!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
100 single unders
25 toes-to-bar
80 single unders
20 toes-to-bar
60 single unders
15 toes-to-bar
40 single unders
10 toes-to-bar
20 single unders
5 toes-to-bar
If today’s WOD seems overwhelming, it is okay to shorten it by leaving out a round. Beginners can also modify today’s workout by substituting toes-to-rig for toes-to-bar and imaginary jump rope for single unders. You might also consider performing a reduced number of single unders if you want to practice your jump rope skills. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
80 imaginary jump rope or 40 single unders
20 toes-to-rig
60 imaginary jump rope or 30 single unders
15 toes-to-rig
40 imaginary jump rope or 20 single unders
10 toes-to-rig
20 imaginary jump rope or 10 single unders
5 toes-to-rig
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:
100 single unders
25 hanging knee raises or 10 toes-to-bar
80 single unders
20 hanging knee raises or 8 toes-to-bar
60 single unders
15 hanging knee raises or 6 toes-to-bar
40 single unders
10 hanging knee raises or 4 toes-to-bar
20 single unders
5 hanging knee raises or 2 toes-to-bar
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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