To begin our week, we will perform a descending ladder of rowing for calories and thrusters from ten down to one. That means you will row 10 calories and perform 10 thrusters, then row 9 calories and perform 9 thrusters, then row 8 calories and perform 8 thrusters, and so on decreasing one repetition per round until you end with rowing 1 calorie and performing 1 thruster. Every round gets easier, so push hard and get it done!
The numbers in parentheses beside the movements are the suggested weights 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 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:
Calorie row
Thrusters (75lb, 55lb)
Beginners can modify the rep scheme and substitute dumbbell thrusters for thrusters with a barbell. You can also perform air squats or sit-to-stands if thrusters aren’t right for you today. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
9-8-7-6-5-4-3-2-1:
Calorie row
Dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
Many people will feel comfortable getting through all the repetitions if they simply scale the weight of the thrusters. Do what is right for you today. Another version of today’s WOD might look like this:
Scaled 2:
For time:
10-9-8-7-6-5-4-3-2-1:
Calorie row
Thrusters (45lb, 35lb)
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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