Welcome to a brand new week, Community Fitness Club! We will start the week with a workout consisting of 2 rounds of a 1000 meter row, 20 thrusters, and 20 burpees. Pace yourself today, especially on the row, and pick a weight for the thrusters that allows you to work steadily without needing to take too many breaks.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
2 rounds for time:
1000 meter row
20 thrusters (95lb, 65lb)
20 burpees
Beginners can modify today’s workout by reducing the length of the row and the number of repetitions in each round. Thrusters with a barbell can be too difficult for some beginners, so pick a scaled option that works for you. Dumbbell thrusters, air squats, and sit-to-stands are all great substitutions. Beginners can also modify the burpees in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
2 rounds for time:
700 meter row
15 dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
15 elevated, no push-up burpees
Many people will be able to complete the full workout if they simply reduce the weight of the thrusters and scale the burpees appropriately. Make the modifications that are right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
2 rounds for time:
1000m row
20 thrusters (45lb, 35lb)
20 step-back burpees
Your score is the total 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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