It’s Monday, Community Fitness Club! Let’s begin the week with some rowing! In today’s WOD (workout of the day), you will row a set number of calories every three minutes for eight rounds. Try to pick a number of calories to row where you have at least one minute to rest each round. If you are unsure of what your target number of calories should be, row for one and a half minutes during your warm-up at an intensity similar to what you would use in a workout. Whatever number of calories you row in that time period will be a good amount to use in today’s workout.
To time today’s WOD using the SmartWOD timer app, follow these steps: (1) Press “EMOM.” (2) Select “Every 3 for 24.” (3) Press “Start Timer.”
Please note that men and women have different suggested calorie goals for today’s WOD. The calorie goal for men is listed first, and the calorie goal for women is listed second. Use a number that is right for you. The numbers listed are suggestions only.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Every 3 minutes for 8 rounds (24 minutes):
25/20 calorie row
Beginners can reduce the number of calories they row each round. They can also reduce the total number of rounds in the workout if needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
Every 3 minutes for 8 rounds (24 minutes):
15/10 calorie row
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:
Every 3 minutes for 8 rounds (24 minutes):
20/15 calorie row
Your score is the total number of calories you row during 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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