Our first workout of the day (WOD) will serve as a benchmark to measure our progress. Please record which workout you performed and how long it took you to finish. We will revisit this WOD in a few months.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Baseline
Rx:
For time:
500m row
40 air squats
30 abmat sit-ups
20 push-ups
10 pull-ups
If you find yourself feeling overwhelmed after reading this version of the workout, that’s no problem at all! Simply scale the movements and number of repetitions to something more doable for you. A beginner could do something like the following WOD:
Scaled 1:
2 rounds for time:
250m row
20 air squats to plyo box
15 anchored sit-ups
10 wall push-ups
5 ring rows
It is also completely okay to do something in between the Rx version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
500m row
40 air squats to wall ball
30 abmat sit-ups
20 kneeling push-ups or box push-ups
10 ring rows or jumping pull-ups
It is very important to listen to your body, and pick the version of the workout that is right for you. Remember: doing something is always better than doing nothing! Please record your results. You’ll be happy to see your progress when we redo Baseline in a few months.
Not sure what some of the movements are? Click on the following links for more information:
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