Happy Monday, Community Fitness Club! We will begin our week with a WOD (“Workout Of the Day”) that consists of four three-minute work intervals separated by three-minute rest intervals. During the work periods you will perform the given number of burpees and row for the given number of calories, and then you will complete as many wall balls as you can before the three minute interval is up. You will then rest three minutes before starting the next round. The rest periods in today’s workout are generous, so really push hard during the work periods. You might surprise yourself with just how much you can accomplish!
To time today’s workout using the SmartWod timer app, follow these steps:
(1) Press “TABATA”.
(2) Select 4 rounds of 3:00 work and 3:00 rest.
(3) Press “START TIMER.”
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
In 3 minutes:
15 burpees
6 calorie row
Max effort wall balls (20lb, 14lb)
Rest 3 minutes
In 3 minutes:
12 burpees
9 calorie row
Max effort wall balls (20lb, 14lb)
Rest 3 minutes
In 3 minutes:
9 burpees
12 calorie row
Max effort wall balls (20lb, 14lb)
Rest 3 minutes
In 3 minutes:
6 burpees
15 calorie row
Max effort wall balls (20lb, 14lb)
Beginners can scale the rep scheme and modify the burpees and the wall balls. If you choose to do wall balls, wall ball goblet squats, or dumbbell thrusters, pick a weight that works for you today. A beginner’s version of today’s workout could look like this:
Scaled 1:
In 3 minutes:
12 elevated, no push-up burpees
3 calorie row
Max effort wall balls, dumbbell thrusters, wall ball goblet squats, or sit-to-stands
Rest 3 minutes
In 3 minutes:
9 elevated, no push-up burpees
6 calorie row
Max effort wall balls, dumbbell thrusters, wall ball goblet squats, or sit-to-stands
Rest 3 minutes
In 3 minutes:
6 elevated, no push-up burpees
9 calorie row
Max effort wall balls, dumbbell thrusters, wall ball goblet squats, or sit-to-stands
Rest 3 minutes
In 3 minutes:
3 elevated, no push-up burpees
12 calorie row
Max effort wall balls, dumbbell thrusters, wall ball goblet squats, or sit-to-stands
Perhaps something between the experienced 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:
In 3 minutes:
12 step-back burpees
6 calorie row
Max effort wall balls (14lb, 10lb)
Rest 3 minutes
In 3 minutes:
9 step-back burpees
9 calorie row
Max effort wall balls (14lb, 10lb)
Rest 3 minutes
In 3 minutes:
6 step-back burpees
12 calorie row
Max effort wall balls (14lb, 10lb)
Rest 3 minutes
In 3 minutes:
3 step-back burpees
15 calorie row
Max effort wall balls (14lb, 10lb)
Your score is the total number of wall balls you complete 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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