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 air bike for the given number of calories and perform the given number of burpees for each round, and then you will complete as many box step-ups as you can before the three minute interval is up. You will then rest three minutes before starting the next round. Though the goal of the workout is to complete as many box step-ups as possible, please be careful. Lower the box height if you start to get shaky!
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:
15/10 calorie air bike
6 burpees
Max effort box step-ups (24in., 20in.)
Rest 3 minutes
In 3 minutes:
12/8 calorie air bike
9 burpees
Max effort box step-ups (24in., 20in.)
Rest 3 minutes
In 3 minutes:
9/6 calorie air bike
12 burpees
Max effort box step-ups (24in., 20in.)
Rest 3 minutes
In 3 minutes:
6/4 calorie air bike
15 burpees
Max effort box step-ups (24in., 20in.)
Beginners can scale the rep scheme and modify the burpees. Also, please pick a box height that is appropriate for you today. A beginner’s version of today’s workout could look like this:
Scaled 1:
In 3 minutes:
12/8 calorie air bike
3 elevated, no push-up burpees
Max effort box step-ups to a comfortable height
Rest 3 minutes
In 3 minutes:
9/6 calorie air bike
6 elevated, no push-up burpees
Max effort box step-ups to a comfortable height
Rest 3 minutes
In 3 minutes:
6/4 calorie air bike
9 elevated, no push-up burpees
Max effort box step-ups to a comfortable height
Rest 3 minutes
In 3 minutes:
3/2 calorie air bike
12 elevated, no push-up burpees
Max effort box step-ups to a comfortable height
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:
In 3 minutes:
15/10 calorie air bike
3 step-back burpees
Max effort box step-ups to a comfortable height
Rest 3 minutes
In 3 minutes:
12/8 calorie air bike
6 step-back burpees
Max effort box step-ups to a comfortable height
Rest 3 minutes
In 3 minutes:
9/6 calorie air bike
9 step-back burpees
Max effort box step-ups to a comfortable height
Rest 3 minutes
In 3 minutes:
6/4 calorie air bike
12 step-back burpees
Max effort box step-ups to a comfortable height
Your score is the total number of box step-ups 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:
留言