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 row 200 meters, perform the prescribed number of burpees for each round, and then complete as many alternating lunges 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 lunges as possible, please be careful with your form. Make sure your front leg forms a right angle with the floor, and modify the lunges as needed.
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 as prescribed (Rx):
Rx:
In 3 minutes:
Row 200 meters
15 burpees
Max effort alternating lunges
Rest 3 minutes
In 3 minutes:
Row 200 meters
12 burpees
Max effort alternating lunges
Rest 3 minutes
In 3 minutes:
Row 200 meters
9 burpees
Max effort alternating lunges
Rest 3 minutes
In 3 minutes:
Row 200 meters
6 burpees
Max effort alternating lunges
Beginners can shorten the row, reduce the number of burpees done each round, and modify the burpees. Also, please note that lunges can be difficult for some beginners to perform. Please check out the link at the bottom of this post for information on how to scale lunges to your individual needs. A beginner’s version of today’s workout could look like this:
Scaled 1:
In 3 minutes:
Row 150 meters
12 elevated, no push-up burpees
Max effort modified lunges
Rest 3 minutes
In 3 minutes:
Row 150 meters
9 elevated, no push-up burpees
Max effort modified lunges
Rest 3 minutes
In 3 minutes:
Row 150 meters
6 elevated, no push-up burpees
Max effort modified lunges
Rest 3 minutes
In 3 minutes:
Row 150 meters
3 elevated, no push-up burpees
Max effort modified lunges
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:
In 3 minutes:
Row 200 meters
12 step-back burpees
Max effort alternating lunges
Rest 3 minutes
In 3 minutes:
Row 200 meters
9 step-back burpees
Max effort alternating lunges
Rest 3 minutes
In 3 minutes:
Row 200 meters
6 step-back burpees
Max effort alternating lunges
Rest 3 minutes
In 3 minutes:
Row 200 meters
3 step-back burpees
Max effort alternating lunges
Your score is the total number of lunges 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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