Happy Labor Day, Community Fitness Club! Let’s celebrate with a workout that is guaranteed to get your heart pounding and your sweat flowing. In today’s WOD (workout of the day) you will row 27 calories and perform 27 burpee box jump overs, then row 21 calories and perform 21 burpee box jump overs, then row 15 calories and perform 15 burpee box jump overs, and finally row 9 calories and perform 9 burpee box jump overs. Today’s workout will be tough, so push yourself to just keep moving and be careful on the box jumps. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
27-21-15-9:
Calorie row
Burpees box jump overs (24in., 20in.)
Beginners can scale today’s workout by altering the rep scheme and modifying the burpee box jump overs. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20-15-10-5:
Calorie row
Elevated, no push-up burpees
Box jumps or 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:
Scaled 2:
For time:
27-21-15-9:
Calorie row
Burpee box jump overs to a comfortable height
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total amount of time it takes you to complete 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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