We will begin our week 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 wall balls and 27 burpees, then row 21 calories and perform 21 wall balls and 21 burpees, then row 15 calories and perform 15 wall balls and 15 burpees, and finally row 9 calories and perform 9 wall balls and 9 burpees. Today’s workout is meant to be fast-paced, so push yourself to just keep moving. 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
Wall balls (20lb, 14lb)
Burpees
Beginners can scale today’s workout by altering the rep scheme and modifying the wall balls and burpees. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20-15-10-5:
Calorie row
Wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
Elevated, no push-up burpees
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
Wall balls (14lb, 10lb)
Step-back burpees
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:
Comments