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 thrusters, then row 21 calories and perform 21 thrusters, then row 15 calories and perform 15 thrusters, and finally row 9 calories and perform 9 thrusters. Today’s workout is meant to be fast-paced, so don’t go too heavy on the thrusters. Challenge yourself on speed rather than weight today.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
27-21-15-9:
Row for Calories
Thrusters (95lb, 65lb)
Beginners can scale today’s workout by altering the rep scheme and by performing lighter dumbbell thrusters rather than thrusters with a barbell. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20-15-10-5:
Row for Calories
Dumbbell thrusters (5lb, 3lb)
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:
Scaled 2:
For time:
27-21-15-9:
Row for Calories
Thrusters (45lb, 35lb)
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 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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