In today’s WOD, you will have 20 minutes to complete 30 burpees, 30 toes-to-bar, and 30 power cleans. You will then finish the workout by rowing for as many calories as you can in whatever time you have remaining. Though the goal is to move through the movements as quickly as possible, please be mindful of keeping good form throughout the workout and picking scaling modifications that are appropriate for you.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
In 20 minutes complete:
30 burpees
30 toes-to-bar
30 power cleans (95lb, 65lb)
Max effort row for calories
If this type of workout is new to you, please modify both the movements and the weights. Pick a burpee modification that works for you; perform toes-to-rig instead of toes-to-bar; and do dumbbell power cleans rather than cleans with a barbell. A beginner’s version of today’s WOD could look like this:
Scaled 1:
In 20 minutes complete:
30 elevated, no push-up burpees
30 toes-to-rig
30 dumbbell power cleans or dumbbell hang power cleans (10lb, 5lb)
Max effort row for calories
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:
In 20 minutes complete:
30 step-back burpees
30 hanging knee raises
30 power cleans (75lb, 55lb)
Max effort row for calories
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 number of calories you row in 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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