Today’s WOD (“Workout of the Day”) is a tough one! If the holidays have left you feeling sluggish, this workout should help you get back into the swing of things. Don't be afraid to modify today’s workout, though. There are a lot of movements, so there are many opportunities to personalize the workout to your personal fitness level. You know your body best. Pick the scaling options that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
2 rounds for time:
25 double unders
5 burpees
20 dumbbell walking lunges (35lb, 25lb)
5 burpees
15 American kettlebell swings (53lb, 35lb)
5 burpees
10 box jumps (24in, 20in)
5 burpees
5 toes-to-bars
5 burpees
Beginners can scale the rep scheme and the movements in today’s workout. Check out the links at the bottom of the post for more information on scaling options. A beginner’s version of today’s workout could look like this:
Scaled 1:
2 rounds for time:
20 single unders or 40 imaginary jump rope
3 elevated, no push-up burpees
16 modified lunges
3 elevated, no push-up burpees
12 Russian kettlebell swings (20lb, 15lb)
3 elevated, no push-up burpees
8 box jumps or box step-ups to a comfortable height
3 elevated, no push-up burpees
4 toes-to-rig
3 elevated, no push-up burpees
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Mix and match to find what is right for you! Another variation of today’s WOD might look like this:
Scaled 2:
2 rounds for time:
50 single unders or 15 double unders
5 step-back burpees
20 dumbbell walking lunges (20lb, 15lb)
5 step-back burpees
15 American kettlebell swings (35lb, 22lb)
5 step-back burpees
10 box jumps to a comfortable height
5 step-back burpees
5 hanging knee raises
5 step-back burpees
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