Today you will be completing 4 rounds of 20 push presses, 30 sit-ups, 40 lunges, and a 500 meter row as quickly as possible. Please be thoughtful when choosing your weight for the push presses. You will be completing 80 repetitions of this movement by the end of the workout which is a lot! Try to pick a weight that you can complete in no more than 2 sets the first round and 4 sets the last round. If your shoulders aren’t up to completing 80 push presses, you can also consider scaling down the number of reps each round. Do what works for you!
Also, today’s WOD is on the longer side, so if you’re short on time, feel free to cap today’s workout and treat it like an AMRAP. Some workout is always better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
20 push presses (95lb, 65lb)
30 abmat sit-ups
40 alternating lunges
500 meter row
Beginners can modify the movements and the rep scheme to make today’s workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
10 dumbbell push presses (8lb, 5lb)
15 anchored or assisted sit-ups
20 modified lunges
300 meter row
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:
4 rounds for time:
20 push presses (65lb, 45lb)
30 abmat sit-ups
40 alternating lunges
500 meter row
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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