It’s the last day of January, Community Fitness Club! We’ll finish the month with 8 rounds of a 250 meter row, 20 lunges, 15 sit-ups, 10 push-ups, and 5 pull-ups. Today’s WOD (“Workout Of the Day”) is on the longer side, so if you’re short on time, feel free to cap today’s workout and treat is 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:
8 rounds for time:
250 meter row
20 alternating lunges
15 abmat sit-ups
10 push-ups
5 pull-ups
Beginners can shorten the workout and modify the movements 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:
250 meter row
20 modified lunges
15 anchored or assisted sit-ups
10 wall push-ups
5 ring rows
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:
8 rounds for time:
250 meter row
20 alternating lunges
15 abmat sit-ups
10 kneeling push-ups or box push-ups
5 jumping pull-ups
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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