Tuesday - 1/4/22
- Ellie
- Jan 2, 2022
- 2 min read
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. Do not 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 fitness level. You know your body best. Pick the scaling options and weights that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
25 double unders
5 burpees
20 alternating lunges
5 burpees
15 American KB swings (53lb, 35lb)
5 burpees
10 box jumps (24in, 20in)
5 burpees
5 toes-to-bars
5 burpees
5 toes-to-bars
5 burpees
10 box jumps
5 burpees
15 American KB swings
5 burpees
20 alternating lunges
5 burpees
25 double unders
As I already said, there are many ways to scale today’s workout. Check out the links at the bottom of the post for more information on scaling options. Here is one possible version of this WOD for beginners:
Scaled 1:
For time:
15 single unders or imaginary jump rope
3 elevated, no push-up burpees
12 modified lunges
3 elevated, no push-up burpees
9 Russian KB swings (20lb, 15lb)
3 elevated, no push-up burpees
6 box jumps to a comfortable height
3 elevated, no push-up burpees
3 toes-to-rig
3 elevated, no push-up burpees
3 toes-to-rig
3 elevated, no push-up burpees
6 box jumps to a comfortable height
3 elevated, no push-up burpees
9 Russian KB swings
3 elevated, no push-up burpees
12 modified lunges
3 elevated, no push-up burpees
15 single unders or imaginary jump rope
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:
For time:
50 single unders or 10 double unders
5 step-back burpees
20 alternating lunges
5 step-back burpees
15 American KB 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
5 hanging knee raises
5 step-back burpees
10 box jumps to a comfortable height
5 step-back burpees
15 American KB swings
5 step-back burpees
20 alternating lunges
5 step-back burpees
50 single unders or 10 double unders
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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