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 as prescribed (Rx):
Rx:
For time:
50 double unders
10 burpees
40 American KB swings (53lb, 35lb)
10 burpees
30 box jumps (24in, 20in)
10 burpees
20 alternating lunges
10 burpees
10 toes-to-bar
10 burpees
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:
50 single unders or imaginary jump rope
5 elevated, no push-up burpees
40 Russian KB swings (20lb, 15lb)
5 elevated, no push-up burpees
30 box jumps to a comfortable height
5 elevated, no push-up burpees
20 modified lunges
5 elevated, no push-up burpees
10 toes-to-rig
5 elevated, no push-up burpees
Perhaps something between the Rx 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:
100 single unders or 25 double unders
10 step-back burpees
40 American KB swings (35lb, 22lb)
10 step-back burpees
30 box jumps to comfortable height
10 step-back burpees
20 alternating lunges
10 step-back burpees
10 hanging knee raises
10 step-back burpees
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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