Today’s WOD (workout of the day) is a repeat from 11/12/19, and it contains two of my favorite movements: rowing and deadlifts. You will perform a 21 calorie row and 21 deadlifts, then a 15 calorie row and 15 deadlifts, then a 9 calorie row and 9 deadlifts.
Both rowing and deadlifts challenge the lower body and core. Please focus on keeping your core engaged and your back flat throughout both movements. Also, be careful when choosing your deadlift weight. You will be performing a large number of deadlifts over the course of this WOD. Try to pick a weight that you can complete in three or fewer sets each round while maintaining good form throughout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
21 - 15 - 9:
Calorie row
Deadlifts (185lb, 135lb)
Beginners might find rowing the Rx number of calories to be too overwhelming. Please feel free to scale to a number that feels more doable to you. I also encourage beginners to perform kettlebell deadlifts rather than deadlifts with the barbell. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15 - 10 - 5:
Calorie row
21 - 15 - 9:
Kettlebell deadlifts (35lb, 22lb)
Perhaps something between the Rx 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:
For time:
21 - 15 - 9:
Calorie row
Deadlifts (115lb, 85lb) or kettlebell deadlifts (53lb, 35lb)
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 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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