Like yesterday, today’s workout is on the longer side. It contains rowing, lunges, sit-ups, push-ups, pull-ups, mountain climbers, and jump rope. Make sure to review these movements before you begin (links to exercise descriptions can be found below), and plan exercise modifications and a rep scheme that works for you. It is perfectly okay if you can’t do the full 50 push-ups and 25 pull-ups today! Figure out what you can do, and do that. Some workout is better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
1000 meter row
50 alternating lunges
25 abmat sit-ups
500 meter row
50 push-ups
25 pull-ups
250 meter row
50 mountain climbers
25 double unders
Beginners can adjust the rep scheme 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:
For time:
800 meter row
30 modified lunges
15 anchored or assisted sit-ups
400 meter row
30 wall push-ups
15 ring rows
200 meter row
30 mountain climbers
15 single unders or 30 imaginary jump rope
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:
1000 meter row
50 alternating lunges
25 abmat sit-ups
500 meter row
50 kneeling push-ups
25 jumping pull-ups
250 meter row
50 mountain climbers
15 double unders or 50 single unders
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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