Like all the workouts we’ve been doing recently, today’s WOD requires no equipment and can be done at home. Don’t underestimate it, though! It will get quite challenging by the end.
Today you will complete six rounds of 10 burpees, 15 leg raises and 20 lunges. Keep a steady pace, and try to work through as much of the workout as possible unbroken. Concentrate on keeping good form, though! The front knee should form a right angle on the lunges, and the legs should be kept as straight as possible on the leg raises.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
6 rounds for time:
10 burpees
15 leg raises
20 alternating lunges
Beginning athletes can modify the movements and the number of rounds. Pick a burpee and lunge modification that works for you, and bend the legs as much as you need to for the leg raises. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
10 elevated, no push-up burpees
15 leg raises
20 modified alternating lunges
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:
5 rounds for time:
10 step-back burpees
15 leg raises
20 alternating lunges
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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