For today’s WOD, we will be doing four rounds of 20 lunges, 20 sit-ups, and 20 push-ups. Please concentrate on your form while performing the lunges. The front knee should never push past the ankle. Your front leg should form a right angle every time.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
20 alternating lunges
20 sit-ups
20 push-ups
A beginner can reduce the number of rounds and modify the movements to complete this WOD. The lunges can be modified by taking smaller steps, not lowering your knee all the way to the ground, or using something for balance. Assisted sit-ups can be substituted for regular sit-ups, and wall push-ups can be substituted for regular push-ups. Check out the links at the bottom of this page for more information on how to modify. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
20 modified alternating lunges
20 assisted sit-ups
20 wall push-ups
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:
4 rounds for time:
20 alternating lunges
20 sit-ups
20 kneeling push-ups
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 have 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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