In today’s workout, you will alternate between rowing and wall walks. In the first round of the WOD, you will row 100 meters and then do 1 wall walk. In the second round, you will row 200 meters and then do 2 wall walks. In the third round, you will row 300 meters and then do 3 wall walks. You will continue in this fashion for 20 minutes, increasing by 100 meters and 1 wall walk per round until the time is up. Can’t do wall walks yet? That’s okay! Just do one of the many scaled options instead. You’ll still get in a great workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute AMRAP:
100 meter row
1 wall walk
200 meter row
2 wall walks
300 meter row
3 wall walks
400 meter row
4 wall walks
*Continue alternating between rowing and wall walks until the 20 minutes are up. Increase by 100 meters of rowing and 1 wall walk each round.*
Beginners can substitute inchworms for the more advanced wall walks. A beginner’s version of today’s WOD could look like this:
Scaled 1:
20 minute AMRAP:
100 meter row
1 inchworm
200 meter row
2 inchworms
300 meter row
3 inchworms
400 meter row
4 inchworms
*Continue alternating between rowing and inchworms until the 20 minutes are up. Increase by 100 meters of rowing and 1 inchworm each round.*
Today’s workout is a great time to work on your wall walks. Scaling methods for the wall walk are discussed in the link below. Do what’s right for you today! Another variation of today’s WOD might look like this:
Scaled 2:
20 minute AMRAP:
100 meter row
1 partial wall walk, box wall walk, or inchworm push-up
200 meter row
2 partial wall walks, box wall walks, or inchworm push-ups
300 meter row
3 partial wall walks, box wall walks, or inchworm push-ups
400 meter row
4 partial wall walks, box wall walks, or inchworm push-ups
*Continue alternating between rowing and wall walk modifications until the 20 minutes are up. Increase by 100 meters of rowing and 1 wall walk modification each round.*
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 total number of rounds and repetitions you complete during 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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