Tuesday - 5/11/21
- Ellie
- May 7, 2021
- 2 min read
In today’s workout, you will alternate between performing wall walks and rowing. In the first round of the WOD, you will do one wall walk and then row 400 meters. In the second round, you will do two wall walks and then row 400 meters. In the third round, you will do three wall walks and then row 400 meters. You will continue in this fashion for 20 minutes, increasing one 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 as prescribed (Rx):
Rx:
20 minute AMRAP:
1 wall walk
400m row
2 wall walks
400m row
3 wall walks
400m row
*Continue alternating between rowing and wall walks until the 20 minutes are up. Increase one wall walk per round.*
Beginners can substitute inchworms for the more advanced wall walks. You can also reduce the rowing distance if that feels more doable for you today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
20 minute AMRAP:
1 inchworm
300m row
2 inchworms
300m row
3 inchworms
300m row
*Continue alternating between rowing and inchworms until the 20 minutes are up. Increase one inchworm per 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:
1 partial wall walk, box wall walk, or inchworm push-up
400m row
2 partial wall walks, box wall walks, or inchworm push-ups
400m row
3 partial wall walks, box wall walks, or inchworm push-ups
400m row
*Continue alternating between rowing and wall walk modifications until the 20 minutes are up. Increase one wall walk modification per 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 or wall walks, wall walk modifications, or inchworms 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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