In today’s workout, we will rotate between rowing, double unders, and wall walks. We will row 500 meters, perform 50 double unders, and complete 5 wall walks; then we will row 400 meters, perform 40 double unders, and complete 4 wall walks; then a 300 meter row, 30 double unders, and 3 wall walks; a 200 meter row, 20 double unders, and 2 wall walks; and finally we will finish with a 100 meter row, 10 double unders, and 1 wall walk. Don’t worry if you can’t do wall walks or double unders 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:
For time:
500 meter row
50 double unders
5 wall walks
400 meter row
40 double unders
4 wall walks
300 meter row
30 double unders
3 wall walks
200 meter row
20 double unders
2 wall walks
100 meter row
10 double unders
1 wall walk
Beginners can substitute inchworms for the wall walks and single unders or imaginary jump rope for the double unders. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
500 meter row
50 single unders or 100 imaginary jump rope
10 inchworms
400 meter row
40 single unders or 80 imaginary jump rope
8 inchworms
300 meter row
30 single unders or 60 imaginary jump rope
6 inchworms
200 meter row
20 single unders or 40 imaginary jump rope
4 inchworms
100 meter row
10 single unders or 20 imaginary jump rope
2 inchworms
Today’s workout is a great time to practice 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:
For time:
500 meter row
25 double unders or 100 single unders
5 partial wall walks or box wall walks or 10 inchworm push-ups
400 meter row
20 double unders or 80 single unders
4 partial wall walks or box wall walks or 8 inchworm push-ups
300 meter row
15 double unders or 60 single unders
3 partial wall walks or box wall walks or 6 inchworm push-ups
200 meter row
10 double unders or 40 single unders
2 partial wall walks or box wall walks or 4 inchworm push-ups
100 meter row
5 double unders or 20 single unders
1 partial wall walk or box wall walk or 2 inchworm 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’ve picked are too easy or too difficult.
Your score is the total 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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