I don’t put running in workouts very often here at Community Fitness Club, because not everyone has a good place to do it. However, I couldn’t resist programming a nice run for today, since I’m at the beach. If running isn’t for you, please do jumping jacks instead. Along with running, today’s WOD has inchworm push-ups, squat jumps, and burpees. I hope you enjoy it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
20 inchworm push-ups
Run 1 mile or 500 jumping jacks
20 squat jumps
Run 1 mile or 500 jumping jacks
20 burpees
Beginners can shorten the distances and the number of repetitions. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
10 inchworms
400 meter run or 100 jumping jacks
10 squat jumps
400 meter run or 100 jumping jacks
10 step-back, no push-up burpees
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:
For time:
20 inchworm to kneeling push-ups
Run 1/2 mile or 250 jumping jacks
20 squat jumps
Run 1/2 mile or 250 jumping jacks
20 step-back burpees
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:
Comments