I don’t put running in workouts very often 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 row instead. Along with running, today’s WOD has push-ups, sit-ups, and air squats. I hope you enjoy it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
10 push-ups
20 sit-ups
30 air squats
Run or row 800 meters
10 push-ups
20 sit-ups
30 air squats
Run or row 800 meters
10 push-ups
20 sit-ups
30 air squats
Run or row 800 meters
10 push-ups
20 sit-ups
30 air squats
Beginners can shorten the distances, reduce the number of repetitions, and modify the movements. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
5 wall push-ups
10 anchored or assisted sit-ups
15 air squats or sit-to-stands
Run or row 400 meters
5 wall push-ups
10 anchored or assisted sit-ups
15 air squats or sit-to-stands
Run or row 400 meters
5 wall push-ups
10 anchored or assisted sit-ups
15 air squats or sit-to-stands
Run or row 400 meters
5 wall push-ups
10 anchored or assisted sit-ups
15 air squats or sit-to-stands
Perhaps something between the experienced 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:
10 kneeling or box push-ups
20 sit-ups
30 air squats
Run or row 600 meters
10 kneeling or box push-ups
20 sit-ups
30 air squats
Run or row 600 meters
10 kneeling or box push-ups
20 sit-ups
30 air squats
Run or row 600 meters
10 kneeling or box push-ups
20 sit-ups
30 air squats
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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