Your heart rate will stay high throughout this workout as each movement is followed by a set of ten burpees. Modify, modify, modify! There are a lot of movements in today’s WOD, so there are many opportunities to personalize the workout to your personal fitness level. You know your body best! Pick the scaling options and weights that are right for you!
The numbers in parentheses beside the movements are the suggested weights and box heights to use. The measurements for males are listed first, and the measurements for females are listed second. Use a weight and height that is right for you.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50 double unders
10 burpees
40 American KB swings (53lb, 35lb)
10 burpees
30 box jumps (24in, 20in)
10 burpees
20 goblet squats (53lb, 35lb)
10 burpees
10 sit-ups
10 burpees
As I already said, there are many ways to scale today’s workout. Check out the links at the bottom of the post for more information on scaling options. Here is one possible version of today's WOD:
Scaled 1:
For time:
50 hops over a PVC pipe or crack
5 elevated, jumping, no push-up burpees
40 Russian KB swings (20lb, 15lb)
5 elevated, jumping, no push-up burpees
30 jumps onto 45lb plate
5 elevated, jumping, no push-up burpees
20 goblet squats (20lb, 15lb) or air squats
5 elevated, jumping, no push-up burpees
10 anchored sit-ups
5 elevated, jumping, no push-up burpees
And here is another version. Mix and match to find what is right for you!
Scaled 2:
For time:
100 single unders
10 step-back burpees
40 American KB swings (35lb, 22lb)
10 step-back burpees
30 box jumps to comfortable height
10 step-back burpees
20 goblet squats (35lb, 22lb)
10 step-back burpees
10 straight leg sit-ups
10 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:
I did the scaled 1 with 50 single unders, used a 10 pound kettle bell and did box jumps on the low box, did the goblet squats with an 8 pound weight. My time was 10:23!