Today, we will be performing a chipper style WOD containing jump rope, flutter kicks, lunges, push-ups, kettlebell swings, and inchworms. As always, please modify the movements and number of repetitions to your personal fitness level. You know your body best! Pick the scaling options that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
100 double unders
80 flutter kicks (each leg counts as one rep)
60 alternating lunges
40 push-ups
20 American kettlebell swings (53lb, 35lb)
10 inchworms
If you are new to this type of workout, you will probably want to scale both the movements and the number of reps. This is fine! It is also perfectly okay to take as many breaks as needed. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
60 single unders or lateral hops over a PVC pipe
50 flutter kicks (each leg counts as one rep)
40 modified lunges
30 wall push-ups
20 Russian KB swings (20lb, 15lb)
5 inchworms
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:
200 single unders or 50 double unders
80 flutter kicks (each leg counts as one rep)
60 alternating lunges
40 kneeling push-ups
20 American kettlebell swings (35lb, 22lb)
10 inchworms
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 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? Wondering about scaling options? Click on the following links for more information:
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