Today’s workout consists of double unders and empty barbell thrusters. In six two-minute intervals, you will perform 40 double unders followed by as many thrusters as possible. You will then have one and a half minutes to rest before beginning the next round. Try to pace yourself during the early rounds. You don’t want to go so hard on the first round that you burn yourself out for the rest of the workout.
To time today’s workout using the SmartWOD app, use the following steps:
Press “TABATA”.
Choose 6 rounds of 2:00 work and 1:30 rest.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Six 2-minute rounds for max thrusters:
40 double unders
Max effort thrusters (45lb, 35lb)
*Rest 1:30 minutes between rounds
A beginner can scale today’s WOD by performing single unders or imaginary jump rope rather than double unders and by substituting dumbbell thrusters for the barbell thrusters. A beginner’s version of today’s workout could look like this:
Scaled 1:
Six 2-minute rounds for max thrusters:
40 imaginary jump rope or 20 single unders
Max effort dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
*Rest 1:30 minutes between rounds
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:
Six 2-minute rounds for max thrusters:
60 single unders or 20 double unders
Max effort thrusters (45lb, 35lb)
*Rest 1:30 minutes between rounds
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 number of thrusters you complete during 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 on each of the exercises and how they can be modified:
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