It’s hump day, Community Fitness Club! Let’s mark it with a WOD (workout of the day) consisting of four rounds of 15 bar facing burpees, 10 deadlifts, and 5 wall walks. No part of today’s workout is easy. The burpees are hard on your cardio; the deadlifts will challenge your strength; and the wall walks need a lot of coordination. Concentrate on each movement as you are doing it. If something doesn’t feel right, please scale to a more appropriate option. I promise, you’ll still get in a good workout!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
15 bar facing burpees
10 deadlifts (225lb, 155lb)
5 wall walks
Beginning athletes can modify both the movements and the rep scheme in today’s workout. Kettlebell deadlifts can be substituted for deadlifts with a barbell, and inchworms can be done instead of wall walks. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
12 elevated, no push-up burpees
8 kettlebell deadlifts (22lb, 15lb)
4 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:
4 rounds for time:
12 bar facing burpees
8 deadlifts (145lb, 105lb)
4 partial wall walks
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? Click on the following links for more information:
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