Today’s WOD (workout of the day) consists of an ascending then descending ladder of burpees and leg raises. The workout starts out easy, builds in difficulty, then becomes easier again. Try to pace yourself for the first half, then push yourself harder in the second half as the number of reps begins decreasing again.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
1-2-3-4-5-6-7-8-9-10 then 10-9-8-7-6-5-4-3-2-1:
Burpees
Leg raises
*Rx+: If you’re really feeling strong and ambitious today, do a tuck jump after each burpee, rather than just the normal small hop.
Burpees are a great exercise, because they work every part of the body. However, if you are doing this workout at home and don’t have access to the same burpee modifications that you have at the gym, then this workout could be too much. Please feel free to shorten the rep scheme and do no push-up, step-back burpees or replace the burpees with mountain climbers. If you do choose to do mountain climbers, please count each set of moving the left and right leg as one repetition.
Scaled 1:
For time:
1-2-3-4-5-6-7-8 then 8-7-6-5-4-3-2-1:
Mountain climbers
Leg raises
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:
1-2-3-4-5-6-7-8-9 then 9-8-7-6-5-4-3-2-1:
Step-back burpees
Leg raises
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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