For today’s WOD (“Workout Of the Day”), we will perform a descending ladder of pull-ups and burpees, from ten repetitions down to one repetition. This means that you will perform 10 pull-ups and 10 burpees, then 9 pull-ups and 9 burpees, then 8 pull-ups and 8 burpees, and so on until you finish by completing the last round of 1 pull-up and 1 burpee. This WOD will be quick but challenging. The first few rounds will be difficult, but remember, it gets easier every round!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
10-9-8-7-6-5-4-3-2-1:
Pull-ups
Burpees
Beginners can modify the rep scheme and scale the movements. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
8-7-6-5-4-3-2-1:
Ring rows
Elevated, no push-up burpees
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:
For time:
10-9-8-7-6-5-4-3-2-1:
Jumping pull-ups or banded pull-ups
Step-back burpees
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 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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