In today’s workout you will complete 5 rounds of 10 toes-to-bar, 16 dumbbell overhead walking lunges, and 10 burpees, with a 90-second rest between each round. The working portions of today’s WOD are meant to be somewhat fast-paced, so consider doing a test round of each movement during your warm-up. If it takes you more than 45 seconds to complete any set, modify either the movement or the number of repetitions performed. You’ll only get slower as the workout progresses, so pick a scaling option that you can maintain throughout the whole WOD!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
10 toes-to-bar
16 dumbbell overhead walking lunges (35lb, 25lb)
10 burpees
Rest 90 seconds
Beginners can make several modifications to today’s workout to make it more doable. Toes-to-rig can be substituted for toes-to-bar; modified lunges can be substituted for dumbbell walking lunges; and the burpees can be modified. The number of repetitions performed each round can also be scaled. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
8 toes-to-rig
12 modified lunges
8 elevated no push-up burpees
Rest 90 seconds
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:
5 rounds for time:
10 hanging knee raises
14 dumbbell overhead walking lunges (25lb, 15lb) or dumbbell walking lunges (35lb, 25lb)
8 step-back burpees
Rest 90 seconds
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.
Not sure what some of the movements are? Click on the following links for more information: