As we countdown to the New Year and the end of the Last 3 Months Challenge, it seems only appropriate that today's workout involves time. The uniquely challenging format combines elements of cardio, barbells, bodyweight movements, and time for accountability.
If it looks intimidating at first glance, don't sweat it. It is totally scalable if you play around with your weights and substitute the suggestion modifications for certain movements. Full workout notes are found below!
1:30 Row @ 50%
10 Empty Bar Push Press
10 Empty Bar Hang Snatches
3 Inch Worms
1:30 Row @ 75%
10 Light Deadlifts
10 Good Mornings
Modification for Hang Snatches = Kettlebell Swings
0:20 each position
0:30 Dragon Lunge, right
0:30 Dragon Lunge, left
10 Pass Overs
0:20 PVC Tricep Stretch, right
0:20 PVC Tricep Stretch, left
50 Deadlift @ 105#/145# (gals/guys)
->5 Kettlebell Swings (@ 35#) every 0:30 seconds
100 Double Unders // Modification = 300 Single Unders ("Doubles")
-> 5 PoR Push Ups every 0:30
50 Hang Snatches @ 55#/95#
-> 5 PoR Push Ups every 0:30 seconds
50 Push Press @ 55#/95#
-> 5 Kettlebell Swings every 0:30 seconds
Total Time: ________
What is wod?
WOD stands for Workout of the Day
Every workout on this site is designed to give you the tools and knowledge of a personal trainer to be successful in a gym at no cost. Walk in confident, leave feeling accomplished!