WODRx - Constantly Varied Functional Fitness
A. 3 Sets; For Time; At Sustained Effort; 27:00 Minute Time Cap
30/24 Calories Airbike
30 Toes to Bar
30 American KB Swing
Recommended Scaling Options:
Airbike;
RX: Sustained Effort - 30/24 Calories/2:00-3:00 Minutes
Toes to Bar;
Scaled: V-Up or 20 Reps
American KB Swing;
RX: Heavy Effort - 53/35 lb
Scaled: Heavy Effort - 35/26 lb or 20 Reps
B. For Time; At Sustained Effort; 21:00 Minute Time Cap
45m Dual DB Walking Lunge (60 Total Steps)
15 Single Arm DB Push Press/Side
250/200m Row
30m Dual DB Walking Lunge (40 Total Steps)
10 Single Arm DB Push Press/Side
250/200m Row
15m Dual DB Walking Lunge (20 Total Steps)
5 Single Arm DB Push Press/Side
250/200m Row
Recommended Scaling Options:
Dual DB Walking Lunge;
RX: Light Effort - 50/30 lb per Hand
Scaled: Light Effort - 35/20 lb per Hand
Alternative Movement Option: Dual DB Reverse Lunge
Single Arm DB Push Press;
RX: Heavy Effort - 50/30 lb
RX+: Heavy Effort - 70/50 lb
Alternative Movement Option: Handstand Push Up
Download the WODRx 3 Workout Sample PDF for free or check out the full program here!