WOD @ allandnieva.me

“If you don’t know what you are doing wrong, you can never know what you are doing right.” – Chen Xinhua

Last week was the first week I mixed my body weight WODs with my weighted workouts.  Right away, I found that in order to do both, I had to bump up the intensity of my body weight workouts, and lower the poundage of the weights I was moving during my weighted workouts.  I’m still trying to fill that balance, so the WOD today goes along with my goals.

Here we go!

WOD 6-11-14

Warm up

  • 3-5 minutes of double unders or basic jumprope. No jump rope? Just jump like you do. The actions will get you warmed up just the same.

Main set

  • 10 pushups
  • 10 burpees
  • 10 mountain climbers
  • 10 jumping lunges
  • 10 box jumps
  • 10 pull-ups
  • 10 hanging leg raises

Push through 4 sets and you’re done!

Remember to cool down by stretching, and hydrate before getting in a good recovery meal!

If you’re benefiting from my WODs, show your love and ‘like’ the post!  :D  See you on Friday!

  1. JohnSnow says:

    I love the quotes you put next to your posts. This one is very wise. Why are you doing ten reps of each exercise? Is it for you personally, or does it have another reason?

    • allandnieva says:

      Thank you! I always like sharing quotes that help motivate me…

      For this particular WOD I list 10 reps out of simplicity. All these WODs are scalable, meaning they can be tailored to your particular fitness level. 10 is the easiest number to remember with such a varying number of exercises. I usually start with that number of reps on the first set to ease into the workout. In actuality, I ended up doing 14 reps per exercise after the first set. I felt I was pushing hard but wasn’t reaching the level of exhaustion I wanted.

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