“Beginner” WOD – 6-5-08

Today's Beginner WOD will be as follows:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

• Goblet Squats @ 1/3 your bodyweight
  
• Burpees
  
• Pull-ups (or Jumping Pull-ups or Body Rows, etc.)
  
• Sit-ups (Full range of motion. No crunches.)

"Beginner" WOD - Um... that looks hard.

After I made this up, it looked more to me like a Big Dawgs workout than a beginner workout, but you know what.... so be it.

FOR COMPLETION

• 100 Jump Rope Singles
• 25 ball slams @ 20lb
• 10 Burpees
• 100 Jump Rope Singles
• 25 DB thrusters @ 1/4 BW (1/8 per DB)
• 10 Burpees
• 100 Jump Rope Singles
• 25 Overhead Squats (unladen or with lightish bar)
• 10 Burpees

Keep time, but shoot for completion and form, not high intensity. Post times and loads to comments.

“Noodle Arms” Beginner’s Remix

3 Rounds for time of:

• 75 Jump Rope Singles or Run 400m (.25mi)
• 5 push-ups
• 10 jumping pull-ups
• 5 push-ups
• 15 squats
• 5 push-ups
• 15 sit-ups
• 5 push-ups

Push-ups from the knees are permitted. Crunches are not.

RESULTS

Erin - 11:48 (jump rope.)

“Beginner” workout…

Rough one. J

21-15-9 rep rounds for time of

• Thrusters @ ¼ bodyweight
  
• Sit-ups (full ROM.)
  
• Burpees
  
• High-box Step-ups (alternate legs.)

Beginner WOD - "Barbie"

Scaled back "Barbara"

Five rounds, each for time of:

• 10 Jumping Pull-ups
• 15 Push-ups
• 20 Sit-ups
• 25 Squats
  

Time each round separately.
Rest precisely four minutes between each round.
Post time for each of five rounds to comments.

“Beginner” workout – YAY BURPEES!

Since everyone LOVVVVES burpees so much, I went ahead and peppered this workout with them. It's only 5 at a time, though, so it shouldn't be TOO bad. Here it is:

For Time

• 5 Burpees
  
• 10 Dumbbell Swings @ ¼ bodyweight.
  
• 5 Burpees
  
• 20 Jumping Pull-ups
  
• 5 Burpees
  
• 30 Air squats
  
• 5 Burpees
  
• 20 sit-ups (NOT CRUNCHES)
  
• 5 Burpees
  
• 10 Dumbbell Swings @ ¼ bodyweight.
  
• 5 Burpees
  

Beginner WOD – 3-18

Sorry for the lack of Beginner WOD posts. I've been under the weather. I'll try not to let it lapse again. So, here we go:

THREE ROUNDS FOR TIME

• 40 Jump-rope singles
  
• 20 jumping pull-ups
  
• 10 Dumbbell front squats @ ¼ bodyweight (1/8 per DB)
  
• 5 Renegade Man Makers @ ¼ bodyweight (1/8 per DB)
  

Beginner Workout - Tuesday

This one looks like fun.

• Run or jog ½ mile or 5 minutes jump-rope singles
  
• 10 Turkish get-ups (5 each arm.)
  
• 20 push-ups
  
• 40 Air squats
  
• 20 push-ups
  
• 10 Turkish get-ups (5 each arm.)
  
• Run or jog ½ mile or 5 minutes jump-rope singles
  

• Pick a medium weight dumbbell or other easily held object for the Turkish Get-ups (TGU.) I suggest keeping your eye on the weight overhead at all times. This makes keeping it locked out and in position easier.
  
• If regular push-ups are too difficult, scale them as in the video. If they're too easy, place your feet on a raised surface and do inclined push-ups, or use rings if you have them.
  
• Focus on control and keeping the back from rounding on the squats. Depth and speed should be a goal, but not at the cost of form. Let's keep those vertebrae in good condition. :-p
  

Please post results, weights, and any mods/scales to comments. Have fun!

Beginner’s workout - Monday

This is the first in a series of beginner workouts I'll be posting to see if anyone's interested. If interest is sufficient, I'll be moving this to a separate blog, or setting up an independent website and moving everything over to it. Please post results to comments if you do the workouts.

As many rounds as possible (AMRAP) in 20 minutes of

• 5 Medicine Ball Cleans
  
• 10 Burpees
  
• 15 sit-ups
  
• 20 jumping pull-ups
  

Post results and weight of medicine ball used to comments.