Workout of the Day: Rows, Pull-Ups & Box Jumps

I did this  WOD (workout of the day) last week (see photo). 3 Rounds for time.

I was sore in places I forgot I had and apparently based on how sore I was need to work on more.

I did this WOD at my gym where there is a pull up bar and a rowing machine. But it got me thinking...what if I wanted to try this out on a client at their house or if someone where to, by chance, actually read this blog and say "Wow that sounds like fun but I don't have the right equipment."

No rowing machine? No problem. You can run the 1000 meters. It translates to .62 miles.

Not sure what a box jump is? Basically you want to jump onto something. Stairs, and front porch landing, a curb all work. If all else fails, and you have none of those things, pushing off with both feet jump as high in the air as you can go and land as softly as possible in a squat when you come back down. Trust me you will still get a good work out doing that.

No pull up bar? Um...yeah....drawing a blank on how to modify this one. Google to the rescue!

I found this great article by Evilcyber: "How to Do a Pull Up without a Pull Up Bar". Besides being humorous he had some great suggestions about looking at the world from a different angle to find that there are pull up bars all around us. We just need to be creative. No trouble now finding pull up bars!

My time: 25:59:7 minutes.

Give it a try and let me know how you do. If you want to try it but need some modifications leave me a message and I can give you some options. And remember don't let lack of "equipment" stop you from trying some of these WOD's. They are an amazing way to mix up your fitness routine.