WOD: Count Down

This workout is similar to the Annie workout where there is a rep countdown.

High

Complete the following exercises in counting down sets with these reps – 20-18-16-14-12-10-8-6-4-2

• Jumping Lunges
• Explosive Press-ups
• V-sit-ups
• Jumping Squats

Medium

16-14-12-10-8-6-4-2

• Jumping Lunges
• Press-ups
• Sit-ups
• Jumping Squats

Light

12-10-8-6-4-2

• Lunges
• Knees Press-ups
• Sit-ups
• Squats

Progress

7/4/20 – This is the first day that my left knee has ready to take on some squats and lunges so I decided to give this a go without modifications. I did make one modification – I did knee press-ups instead of explosive press-ups. Now that I’ve corrected my press-up form to engage my triceps rather than my shoulders, I find I’m not quite able to complete as many press-ups before crashing.

After the first round of 20 reps, I had to drop the lunges and revert to regular squats. There was no pain in the left knee but there was slight weakness and I didn’t want to chance it. Even in the video, my form is not great and it didn’t make sense to keep going. I converted the lunges to mountain climbers and jumping jacks.

My recorded time was 20:49 minutes, but it’s not a useful record since I had to change the moves around.

This is part of a series of WODs (workout of the day) that I have been receiving from a WhatsApp fitness group I joined to help me keep active during MCO. I’m keeping a record of the workouts here so I can keep a record of how I’m doing. You can find the rest of these WODs here.