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.

Published by Shen-Li

SHEN-LI LEE is the author of “Brainchild: Secrets to Unlocking Your Child’s Potential”. She is also the founder of Figur8.net (a website on parenting, education, child development) and RightBrainChild.com (a website on Right Brain Education, cognitive development, and maximising potentials). In her spare time, she blogs on Forty, Fit & Fed, and Back to Basics.

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