A couple weeks ago I posted about my five goals to achieve by September. And one of them has already been achieved – along with a new goal I didn’t even know I was aiming for: my first prescribed workout. A prescribed workout (or RX) means that you complete the workout using the maximum set weights, reps, and rounds with full range of motion. I generally scale a workout in some way or another – using bands for pull-ups, modifying push-ups on my knees, using much lower weights. But last week I took a look at the whiteboard and realized that I could technically complete this one without scaling a thing:
3 Rounds for Max Reps:
1 min. Rower (Calories)
1 min. Wall Balls (14 lb)
1 min. Sit Up and Press (20 lb)
Normally, I would use an 8 lb wall ball and 15 lb weight for these exercises, especially when going for max reps. But 14 lb wall balls was goal of mine anyway, so I figured I could give it a shot, and if my score wasn’t as high that was OK.
But I did it and my score was actually pretty respectable – 116. And I could have the bragging rights of doing my first RX!
This in no way means that RX will become the status quo for me. Two days later we did a workout where I had to scale to the lowest level on the whiteboard – like I could really bench press more than 50% of my body weight?
So that’s one goal achieved (14 lb wall ball) plus a bonus goal of RX!
The remaining goals are:
1) Consecutive double unders (can just about get one and then maybe go back into singles)
2) Move up to a 20 inch box for jumps (tried one today and it was scary)
3) Improve banded pull-ups by at least two levels (current 5 rep max is Red/Purple – for an explanation see here)
4) Move up to A-frame push ups as scaling for handstand push ups