Dumbbells made yet another appearance in this week’s workout. While its a straightforward WOD, it can be a challenge to scale (or superscale, as my case was) in a way that was both effective and safe. For our purposes, “effective” means that the scaled option still honors the spirit of the original version and gives you one hell of a workout. “Safe” means that you can complete it without running the risk of injuring yourself due to pushing too far, too soon.

The tips below will help you make the most of 17.2, regardless of where you are on your fitness journey.

Tips for Scaling 17.2:

  1. Be aware of your center
    Weighted lunges (rather, any lunges) are difficult for people who have previous injuries or range of motion limitations. Your center of gravity can shift around, causing you to lose stability. Depending on your fitness level, you can try stationary lunges in order to reduce imbalance. For me, modifying meant doing weighted squats all the way down till my bum touched a workout bench. I was able to maintain my balance and not overly tax my previous injuries. But believe me, I still felt it.
  2. Get horizontal
    Hanging knee raises are a wonderful modification until one can transition to toes-to-bar. If you can’t properly support your body weight while hanging off the bar, you don’t have to miss out on the ab-strengthening benefits of the knee raises. Lay down on the ground and reach up behind you to hold on to something sturdy (a pole of the workout rig or someone’s legs will do). Go knees to chest (or even straighten your legs for an extra challenge). Whatever you do, make sure your core is active so you don’t compromise your back.
  3. Assisted pull ups are your friend
    I can’t wait until I get my first unsupported pull-up! Until then, the assisted pull-up machine is my friend. I make it extra challenging by reducing the amount of weight on it each time, so that I have to pull more. And, bonus, this machine is helping me get over my fear of the pull-up bars being so high!

Workout 17.2:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Women use 20-lb. dumbbells