Thank goodness it’s Friday, Community Fitness Club! Let’s end the week and kick off a new month with a simple WOD containing three familiar exercises: the air bike, push-ups, and sit-ups. For today’s workout, you will complete 5 rounds of a 10/12 calorie air bike, 20 push-ups, and 30 sit-ups. Push hard, get it done, and then go enjoy your weekend!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
10/12 calorie air bike
20 push-ups
30 abmat sit-ups
A beginner can modify the rep scheme and the movements to make today’s workout more doable. A beginner’s version of today’s WOD could look like this:
Scaled 1:
7 rounds for time:
5/7 calorie air bike
10 wall push-ups
15 anchored or assisted sit-ups
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
5 rounds for time:
8/10 calorie air bike
20 kneeling push-ups or box push-ups or 12 regular push-ups
25 abmat sit-ups
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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