Happy April Fools Day, Community Fitness Club! We will end the week with a workout called “Joker”. In today’s WOD, you will complete 1 toes-to-bar and 10 deadlifts, then 2 toes-to-bar and 9 deadlifts, then 3 toes-to-bar, and 8 deadlifts, and so on until you end with 10 toes-to-bar and 1 deadlift. Be sure to pick an appropriate weight for your deadlifts today. Despite the name, today’s WOD is no joke! You will complete 55 total deadlifts in today’s workout, so be careful of your form throughout. Keep your back straight and your core engaged. If something doesn’t feel right, don’t be a fool: change to a lighter weight!
If you are an experienced athlete and feel capable, please perform the following WOD:
Joker
Experienced:
For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-bar
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225lb, 155lb)
Beginners can scale and modify the movements in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-wall or toes-to-rig
10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell deadlifts (35lb, 22lb)
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:
For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Hanging leg raises
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (135lb, 95lb)
The last S in SLIPS stands for stretching. Make sure you do your favorite stretches to cool down after today’s WOD. I especially recommend the six basic stretches covered here.
Not sure what some of the movements are? Click on the following links for more information:
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