Thank goodness it’s Friday, Community Fitness Club! Let’s end the week with a (hopefully) fun workout! Every 3 minutes of today’s WOD, we will perform 8 light deadlifts, 6 hang power cleans, and then we will air bike for maximum calories until the 3 minutes are up. We will repeat this same sequence for 6 rounds until the 18 minutes are up.
To time today’s workout using the SmartWOD timer app:
(1) Press “EMOM”.
(2) Select “Every 3 for 18”.
(3) Press "START TIMER".
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Every 3 minutes for 18 minutes:
8 deadlifts (125lb, 85lb)
6 hang power cleans (125lb, 85lb)
Then air bike for max calories
Beginners can perform dumbbell deadlifts and dumbbell hang power cleans instead of their barbell counterparts. A beginner’s version of today’s workout could look like this:
Scaled 1:
Every 3 minutes for 18 minutes:
8 dumbbell deadlifts (12lb, 8lb)
6 dumbbell hang power cleans (12lb, 8lb)
Then air bike for max calories
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:
Every 3 minutes for 18 minutes:
8 deadlifts (75lb, 55lb)
6 hang power cleans (75lb, 55lb)
Then air bike for max calories
Your score is the total number of air bike calories you accumulate during the 18 minute workout. If you would 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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