Our last workout of the week contains only two movements, but they will both get your heart pounding in no time: wall balls and the air bike. Can’t do the experienced version of the workout? That’s okay! Just do a scaled version instead. You’ll still get in a great workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
40 wall balls (20lb, 14lb)
30/24 calories on the air bike
30 wall balls
20/16 calories on the air bike
20 wall balls
10/8 calories on the air bike
10 wall balls
Beginners can scale the rep scheme of today’s workout to make it more doable. Dumbbell thrusters, air squats, or sit-to-stands can also be substituted for the wall balls if needed. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
20 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
21/15 calories on the air bike
15 wall balls, dumbbell thrusters, air squats, or sit-to-stands
14/10 calories on the air bike
10 wall balls, dumbbell thrusters, air squats, or sit-to-stands
7/5 calories on the air bike
5 wall balls, dumbbell thrusters, air squats, or sit-to-stands
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:
40 wall balls (14lb, 10lb)
24/18 calories on the air bike
30 wall balls
16/12 calories on the air bike
20 wall balls
8/6 calories on the air bike
10 walls balls
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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