TGIF, Community Fitness Club! We will end the week with four rounds of 20/15 calories on the air bike, 15 power cleans, and 10 handstand push-ups. Feel free to modify the rep scheme and movements as needed, especially the handstand push-ups. You’ll still get in a good workout. Let’s finish the week strong!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
20/15 calorie air bike
15 power cleans (95lb, 65lb)
10 handstand push-ups
Beginners can scale the rep scheme and movements as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
4 rounds for time:
15/10 calorie air bike
10 dumbbell power cleans or dumbbell hang power cleans (8lb, 5lb)
10 dumbbell push presses (8lb, 5lb)
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:
4 rounds for time:
20/15 calorie air bike
15 power cleans (65lb, 45lb)
10 box handstand push-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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