Christmas is almost here, Community Fitness Club! This week will feature some fun Christmas-themed workouts that you might remember from years past. I hope they will help you get into the spirit of the season!
Let’s kick off the week with a WOD I’ve named “Candy in Your Stocking.” The full “Candy” benchmark workout is quite long: 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats. However, we’re going to miniaturize her a bit today, so she’ll fit in our Christmas stockings. I hope you enjoy your Christmas “Candy”!
If you are an experienced athlete and feel capable, please perform the following WOD:
“Candy”in Your Stocking
Experienced:
5 rounds for time:
10 pull-ups
20 push-ups
30 air squats
Beginners can modify both the movements and the rep scheme in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 rounds for time:
5 ring rows
10 wall push-ups
15 air squats or sit-to-stands
Intermediate athletes can choose other modifications for the movements. Another variation of today’s WOD might look like this:
Scaled 2:
5 rounds for time:
10 jumping or banded pull-ups
20 kneeling push-ups or box push-ups
30 air squats
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
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 or want more information on how to scale? Click on the following links for more information:
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