Can you believe that Christmas is this Friday, Community Fitness Club? Let’s kick off Christmas week with a WOD I named “Candy in Your Stocking.” We’ve done several “girl” workouts in the past including “Jolly Jackie” last week. Today we’re going to get reacquainted with Candy who we first met last Christmas season. The full “Candy” benchmark workout is quite long: 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats, but 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 as prescribed (Rx):
“Candy” in Your Stocking
Rx:
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 to plyo box
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 pull-ups
20 kneeling 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 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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