We will kick off the week with a WOD containing four basic bodyweight exercises. In today’s workout, you will complete eight rounds of 4 pull-ups, 8 push-ups, 12 sit-ups, and 16 air squats. Though these exercises are basic and well known, this workout might still sound overwhelming. Don’t worry! We’ll talk about how to scale today’s workout for various fitness levels later in this post.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
8 rounds for time:
4 pull-ups
8 push-ups
12 abmat sit-ups
16 air squats
A beginner can scale both the movements and the rep scheme in today’s WOD. Ring rows can be substituted for pull-ups, wall push-ups for regular push-ups, and assisted or anchored sit-ups for regular sit-ups. Instead of performing regular air squats, a beginner can perform squats to a target like a plyo box or sit-to-stands instead. A beginner’s version of today’s WOD might look like this:
Scaled 1:
8 rounds for time:
3 ring rows
6 wall push-ups
9 assisted or anchored sit-ups
12 air squats to plyo box or sit-to-stands
Intermediate athletes can substitute jumping or banded pull-ups for regular pull-ups and kneeling or box push-ups for regular push-ups. Scale the movements so that they are appropriate for you today. Another version of today’s WOD might look like this:
Scaled 2:
8 rounds for time:
4 jumping pull-ups
8 kneeling push-ups
12 abmat sit-ups
16 air squats
Your score is the total amount of time it takes you to complete today’s workout.
Not sure what some of the movements are? Click on the following links for more information:
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