We will begin the week with a descending ladder of air biking for calories, squat jumps, and wall walks. The air bike and the squat jumps will both pump up your heart rate, while the wall walks require a high degree of coordination, so don’t try to sprint through today’s workout. Instead go at a moderate pace that keeps your heart rate controlled and your progress steady. If today’s WOD feels like too much for you, feel free to shorten it. Some workout is better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
40 calorie air bike
40 squat jumps
4 wall walks
30 calorie air bike
30 squat jumps
3 wall walks
20 calorie air bike
20 squat jumps
2 wall walks
10 calorie air bike
10 squat jumps
1 wall walk
Today’s workout can be shortened by adjusting the rep scheme as needed. The squat jumps and wall walks can also be modified. If you can’t perform a full squat jump, consider performing a half squat followed by a small hop instead. If hopping isn’t your thing, you can also substitute air squats or sit-to-stands. Inchworms can be done instead of the wall walks. Pick the scaling option that works for you today! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
30 calorie air bike
30 half squat jumps, air squats, or sit-to-stands
6 inchworms
20 calorie air bike
20 half squat jumps, air squats, or sit-to-stands
4 inchworms
10 calorie air bike
10 half squat jumps, air squats, or sit-to-stands
2 inchworms
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:
30 calorie air bike
30 squat jumps
4 partial wall walks or 8 inchworm push-ups
25 calorie air bike
25 squat jumps
3 partial wall walks or 6 inchworm push-ups
20 calorie air bike
20 squat jumps
2 partial wall walks or 4 inchworm push-ups
10 calorie air bike
10 squat jumps
1 partial wall walk or 2 inchworm 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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