We will begin the week with a workout containing the air bike and wall balls. Both of these movements are excellent full body exercises that will keep your heart rate high. Don’t worry about sprinting 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 wall balls (20lb, 14lb)
30 calorie air bike
30 wall balls
20 calorie air bike
20 wall balls
10 calorie air bike
10 wall balls
Today’s workout can be shortened by adjusting the rep scheme as needed. The wall balls can also be modified. 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 wall balls (light), wall ball goblet squats, or sit-to-stands
20 calorie air bike
20 wall balls, wall ball goblet squats, or sit-to-stands
10 calorie air bike
10 wall balls, wall ball goblet squats, or sit-to-stands
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 wall balls (14lb, 10lb)
20 calorie air bike
20 wall balls
20 calorie air bike
20 wall balls
10 calorie air bike
10 wall balls
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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