For today’s WOD (“Workout Of the Day”), we will perform 50/40 calories (50 calories for men, 40 calories for women) on the air bike, then 20 pull-ups, then 40/30 calories on the air bike, then 15 pull-ups, then 30/20 calories on the air bike, then 10 more pull-ups for time. This is a tough one, so modify appropriately. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
50/40 calorie air bike
20 pull-ups
40/30 calorie air bike
15 pull-ups
30/20 calorie air bike
10 pull-ups
Beginners can modify the rep scheme and substitute ring rows for pull-ups. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
40/30 calorie air bike
15 ring rows
30/20 calorie air bike
10 ring rows
20/10 calorie air bike
5 ring rows
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:
For time:
45/35 calorie air bike
12 pull-ups or 20 jumping pull-ups
35/25 calorie air bike
8 pull-ups or 15 jumping pull-ups
25/15 calorie air bike
4 pull-ups or 10 jumping pull-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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