Today’s WOD (workout of the day) is a 12 minute AMRAP (As Many Reps As Possible) containing handstand push-ups, the air bike, and lunges. You will perform 5 handstand push-ups, 10/8 calories on the air bike, and 20 lunges each round, trying to complete as many rounds and reps as possible in the 12 minutes. Work hard! You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
5 handstand push-ups
10/8 calorie air bike
20 alternating lunges
If you can’t do handstand push-ups, that is perfectly okay! Try performing seated dumbbell presses instead today. If lunges are difficult, please modify them as needed. Hold onto something for balance, take smaller steps, and don’t lower your back knee as close to the ground. It’s okay if you can’t perform a movement perfectly! Just do your best, and that’s good enough. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
5 seated dumbbell presses (8lb, 3lb)
8/6 calorie air bike
10 modified lunges
If you aren’t ready for full handstand push-ups, today would be a good day to practice kicking up into a handstand. You can also practice lowering your head down to a mat then bringing your feet down. These are important steps to being able to do handstand push-ups. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
5 handstand kick-ups (with descent if desired)
10/8 calorie air bike
20 alternating lunges
Your score is the total number or rounds and repetitions you complete during today’s twelve minute 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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