Today we will begin by doing a tabata of handstand variations and then continue on to a chipper style workout consisting of power cleans, lunges, box jumps, handstand push-ups, and burpees.
All athletes will begin by practicing their inversions using a tabata format. You can perform freestanding handstands, handstands against the wall, pike push-up holds, or whatever handstand variation is right for you today. For more information on handstand progressions, check out the inversions link below.
To time the tabata using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest. You can also use “tabata songs” on YouTube to time your workout.
Everyone perform:
Tabata - handstand variations
Rest 2 minutes before continuing on the the main WOD.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50 power cleans (95lb, 65lb)
40 alternating lunges
30 box jumps (24in. 20in.)
20 handstand push-ups
10 burpees
A beginner’s version of today’s workout could look like this:
Scaled 1:
2 rounds for time:
25 dumbbell power cleans or hang power cleans (10lb, 5lb)
20 modified lunges
15 box jumps to comfortable height
10 seated dumbbell press (10lb, 5lb)
5 elevated, no push-up burpees
Perhaps something between the Rx 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:
50 power cleans (75lb, 55lb)
40 alternating lunges
30 box jumps to comfortable height
20 box handstand push-ups
10 step-back burpees
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete the second part of today’s workout. (Don’t count the tabata.) 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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