Today’s WOD (workout of the day) has three parts. You will begin by biking for calories (15 calories for males, 10 calories for females). You will then perform four rounds of 5 pull-ups, 10 handstand push-ups, and 15 squat jumps. Finally, the workout will end with 100 flutter kicks. Today’s workout is tough, especially if you move quickly with few breaks. Just do your best and that will be good enough!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
Buy in: 15/10 calories air bike
Then 4 rounds:
5 pull-ups
10 handstand push-ups
15 squat jumps
Buy out: 100 flutter kicks (each leg counts as 1 rep)
Beginners can scale the movements and the number of rounds and repetitions to make today’s workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Buy in: 9/6 calories air bike
Then 3 rounds:
5 ring rows
10 seated dumbbell presses (5lb, 3lb)
15 air squats to plyo box or sit-to-stands
Buy out: 60 flutter kicks (each leg counts as 1 rep)
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:
Buy in: 12/8 calories air bike
Then 4 rounds:
5 jumping pull-ups
10 box handstand push-ups
15 squat jumps
Buy out: 80 flutter kicks (each leg counts as 1 rep)
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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