Today’s WOD (workout of the day) consists of three movements: double unders, sit-ups, and handstand push-ups. This workout is long and challenging, so please cap it at 30 minutes. That means if you haven’t finished the WOD after 30 minutes, stop anyway. You’ve done enough!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50 double unders, 50 abmat sit-ups, 25 handstand push-ups
40 double unders, 40 abmat sit-ups, 20 handstand push-ups
30 double unders, 30 abmat sit-ups, 15 handstand push-ups
20 double unders, 20 abmat sit-ups, 10 handstand push-ups
10 double unders, 10 abmat sit-ups, 5 handstand push-ups
*30 minute time cap
The Rx version of today’s workout is not appropriate for beginners, but we can always scale WODs to make them more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
25 single unders, 25 anchored sit-ups, 60 seconds downward-facing dog stretch
20 single unders, 20 anchored sit-ups, 50 seconds downward-facing dog stretch
15 single unders, 15 anchored sit-ups, 40 seconds downward-facing dog stretch
10 single unders, 10 anchored sit-ups, 30 seconds downward-facing dog stretch
5 single unders, 5 anchored sit-ups, 20 seconds downward-facing dog stretch
*If you cannot perform single unders, do twice the number of imaginary jump rope.
*The time for the downward-facing dog stretch can be cumulative. Take breaks if needed.
*30 minute time cap
This workout can be scaled in many different ways. You can reduce the number of double unders each round, substitute single unders, or perform a hybrid of both. You can perform modified handstand push-ups, or substitute seated dumbbell presses. Try to modify the workout in such a way that you can finish it in under 30 minutes. One possible variation of today’s WOD could look like this:
Scaled 2:
For time:
25 double unders, 50 abmat sit-ups, 25 box handstand push-ups
20 double unders, 40 abmat sit-ups, 20 box handstand push-ups
15 double unders, 30 abmat sit-ups, 15 box handstand push-ups
10 double unders, 20 abmat sit-ups, 10 box handstand push-ups
5 double unders, 10 abmat sit-ups, 5 box handstand push-ups
*If you cannot perform double unders, do 100-80-60-40-20 reps of single unders.
*If you cannot do modified handstand push-ups, do 25-20-15-10-5 reps of seated dumbbell press at an appropriate weight for you.
*30 minute cap
Your score is the 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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