For today’s WOD you will complete 30 box jumps, 10 handstand push-ups, and 10/8 air bike calories. Then you will complete 20 box jumps, 10 handstand push-ups, and 10/8 air bike calories. You will then end the workout with 10 box jumps, 10 handstand push-ups, and 10/8 air bike calories. Though your goal is to complete the workout as quickly as possible, please be careful when performing the box jumps. No workout is worth getting injured for!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
30 box jumps (24in., 20in.)
10 handstand push-ups
10/8 calories air bike
20 box jumps
10 handstand push-ups
10/8 calories air bike
10 box jumps
10 handstand push-ups
10/8 calories air bike
If this type of workout is new to you, please modify the movements as needed. Jump only to a height you feel comfortable with, or replace the box jumps with box step-ups. Perform seated dumbbell presses instead of handstand push-ups, and reduce the number of air bike calories per round. Do what works for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
30 box jumps or box step-ups to a comfortable height
10 seated dumbbell presses (8lb, 5lb)
8/6 calories air bike
20 box jumps or box step-ups
10 seated dumbbell presses
8/6 calories air bike
10 box jumps or box step-ups
10 seated dumbbell presses
8/6 calories air bike
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:
30 box jumps to a comfortable height
10 box handstand push-ups
10/8 calories air bike
20 box jumps
10 box handstand push-ups
10/8 calories air bike
10 box jumps
10 box handstand push-ups
10/8 calories air bike
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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