In today’s WOD, we will perform an ascending ladder of calories on the air bike and wall walks for 13 minutes. That is, we will air bike for 2 calories and perform 1 wall walk, then air bike for 4 calories and perform 2 wall walks, then air bike for 6 calories and perform 3 wall walks, and so on until the 13 minutes are up.
Please note: Wall walks are a difficult movement, especially as you get more and more fatigued. Please scale appropriately!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Ascending ladder 13 minute AMRAP:
2 calorie air bike, 1 wall walk
Then
4 calorie air bike, 2 wall walks
Then
6 calorie air bike, 3 wall walks
Etc.
*Add 1 rep to the wall walks and 2 reps to the air bike each round until time runs out.
Beginners can perform inchworms rather than wall walks in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
Ascending ladder 13 minute AMRAP:
2 calorie air bike, 1 inchworm
Then
4 calorie air bike, 2 inchworms
Then
6 calorie air bike, 3 inchworms
Etc.
*Add 1 rep to the inchworms and 2 reps to the air bike each round until time runs out.
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:
Ascending ladder 13 minute AMRAP:
2 calorie air bike, 1 partial wall walk or 2 inchworm push-ups
Then
4 calorie air bike, 2 partial wall walks or 4 inchworm push-ups
Then
6 calorie air bike, 3 partial wall walks or 6 inchworm push-ups
Etc.
*Add 1 rep to the partial wall walks or 2 reps to the inchworm push-ups and 2 reps to the air bike each round until time runs out.
Your score is the total number of rounds and reps you complete during 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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