In today’s WOD, we will perform an ascending ladder of calories on the air bike and deadlifts for sixteen minutes. That is, we will air bike for 1 calorie and perform 1 deadlift, then air bike for 2 calories and perform 2 deadlifts, then air bike for 3 calories and perform 3 deadlifts, and so on until the 12 minutes are up.
Deadlifts can be difficult to perform correctly, especially as you get more and more tired. Please focus on keeping your core engaged and your back flat throughout the workout. Also, be careful when choosing your deadlift weight. You will be performing a large number of deadlifts over the course of this WOD. Try to pick a weight that you can move well in large sets.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Ascending ladder 12 minute AMRAP:
1 calorie air bike, 1 deadlift (185lb, 135lb)
Then
2 calorie air bike, 2 deadlifts
Then
3 calorie air bike, 3 deadlifts
Etc.
*Add 1 rep each round until time runs out.
Beginners can perform kettlebell deadlifts rather than deadlifts with the barbell in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
Ascending ladder 12 minute AMRAP:
1 calorie air bike, 1 kettlebell deadlift (35lb, 22lb)
Then
2 calorie air bike, 2 kettlebell deadlifts
Then
3 calorie air bike, 3 kettlebell deadlifts
Etc.
*Add 1 rep 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 12 minute AMRAP:
1 calorie air bike, 1 deadlift (115lb, 85lb)
Then
2 calorie air bike, 2 deadlifts
Then
3 calorie air bike, 3 deadlifts
Etc.
*Add 1 rep 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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