I’ve named today’s workout “Happy Heart”. It contains:
Handstand push-ups
Elevated burpees
Air squats
Ring rows
Thrusters
If you are a more experienced athlete, you may have never performed elevated burpees as they are a modification commonly used for beginning athletes. To perform an elevated burpee, place your hands on the edge of a plyo box, jump your feet out into a plank position, do a push-up to the box, and jump your feet back. We will finish the elevated burpees today with a box jump. If ring rows seem too simple for you, consider placing your feet on the box to elevate your body during the ring row. You might find this ring row variation even more challenging than a pull-up!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Happy Heart
Rx:
14 minute AMRAP:
5 handstand push-ups
5 elevated burpee box jumps
5 air squats
5 ring rows
5 thrusters (95lb, 65lb)
Beginners can modify the movements in today's workout. Instead of handstand push-ups, perform 30 seconds of downward-facing dog stretch each round. Do the elevated burpees without the push-up or the box jump, and perform light dumbbell thrusters rather than barbell thrusters. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 minute AMRAP:
30 second downward-facing dog stretch
5 elevated, no push-up burpees
5 air squats to plyo box
5 ring rows
5 dumbbell thrusters to plyo box (5lb, 3lb)
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:
14 minute AMRAP:
5 box handstand push-ups
5 elevated burpees (with push-up; without box jump)
5 air squats
5 ring rows
5 thrusters (45lb, 35lb) or dumbbell thrusters (20lb, 15lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the 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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