All athletes will begin today’s workout by practicing their L-sits using a tabata format. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest. Try to pick an L-sit modification that you can hold for multiple 20-second intervals. Check out the L-sit link at the bottom of this post for information on how to modify this movement for your current fitness level.
To time today’s L-sit practice using the SmartWOD timer app:
Select “TABATA”.
Choose 8 rounds of 0:20 work, 0:10 rest.
Press “START TIMER”.
Everyone perform:
Tabata - L-sits or modified L-sits
After the tabata, rest as needed, then continue on to today’s main workout: 8 rounds of 30 double unders, 10 dumbbell box step-ups, and 5 handstand push-ups. The double unders will test your cardio capabilities and coordination; the box step-ups will work your lower body and help correct muscular imbalances between your left and right sides; and the handstand push-ups will strengthen your upper body while providing a gymnastics challenge. Push hard, and finish as quickly as you can!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
8 rounds for time:
30 double unders
10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
5 handstand push-ups
Beginners can perform single unders or imaginary jump rope instead of double unders, reduce the height of the box and the weight of the dumbbells for the dumbbell box step-ups, and substitute a downward-facing dog stretch hold for the handstand push-ups. They can also reduce the total number of rounds. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
15 single unders or 30 imaginary jump rope
10 dumbbell box step-ups to a comfortable height (12lb, 8lb)
30 second downward-facing dog stretch hold
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:
8 rounds for time:
15 double unders or 60 single unders
10 dumbbell box step-ups to a comfortable height (30lb, 20lb)
5 box handstand push-ups
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:
Comments