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, an AMRAP (As Many Reps As Possible) containing jump rope, dumbbell box step-ups, and dumbbell push presses. The goal of today’s WOD is to complete as many rounds of 16 double unders, 8 dumbbell box step-ups, and 4 dumbbell push presses as you can in the 14 minute time limit. The double unders will test your cardio and coordination; the box step-ups will work your lower body and help correct muscular imbalances between your left and right sides; and the push presses will strengthen your upper body while providing further challenge for your grip strength. Push hard, and get in as many reps as you can!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
14 minute AMRAP:
16 double unders
8 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
4 dumbbell push presses (50lb, 35lb)
A beginner will naturally perform fewer reps than an advanced athlete. However, it might also be necessary to make other changes to the workout. Beginners can perform single unders or imaginary jump rope instead of double unders and can reduce the height of the box and the weight of the dumbbells. A beginner’s version of today’s workout could look like this:
Scaled 1:
14 minute AMRAP:
8 single unders or 16 imaginary jump rope
8 dumbbell box step-ups to a comfortable height (8lb, 5lb)
4 dumbbell push presses (8lb, 5lb)
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:
14 minute AMRAP:
8 double unders or 32 single unders
8 dumbbell box step-ups to a comfortable height (30lb, 20lb)
4 dumbbell push presses (30lb, 20lb)
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:
Yorumlar