For today’s WOD we will complete 5 rounds of 25 sit-ups, 20 dumbbell walking lunges, 15 handstand push-ups, and 10 deadlifts. Please concentrate on your form while performing the lunges and deadlifts. During the lunges, your front knee shouldn’t push past your ankle, and your front leg should form a right angle to the floor. Your back should remain flat and your core tight throughout each set of deadlifts. Please scale if something doesn’t feel right. Work hard, but be smart!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
25 abmat sit-ups
20 dumbbell walking lunges (50lb, 35lb)
15 handstand push-ups
10 deadlifts (225lb, 155lb)
A beginner can modify the rep scheme and the movements to make this WOD more doable. Anchored or assisted sit-ups can be substituted for regular abmat sit-ups. Instead of performing walking lunges, beginners can perform modified alternating lunges. Feel free to make these lunges easier by taking smaller steps, not lowering your knee all the way to the floor, or by using something for balance. Seated dumbbell presses can be substituted for handstand push-ups, and kettlebell deadlifts can be substituted for deadlifts with a barbell. Check out the links at the bottom of this page for more information on how to modify these movements. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
15 anchored or assisted sit-ups
12 modified alternating lunges
9 seated dumbbell presses (5lb, 3lb)
6 kettlebell deadlifts (20lb, 15lb)
Today would be a good day to practice your handstand kick-ups. You could also practice lowering your head down to the mat once you’re in a handstand position to get yourself a step closer to performing full handstand push-ups. An intermediate variation of today’s WOD might look like this:
Scaled 2:
5 rounds for time:
25 abmat sit-ups
20 dumbbell walking lunges (25lb, 15lb)
15 handstand kick-ups or box handstand push-ups
10 deadlifts (125lb, 95lb)
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 have picked are too easy or too difficult.
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:
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