Last week we focused on the movements known collectively as SLIPS: scales, L-sits, inversions, planks, and stretching. Today we will combine three of those movements - plank variations, L-sits, and handstand holds - into one short workout. Since today’s WOD is only twelve minutes long, it would be great if you finished up your routine with a nice stretch as well.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
On a 12 minute running clock:
0:00-1:00: 45 seconds of high plank
1:00-2:00: 30 seconds of L-sit
2:00-3:00: 30 seconds of handstand hold
3:00-4:00: 45 seconds of left arm side plank
4:00-5:00: 30 seconds of L-sit
5:00-6:00: 30 seconds of handstand hold
6:00-7:00: 45 seconds of right arm side plank
7:00-8:00: 30 seconds of L-sit
8:00-9:00: 30 seconds of handstand hold
9:00-10:00: 45 seconds of low plank
10:00-11:00: 30 seconds of L-sit
11:00-12:00: 30 seconds of handstand hold
Beginners can scale today’s WOD by substituting a static leg raise for the L-sit, a downward-facing dog stretch for the handstand hold, and sticking to easier variations of the plank hold. You can also shorten the amount of time you hold each movement. A beginner’s versions of today’s workout could look like this:
Scaled 1:
On a 12 minute running clock:
0:00-1:00: 20 seconds of high plank
1:00-2:00: 20 seconds of seated static leg raise
2:00-3:00: 20 seconds of downward-facing dog stretch
3:00-4:00: 20 seconds of low plank
4:00-5:00: 20 seconds of seated static leg raise
5:00-6:00: 20 seconds of downward-facing dog stretch
6:00-7:00: 20 seconds of high plank
7:00-8:00: 20 seconds of seated static leg raise
8:00-9:00: 20 seconds of downward-facing dog stretch
9:00-10:00: 20 seconds of low plank
10:00-11:00: 20 seconds of seated static leg raise
11:00-12:00: 20 seconds of downward-facing dog stretch
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Check out the links at the bottom of the page to pick the modifications for each movement that are right for you. Another variation of today’s WOD might look like this:
Scaled 2:
On a 12 minute running clock:
0:00-1:00: 30 seconds of high plank
1:00-2:00: 30 seconds of L-sit modification
2:00-3:00: 30 seconds of handstand hold modification
3:00-4:00: 30 seconds of left arm side plank
4:00-5:00: 30 seconds of L-sit modification
5:00-6:00: 30 seconds of handstand hold modification
6:00-7:00: 30 seconds of right arm side plank
7:00-8:00: 30 seconds of L-sit modification
8:00-9:00: 30 seconds of handstand hold modification
9:00-10:00: 30 seconds of low plank
10:00-11:00: 30 seconds of L-sit modification
11:00-12:00: 30 seconds of handstand hold modification
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.
Not sure what some of the movements are? Click on the following links for more information:
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