Last week we learned about the movements known collectively as SLIPS: scales, L-sits, inversions, planks, and stretching. Today we will combine two of those movements, plank variations and L-sits, into one short workout. Since today’s WOD is only 8 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 an 8 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: 45 seconds of left arm side plank
3:00-4:00: 30 seconds of L-sit
4:00-5:00: 45 seconds of right arm side plank
5:00-6:00: 30 seconds of L-sit
6:00-7:00: 45 seconds of low plank
7:00-8:00: 30 seconds of L-sit
Beginners can scale today’s WOD by substituting a static leg raise for the L-sit and sticking to easier variations of the plank hold. You can also shorten the time you hold each movement. Do what is right for your fitness level today.
Scaled 1:
On an 8 minute running clock:
0:00-1:00: 30 seconds of high plank
1:00-2:00: 30 seconds of seated static leg raise
2:00-3:00: 30 seconds of low plank
3:00-4:00: 30 seconds of seated static leg raise
4:00-5:00: 30 seconds of high plank
5:00-6:00: 30 seconds of seated static leg raise
6:00-7:00: 30 seconds of low plank
7:00-8:00: 30 seconds of seated static leg raise
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. There are many different ways to modify L-sits. Check out the link at the bottom of the page for more information, and pick a modification that is right for you. Another variation of today’s WOD might look like this:
Scaled 2:
On an 8 minute running clock:
0:00-1:00: 40 seconds of high plank
1:00-2:00: 30 seconds of L-sit modification
2:00-3:00: 40 seconds of left arm side plank
3:00-4:00: 30 seconds of L-sit modification
4:00-5:00: 40 seconds of right arm side plank
5:00-6:00: 30 seconds of L-sit modification
6:00-7:00: 40 seconds of low plank
7:00-8:00: 30 seconds of L-sit 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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