In today’s workout, we will complete 3 rounds of 25/20 calories on the air bike, 15 power cleans, and 10 push-ups. Try to keep a somewhat steady pace throughout the WOD. That usually means being conservative with your pace at the beginning and pushing harder towards the end. Pick a weight for the power cleans that allows you to keep moving with only short breaks. If your form starts to slip, please go a bit lighter for the rest of the workout. It’s great to challenge yourself, but it’s also important to know your limits!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
25/20 calorie air bike
15 power cleans (105lb, 75lb)
10 push-ups
Beginners can lower the number of calories biked each round and substitute dumbbell power cleans for barbell power cleans and wall push-ups for regular push-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
17/14 calorie air bike
15 dumbbell power cleans (8lb, 5lb)
10 wall push-ups
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:
3 rounds for time:
21/17 calorie air bike
15 power cleans (75lb, 55lb)
10 kneeling or box push-ups or 5 regular push-ups
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.
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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