Today’s workout will give you a chance to practice your handstand holds and double unders with inchworms and flutter kicks thrown in to make things more interesting. In today’s WOD, you will perform 40 seconds of inchworms the first minute, a 40 second handstand hold the second minute, and 40 seconds of double unders in the third minute. Then you will perform 40 seconds of flutter kicks in the fourth minute, another 40 second handstand hold in the fifth minute, and another 40 seconds of double unders in the sixth minute. You will then repeat this sequence one more time to complete the 12 minute workout. It is okay if you can’t hold the handstand the whole time or need more rest for some of the movements. Just do your best, and make sure you allow yourself some rest time each minute.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
On an 12 minute running clock:
0:00-1:00: 40 seconds of inchworms
1:00-2:00: 40 seconds of handstand hold
2:00-3:00: 40 seconds of double unders
3:00-4:00: 40 seconds of flutter kicks
4:00-5:00: 40 seconds of handstand hold
5:00-6:00: 40 seconds of double unders
6:00-7:00: 40 seconds of inchworms
7:00-8:00: 40 seconds of handstand hold
8:00-9:00: 40 seconds of double unders
9:00-10:00: 40 seconds of flutter kicks
10:00-11:00: 40 seconds of handstand hold
11:00-12:00: 40 seconds of double unders
Beginners can scale today’s WOD by substituting imaginary jump rope or single unders for the double unders and by performing downward-facing dog stretches instead of handstand holds. You can also shorten the amount of time you perform each movement. A beginner’s version of today’s workout could look like this:
Scaled 1:
On an 12 minute running clock:
0:00-1:00: 30 seconds of inchworms
1:00-2:00: 20 seconds of downward-facing dog stretch
2:00-3:00: 30 seconds of imaginary jump ropes or single unders
3:00-4:00: 20 seconds of flutter kicks
4:00-5:00: 20 seconds of downward-facing dog stretch
5:00-6:00: 30 seconds of imaginary jump ropes or single unders
6:00-7:00: 30 seconds of inchworms
7:00-8:00: 20 seconds of downward-facing dog stretch
8:00-9:00: 30 seconds of imaginary jump ropes or single unders
9:00-10:00: 20 seconds of flutter kicks
10:00-11:00: 20 seconds of downward-facing dog stretch
11:00-12:00: 30 seconds of imaginary jump ropes or single unders
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:
On an 12 minute running clock:
0:00-1:00: 40 seconds of inchworms
1:00-2:00: 30 seconds of handstand hold or box handstand hold
2:00-3:00: 40 seconds of single unders or double unders
3:00-4:00: 30 seconds of flutter kicks
4:00-5:00: 30 seconds of handstand hold or box handstand hold
5:00-6:00: 40 seconds of single unders or double unders
6:00-7:00: 40 seconds of inchworms
7:00-8:00: 30 seconds of handstand hold or box handstand hold
8:00-9:00: 40 seconds of single unders or double unders
9:00-10:00: 30 seconds of flutter kicks
10:00-11:00: 30 seconds of handstand hold or box handstand hold
11:00-12:00: 40 seconds of single unders or double unders
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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