Today’s 12-minute workout will give you a chance to practice your plank hold variations, handstand holds, and double unders. You will perform a 40 second plank hold the first minute, a 40 second handstand hold the second minute, and 40 seconds of double unders in the third minute. This will continue for four rounds, alternating between plank hold variations each round. It is okay if you can’t hold the plank or handstand the whole time. 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 as prescribed (Rx):
Rx:
On an 12 minute running clock:
0:00-1:00: 40 seconds of high plank
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 left arm side plank
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 right arm side plank
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 low plank
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, performing downward-facing dog stretch instead of handstand holds, and removing the side plank holds. You can also shorten the time you hold 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: 20 seconds of high plank
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 low plank
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: 20 seconds of high plank
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 low plank
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 Rx 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 high plank
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: 40 seconds of left arm side plank
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 right arm side plank
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: 40 seconds of low plank
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:
Comments