A couple of months ago, we learned about the movements known collectively as SLIPS: scales, L-sits, inversions, planks, and stretching. Today we will combine two of these movements, plank variations and L-sits, with double unders into one challenging 12 minute workout.
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: 45 seconds of high plank
1:00-2:00: 30 seconds of L-sit
2:00-3:00: 30 double unders
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 double unders
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 double unders
9:00-10:00: 45 seconds of low plank
10:00-11:00: 30 seconds of L-sit
11:00-12:00: 30 double unders
Beginners can scale today’s WOD by substituting imaginary jump rope or single unders for the double unders, performing seated static leg raises instead of L-sits, 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 seated static leg raise
2:00-3:00: 30 imaginary jump ropes or 15 single unders
3:00-4:00: 20 seconds of low plank
4:00-5:00: 20 seconds of seated static leg raise
5:00-6:00: 30 imaginary jump ropes or 15 single unders
6:00-7:00: 20 seconds of high plank
7:00-8:00: 20 seconds of seated static leg raise
8:00-9:00: 30 imaginary jump ropes or 15 single unders
9:00-10:00: 20 seconds of low plank
10:00-11:00: 20 seconds of seated static leg raise
11:00-12:00: 30 imaginary jump ropes or 15 single unders
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 12 minute running clock:
0:00-1:00: 45 seconds of high plank
1:00-2:00: 30 seconds of L-sit modification
2:00-3:00: 50 single unders
3:00-4:00: 45 seconds of left arm side plank
4:00-5:00: 30 seconds of L-sit modification
5:00-6:00: 50 single unders
6:00-7:00: 45 seconds of right arm side plank
7:00-8:00: 30 seconds of L-sit modification
8:00-9:00: 50 single unders
9:00-10:00: 45 seconds of low plank
10:00-11:00: 30 seconds of L-sit modification
11:00-12:00: 50 single 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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