Today’s WOD (workout of the day) consists of two parts. In the first part you will complete pull-ups and air bike for calories. Then you will immediately move into the second part of the workout which consists of double unders and lunges. Push yourself to complete today’s workout as quickly as you can. It’s challenging, but you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
20-15-10:
Pull-ups
Calorie air bike
*Directly into:
40-30-20:
Double unders
Alternating lunges
Beginners can scale today’s workout by substituting ring rows for pull-ups and single unders or imaginary jump rope for double unders and by modifying the lunges. The number of reps for each movement can be scaled as well. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15-10-5:
Ring rows
Calorie air bike
*Directly into:
30-20-10:
Single unders or imaginary jump rope
Modified lunges
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:
For time:
20-15-10:
Jumping or banded pull-ups
Calorie air bike
*Directly into:
40-30-20:
Single unders (or 20-15-10 double unders)
Alternating lunges
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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