In today’s workout, you will perform a descending ladder of calories on the air bike and deadlifts. You will begin by biking for ten calories and performing ten deadlifts. Then you will bike for nine calories and perform nine deadlifts, followed by eight of each and so on until you complete the last round of one calorie on the air bike and one deadlift. I enjoy this type of rep scheme because every round gets easier. (FYI: Once you get through the round of seven, you are already more than halfway through the workout!)
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10-9-8-7-6-5-4-3-2-1 repetitions for time:
Calories on air bike
Deadlifts (185lb, 135lb)
Beginners can modify the rep scheme of today’s workout and perform kettlebell deadlifts instead of barbell deadlifts. Please move through each set of deadlifts slowly to maintain proper form. A beginner’s version of today’s workout could look like this:
Scaled 1:
8-7-6-5-4-3-2-1 repetitions for time:
Calories on air bike
Kettlebell deadlifts (20lb, 15lb)
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:
10-9-8-7-6-5-4-3-2-1 repetitions for time:
Calories on air bike
Deadlifts (135lb, 95lb)
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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