In today’s workout, you will perform a descending ladder of rowing for calories and handstand push-ups. You will begin by rowing for ten calories and performing ten handstand push-ups. Then you will row for nine calories and perform nine handstand push-ups, followed by eight of each and so on until you complete the last round of one calorie row and one handstand push-up. 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 as prescribed (Rx):
Rx:
10-9-8-7-6-5-4-3-2-1 repetitions for time:
Calorie row
Handstand push-ups
Most beginners can’t perform handstand push-ups. That’s okay! Perform seated dumbbell presses instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
10-9-8-7-6-5-4-3-2-1 repetitions for time:
Calorie row
Seated dumbbell press (8lb, 5lb)
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:
10-9-8-7-6-5-4-3-2-1 repetitions for time:
Calorie row
Box handstand push-ups
Your score is the 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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