Today’s WOD is two workouts in one. You will begin with the first part of the WOD which consists of 25 air bike calories and 25 sit-ups, followed by 20 air bike calories and 20 sit-ups, then 15 air bike calories and 15 sit-ups, then 10 air bike calories and 10 sit-ups, and finally 5 air bike calories and 5 sit-ups. You will then rest for three minutes before continuing on to the second part of the workout: 50 double unders and 50 kettlebell swings, followed by 40 double unders and 40 kettlebell swings, then 30 double unders and 30 kettlebell swings, then 20 double unders and 20 kettlebell swings, and finally 10 double unders and 10 kettlebell swings. Pace yourself today. This is a tough one, but you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
25-20-15-10-5:
Air bike calories
Abmat sit-ups
Rest 3 minutes
50-40-30-20-10:
Double unders
American kettlebell swings (35lb, 22lb)
Beginners can scale the rep scheme in today’s workout and can substitute single unders or imaginary jump rope for double unders and Russian kettlebell swings for American kettlebell swings. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
16-12-8-4:
Air bike calories
Anchored or assisted sit-ups
Rest 3 minutes
40-30-20-10:
Single unders (or 80-60-40-20 imaginary jump rope)
Russian kettlebell swings (15lb, 10lb)
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:
20-16-12-8-4:
Air bike calories
Abmat sit-ups
Rest 3 minutes
100-80-60-40-20:
Single unders (or 25-20-15-10-5 double unders)
50-40-30-20-10:
American kettlebell swings (20lb, 15lb)
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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