Today’s WOD (“Workout of the Day”) contains the air bike and wall walks. You will perform 3 rounds of 20/15 calories (20 for men, 15 for women) on the air bike and 6 wall walks. Your time on the air bike will probably leave you quite winded. Therefore, be extra careful when transitioning from the bike to the wall walks, and pick a wall walk modification that is appropriate for you today.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
20/15 calorie air bike
6 wall walks
Beginners can adjust the rep scheme in today’s workout and also substitute inchworms for wall walks. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
12/9 calorie air bike
4 inchworms
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:
3 rounds for time:
16/12 calorie air bike
5 partial wall walks or box wall walks
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.
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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