It’s the last day of January, Community Fitness Club! We’ll finish out the month with some challenging cardio, strength, and coordination work. In today’s workout, we will complete 6 rounds of 12/10 calories on the air bike, 5 deadlifts, and 3 wall walks as quickly as possible, taking a 1 minute rest between each round. All of these movements can be very difficult for beginner athletes. That’s okay! Scaling and modification options for today’s workout are discussed below.
Please remember: wall walks are an intermediate gymnastics movement and take practice to perform well. Please pick an appropriate modification for you today. If your wall walk form starts to get shaky toward the end of the workout, either rest more, modify the exercise, or reduce the total number of repetitions you perform. Stay safe out there!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
6 rounds for time:
12/10 calorie air bike
5 deadlifts (225lb, 155lb)
3 wall walks
*1 minute rest
Beginners can substitute kettlebell deadlifts for deadlifts with a barbell and inchworms for wall walks. They can also reduce the number of air bike calories each round. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
8/6 calorie air bike
5 kettlebell deadlifts (35lb, 22lb)
3 inchworms
*1 minute rest
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:
10/8 calorie air bike
5 deadlifts (135lb, 95lb)
1 wall walk or 3 partial wall walks or 6 inchworm push-ups
*1 minute rest
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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