Today’s workout will begin with 15/12 calories on the air bike (15 calories for men, 12 calories for women), followed by 5 rounds of 5 pull-ups, 10 burpees, 15 sit-ups, and 20 kettlebell deadlifts, and it will end with another 15/12 calories on the air bike. Push hard today! You should definitely feel a difference between the biking buy in at the beginning of the workout and the buy out at the end!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
Buy in: 15/12 calorie air bike
5 rounds:
5 pull-ups
10 burpees
15 abmat sit-ups
20 kettlebell deadlifts (71lb, 53lb)
Buy out: 15/12 calorie air bike
If this type of workout is new to you, you can modify the movements, the rep scheme, and the length of the air bike. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Buy in: 10/8 calorie air bike
5 rounds:
4 ring rows
8 elevated, no push-up burpees
12 anchored or assisted sit-ups
16 kettlebell deadlifts (20lb, 15lb)
Buy out: 10/8 calorie air bike
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:
Buy in: 12/10 calorie air bike
5 rounds:
5 jumping or banded pull-ups
10 step-back burpees
15 abmat sit-ups
20 kettlebell deadlifts (53lb, 35lb)
Buy out: 12/10 calorie air bike
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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