Welcome to November, Community Fitness Club! Let’s kick off the new month with a WOD (“Workout of the Day”) containing handstand push-ups, box step-ups, and the air bike. In today’s workout, we will complete 3 rounds of 10 handstand push-ups, 20 dumbbell box step-ups, and 30/24 calories on the air bike. Try to keep a steady pace throughout today’s WOD, especially on the air bike. Work hard! It will be over before you know it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
10 handstand push-ups
20 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
30/24 calorie air bike
If this type of workout is new to you, you can modify the movements and the rep scheme. A beginner’s version of today’s WOD could look like this:
Scaled 1:
3 rounds for time:
10 seated dumbbell presses (8lb, 5lb)
20 dumbbell box step-ups to a comfortable height (15lb, 10lb)
20/16 calorie air bike
Perhaps something between the experienced version and the beginner version is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
10 box handstand push-ups or seated dumbbell presses (30lb, 20lb)
20 dumbbell box step-ups to a comfortable height (30lb, 20lb)
25/20 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:
Comments