Today’s WOD (“Workout of the Day”) will challenge both your willpower and your endurance. You will perform 4 rounds of 1-minute max effort rowing for calories, handstand push-ups, and wall ball squat cleans. You will have 15 seconds to transition between each exercise and 2 minutes to rest between each set. Push hard, but also try to stay as consistent as possible throughout the 4 rounds. You can do it!
To time today’s workout using the SmartWOD timer app:
Select “TABATA”.
Choose 3 rounds of 1:00 work, 0:15 rest.
Press the plus sign beside “Add sets (optional)”.
Choose 4 sets with 2 minutes of rest between sets.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for total repetitions:
1 minute max effort: calorie row
*15 second transition
1 minute max effort: handstand push-ups
*15 second transition
1 minute max effort: wall ball squat cleans (20lb, 14lb)
*2 minute rest between rounds
Beginners can modify the movements in today’s workout. Seated dumbbell presses can be substituted for the handstand push-ups, and wall ball goblet squats can replace the wall ball squat cleans. A beginner version of today’s WOD could look like this:
Scaled 1:
4 rounds for total repetitions:
1 minute max effort: calorie row
*15 second transition
1 minute max effort: seated dumbbell presses (5lb, 3lb)
*15 second transition
1 minute max effort: wall ball goblet squats
*2 minute rest between rounds
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:
4 rounds for total repetitions:
1 minute max effort: calorie row
*15 second transition
1 minute max effort: box handstand push-ups
*15 second transition
1 minute max effort: wall ball squat cleans (14lb, 10lb)
*2 minute rest between rounds
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 number of repetitions you complete during 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