For the last workout of November, you will perform 3 rounds of 1-minute max effort repetitions of double unders, toes-to-bar, handstand push-ups, and dumbbell walking lunges. You will have 10 seconds to transition between each exercise and 2 minutes to rest between each round. Try to stay as consistent as possible throughout the 3 rounds.
To time today’s workout using the SmartWOD timer app:
Select “TABATA”.
Choose 4 rounds of 1:00 work, 0:10 rest.
Press the plus sign beside “Add sets (optional)”.
Choose 3 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:
3 rounds for total repetitions:
1 minute max effort: double unders
*10 second transition
1 minute max effort: toes-to-bar
*10 second transition
1 minute max effort: handstand push-ups
*10 second transition
1 minute max effort: dumbbell walking lunges (35lb, 25lb)
*2 minute rest between rounds
Beginners can modify the movements in today’s workout. Single unders or imaginary jump rope can be substituted for double unders; toes-to-rig can be performed instead of toes-to-bar; downward-facing dog stretch can be substituted for handstand push-ups; and modified lunges can replace the dumbbell walking lunges. A beginner version of today’s WOD could look like this:
Scaled 1:
3 rounds for total repetitions:
1 minute max effort: single unders or imaginary jump rope
*10 second transition
1 minute max effort: toes-to-rig
*10 second transition
1 minute max effort: downward-facing dog stretch
*10 second transition
1 minute max effort: modified lunges
*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:
3 rounds for total repetitions:
1 minute max effort: double under practice or single unders
*10 second transition
1 minute max effort: hanging leg raises
*10 second transition
1 minute max effort: box handstand push-ups
*10 second transition
1 minute max effort: dumbbell walking lunges (25lb, 15lb)
*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:
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