The two movements in today’s couplet are double unders and wall balls. In four 3-minute intervals, you will perform 50 double unders followed by as many wall balls as possible. You will then have two minutes to rest before beginning the next round. Try to pace yourself during the early rounds. You don’t want to go so hard on the first round that you burn yourself out for the rest of the workout.
To time today’s workout using the SmartWOD app, use the following steps:
(1)Press “TABATA”.
(2)Choose 4 rounds of 3:00 work and 2:00 rest.
(3) Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Four 3-minute rounds for max wall balls:
50 double unders
Max effort wall balls (20lb, 14lb)
*Rest 2 minutes between rounds
A beginner can scale today’s WOD by performing single unders or imaginary jump rope rather than double unders. A beginner’s version of today’s workout could look like this:
Scaled 1:
Four 3-minute rounds for max wall balls:
50 imaginary jump rope or 20 single unders
Max effort wall balls (10b, 10lb)
*Rest 2 minutes between rounds
Perhaps something between the Rx 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:
Four 3-minute rounds for max wall balls:
50 single unders or 20 double unders
Max effort wall balls (14lb, 10lb)
*Rest 2 minutes 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 wall balls 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 on each of the exercises and how they can be modified:
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