Since Valentine’s Day is coming up soon, we will celebrate with today’s WOD, “The Chocolate Chipper”. In a chipper, you complete all the reps of the first movement before continuing on to the next movement. In this way, you slowly “chip” away at the workout.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
The Chocolate Chipper
Rx:
For time:
100 double unders
90 second plank hold
80 second handstand hold
70 Russian KB swings (53lb, 35lb)
60 second dead hang
50 Russian twists with dumbbell (25lb, 15lb)
400m row
30 abmat sit ups
20 push-ups
10 pull-ups
I would like beginners to keep the chipper structure of today’s workout but modify the movements and scale to a number of repetitions that seems doable. All the hold times (plank, seated overhead dumbbell hold, dead hang) are cumulative and can be performed in several sets. The seated overhead dumbbell hold is performed like the seated dumbbell press, but the dumbbells remain held in the air rather than being pressed up and down. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
50 single unders or imaginary jump rope
45 second plank hold
40 second seated overhead dumbbell hold
35 Russian KB swings (20lb, 15lb)
30 second dead hang
25 Russian twists
200m row
15 anchored sit ups
10 wall push-ups
5 ring rows
Many people will feel comfortable getting through all the repetitions if they simply scale the movements and the weight. Another version of today’s WOD might look like this:
Scaled 2:
For time:
100 single unders
90 second plank hold
80 second handstand hold (or box handstand hold)
70 Russian KB swings (35lb, 22lb)
60 second dead hang
50 Russian twists with dumbbell (10lb, 5lb)
400m row
30 abmat sit ups
20 kneeling push-ups
10 jumping pull-ups
Your score is the amount of time it takes you to complete the WOD. If you would 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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