Wednesday - 2/2/22

Ellie
Jan 30, 2022
2 min read

Today’s workout combines challenging cardio, strength, balance, and coordination work. We will complete 5 rounds of 50 double unders, 10 deadlifts, and 5 wall walks as quickly as possible. All of these movements can be very difficult for beginner (and even intermediate) athletes. That’s okay! Scaling and modification options for today’s workout are listed below.

Please remember: wall walks are an intermediate gymnastics movement and take practice to perform well. Please pick an appropriate modification for you today. If your wall walk form starts to get shaky toward the end of the workout, either rest more, modify the exercise, or reduce the total number of repetitions you perform. Stay safe out there, so you can live to work out another day!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

5 rounds for time:

50 double unders

10 deadlifts (185lb, 135lb)

5 wall walks

Beginners can substitute imaginary jump rope or single unders for double unders, kettlebell deadlifts for deadlifts with a barbell, and inchworms for wall walks. A beginner’s version of today’s workout could look like this:

Scaled 1:

5 rounds for time:

20 single unders or 50 imaginary jump rope

10 kettlebell deadlifts (20lb, 15lb)

5 inchworms

If you’re beginning to be able to do double unders but feel overwhelmed by the idea of attempting 50 per round, feel free to pick a smaller number that feels doable to you. You can also lighten the deadlifts and reduce the number of wall walks you perform each round. Do what works for you! Another version of today’s WOD might look like this:

Scaled 2:

5 rounds for time:

25 double unders or 100 single unders

10 deadlifts (125lb, 85lb)

3 partial wall walks

Your score is the 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: