We have now covered the S and the L in SLIPS and are ready to move on to the I: Inversions. Turning yourself upside down can be scary for many people, so take it slow and find the modification that is right for you. Please click on the link above to learn how to perform and modify this movement.
You may need work on your shoulder mobility and stability before trying any of the handstand progressions. Some great shoulder mobility stretches can be found in the following video starting around 0:50.
For 2 to 3 minutes:
Perform shoulder mobility stretches, then:
3 Minute EMOM:
30 seconds of preferred handstand modification each minute
You might need to break out a pencil and paper to keep up with the workout today, because it consists of 50 rounds! Each round contains only 1 inchworm, 1 burpee, 2 lunges, and 1 tuck jump though, so they should go by quickly. Work hard and have fun!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
50 rounds for time:
1 inchworm
1 burpee to extension (no jump at end)
2 alternating lunges (one lunge each leg)
1 tuck jump
Don’t get overwhelmed by the large number of rounds! Simply pick a number of rounds that seems doable to you. If inchworms are especially challenging for you, consider only performing them every other round. Also, please feel free to modify the tuck jumps by not bringing your knees up as high when you jump or substituting two high knees.
Scaled 1:
30 rounds for time:
1 inchworm
1 elevated, no push-up burpee no jump at end)
2 alternating modified lunges (one lunge each leg)
1 tuck jump or 2 high knees
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:
40 rounds for time:
1 inchworm
1 step-back burpee to extension (no jump at end)
2 alternating lunges (one lunge each leg)
1 tuck jump
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:
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