Today’s WOD is a “Fight Gone Bad” style workout. You will perform three rounds of five different movements - jump rope, wall sits, handstand push-ups, box jumps, and flutter kicks - for one minute each. After the fifth exercise, you will take a one minute break. If you are using the Smart WOD timer app, you can use the EMOM feature set to 17 minutes to time today’s workout. Pace yourself. That third round will be tough.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for total reps in 17 minutes:
1 minute double unders
1 minute wall sit
1 minute handstand push-ups
1 minute box jumps (24in., 20in.)
1 minute flutter kicks
1 minute rest
Like with an AMRAP, beginners will naturally perform fewer reps than an advanced athlete. That’s okay! Take breaks as needed, and scale the movements to something doable for you today. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for total reps in 17 minutes:
1 minute single unders or imaginary jump rope
1 minute wall sit (broken for rests as needed)
1 minute downward-facing dog stretch (broken for rests as needed)
1 minute box jumps to a comfortable height
1 minute flutter kicks
1 minute rest
Today would be a good day to practice kicking up into a handstand if going upside down is something you’re ready for. You could also practice lowering your head down to the mat to get yourself a step closer to performing handstand push-ups. This would also be an excellent workout for practicing your double unders. Think about it, and then do what is best for you today. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for total reps in 17 minutes:
1 minute double unders or single unders
1 minute wall sit
1 minute handstand kick-ups (with descent if desired)
1 minute box jumps to a comfortable height
1 minute flutter kicks
1 minute rest
Your score is the total number of repetitions you complete in the 17 minutes. Count each second of wall sit and downward-facing dog stretch as one repetition.
Not sure what some of the movements are? Click on the following links for more information:
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