In today’s WOD (workout of the day), we will perform 50 double unders as a buy in, and then we will complete 10 rounds of 8 deadlifts, 6 hang power cleans, and 4 push presses, and then we will finish with a buy out of 50 double unders. This is a quick one, but I think you’ll be feeling it by the end!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Buy in:
50 double unders
Then 10 rounds for time:
8 deadlifts (95lb, 65lb)
6 hang power cleans (95lb, 65lb)
4 push presses (95lb, 65lb)
Buy out:
50 double unders
Beginners can scale today’s workout by substituting single unders or imaginary jump rope for double unders and by replacing the barbell movements with their kettlebell or dumbbell corollaries. A beginner’s version of today’s workout could look like this:
Scaled 1:
Buy in:
20 single unders or 50 imaginary jump rope
Then 8 rounds for time:
8 kettlebell deadlifts (20lb, 15lb)
6 dumbbell hang power cleans (8lb, 5lb)
4 dumbbell push presses (8lb, 5lb)
Buy out:
20 single unders or 50 imaginary jump rope
Perhaps something between the experienced 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:
Buy in:
20 double unders or 100 single unders
Then 10 rounds for time:
8 deadlifts (55lb, 45lb)
6 hang power cleans (55lb, 45lb)
4 push presses (55lb, 45lb)
Buy out:
20 double unders or 100 single unders
Your score is the total 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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