Today’s workout will begin with a buy-in of 20 calories on the rower. Then we will finish with 4 rounds of 5 deadlifts, 10 pull-ups, and 10 handstand push-ups. Challenge yourself today! Try to deadlift a heavier weight or attempt a more challenging pull-up or handstand push-up variation. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
Buy-in: 20 calories row
4 rounds:
5 deadlifts (255lb, 175lb)
10 pull-ups
10 handstand push-ups
If this type of workout is new to you, you can modify it in many ways. You can perform kettlebell deadlifts instead of barbell deadlifts, ring rows instead of pull-ups, and dumbbell push presses instead of handstand push-ups. You can also modify the rep scheme and reduce the number of calories you row at the beginning of the workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Buy-in: 15 calorie row
4 rounds:
5 kettlebell deadlifts (35lb, 22lb)
5 ring rows
10 dumbbell push presses (10lb, 8lb)
5 ring rows
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:
For time:
Buy-in: 20 calories row
4 rounds:
5 deadlifts (185lb, 135lb)
10 jumping or banded pull-ups or 5 regular pull-ups
10 box handstand push-ups
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:
Comments