Today’s workout will begin with a buy-in of 20 calories on the rower. Next, we will complete 4 rounds of 5 deadlifts, 6 pull-ups, and 7 handstand push-ups. We will then finish with another 20 calorie row. 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)
6 pull-ups
7 handstand push-ups
Buy-out: 20 calorie row
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 and end of the workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Buy-in: 15 calorie row
3 rounds:
5 kettlebell deadlifts (35lb, 22lb)
6 ring rows
7 dumbbell push presses (10lb, 8lb)
Buy-out: 15 calorie row
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)
6 jumping or banded pull-ups
7 box handstand push-ups
Buy-out: 20 calorie row
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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