Today’s workout will begin with a buy in of 15/12 calories on the air bike, followed by 3 rounds of 10 handstand push-ups, 8 pull-ups, and 6 deadlifts, and it will end with another 15/12 calories on the air bike. This is a tough one, so modify as needed, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
Buy in: 15/12 calories on the air bike
3 rounds:
10 handstand push-ups
8 pull-ups
6 deadlifts (255lb, 175lb)
Buy out: 15/12 calories on the air bike
If this type of workout is new to you, you can modify it in many ways. You can perform seated dumbbell presses instead of handstand push-ups, ring rows instead of pull-ups, and kettlebell deadlifts rather than deadlifts with a barbell. You can also reduce the number of calories you bike 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: 10/8 calories on the air bike
5 rounds:
5 seated dumbbell presses (8lb, 5lb)
4 ring rows
3 kettlebell deadlifts (35lb, 22lb)
Buy out: 10/8 calories on the air bike
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: 12/10 calories on the air bike
3 rounds:
10 box handstand push-ups
8 jumping or banded pull-ups
6 deadlifts (185lb, 135lb)
Buy out: 12/10 calories on the air bike
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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