Today’s workout will begin with three rounds of 10 power cleans, 8 handstand push-ups, and 6 inchworm push-ups, and it will end with 30 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 as prescribed (Rx):
Rx:
For time:
3 rounds:
10 power cleans (95lb, 65lb)
8 handstand push-ups
6 inchworm push-ups
Buy out: 30 calories on the air bike
If this type of workout is new to you, you can modify it in many ways. You can perform dumbbell power cleans instead of power cleans with a barbell, seated dumbbell presses instead of handstand push-ups, and plain inchworms instead of inchworm push-ups. You can also reduce the number of calories you bike at the end of the workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
3 rounds:
10 dumbbell power cleans or hang power cleans (8lb, 5lb)
8 seated dumbbell presses (8lb, 5lb)
4 inchworms
Buy out: 10 calories on the air bike
Perhaps something between the Rx 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:
3 rounds:
10 power cleans (75lb, 55lb)
8 box handstand push-ups
6 inchworms to kneeling push-ups
Buy out: 20 calories on the air bike
Your score is the 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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