Today’s workout is a quick 21-15-9 of pull-ups and inchworm push-ups, that is you will perform 21 pull-ups and 21 inchworm push-ups, then 15 pull-ups and 15 inchworm push-ups, then 9 pull-ups and 9 inchworm push-ups. You will then take a short break and finish by completing a scales tabata.
In a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 10 seconds of rest. Today, you will cycle through each scale variation twice. (Perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds. Perform a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. Repeat all four movements one more time.)
To time the tabata using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest. You can also use “tabata songs” on YouTube to time your workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
21-15-9:
Pull-ups
Inchworm push-ups
3 minute rest
Tabata - scales (front left, front right, back left, back right)
A beginner can reduce the number of repetitions and scale the movements to make today’s workout more accessible. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15-9-3:
Ring rows
9-6-3:
Inchworms
3 minute rest
Tabata - scales (front left, front right, back left, back right)
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:
21-15-9:
Jumping pull-ups
Inchworm to kneeling push-ups
3 minute rest
Tabata - scales (front left, front right, back left, back right)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete the first part of today’s workout. (Don’t count the 3 minute rest or the tabata.) 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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