Today’s workout is a quick 21-15-9 of hang power cleans and toes-to-bar. That means you will perform 21 hang power cleans and 21 toes-to-bar, then 15 hang power cleans and 15 toes-to-bar, then 9 hang power cleans and 9 toes-to-bar. You will then take a short break and finish by completing a scales tabata.
In a tabata, you perform a given movement for eight rounds of 20 seconds of work, 10 seconds of rest. Today, you will cycle through each scale variation twice. That means you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds. Then you will perform a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time.
To time the tabata using the SmartWOD timer app:
Press “TABATA”.
Choose 8 rounds of 0:20 work and 0:10 rest.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
21-15-9:
Hang power cleans (105lb, 75lb)
Toes-to-bar
3 minute rest
Tabata - scales (front left, front right, back left, back right)
A beginner can 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:
21-15-9:
Dumbbell hang power cleans (8lb, 5lb)
Toes-to-rig
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:
Hang power cleans (75lb, 55lb)
Hanging knee raises
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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