Let’s mark hump day by completing a workout consisting of five rounds of five reps of five different movements: handstand push-ups, thrusters, toes-to-bar, power cleans, and burpees. Since the total number of repetitions is low today, consider trying a more difficult scaling option for each movement. For example, today is a good day to attempt full toes-to-bar or a heavier than normal thruster. Sometimes you have to push your limits to find out just how much you’ve improved!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
5 rounds for time:
5 handstand push-ups
5 thrusters (135lb, 95lb)
5 toes-to-bar
5 power cleans (135lb, 95lb)
5 burpees
As always, beginners can scale the movements in today’s WOD. Challenge yourself where you can though. If you normally do elevated burpees, consider doing one full burpee to the floor each round along with the other four done your usual way. Or try using slightly heavier dumbbells than usual for the thrusters and the power cleans. Push yourself, but keep the workout doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
50 foot bear crawl
5 dumbbell thrusters (8lb, 5lb)
5 toes-to-rig
5 dumbbell power cleans (8lb, 5lb)
5 elevated, no push-up burpees
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:
5 rounds for time:
5 box handstand push-ups or handstand kick-ups
5 thrusters (75lb, 55lb)
5 hanging knees-to-chest
5 power cleans (75lb, 55lb)
5 burpees
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 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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