For today’s workout, you will complete five rounds of 40 double unders, 30 alternating lunges, a 20 second Superman hold, and 10 dumbbell push presses. This WOD will challenge every part of you: your cardiovascular system, your lower body, your upper body, and your core. Get after it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
40 double unders
30 alternating lunges
20 second Superman hold
10 dumbbell push presses (50lb, 35lb)
A beginner can perform single unders or imaginary jump rope instead of double unders and can modify the lunges. The rep scheme can also be modified to make today’s workout more doable. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
30 single unders or 60 imaginary jump rope
20 modified lunges
10 second Superman hold
10 dumbbell push presses (5lb, 3lb)
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:
5 rounds for time:
80 single unders or 20 double unders
30 alternating lunges
20 second Superman hold
10 dumbbell push presses (30lb, 20lb)
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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