WOD: Core/Upper Body

This is part of a series of WODs (workout of the day) that I have been receiving from a WhatsApp fitness group I joined to help me keep active during MCO. I’m keeping a record of the workouts here so I can keep a record of how I’m doing. You can find the rest of these WODs here.

Our WODs usually come in three levels because the group is a mixed bunch at different levels.

High

5 rounds of:

• 30 Bicycle crunches
• 40 Russian twists
• 20 Plank jump-ins
• 10 Pike push-ups (legs elevated on a chair)
• 10 Press-ups (push-ups)

Medium

4 to 5 rounds of:

• 20 Bicycle crunches
• 30 Russian twists
• 15 Plank jump-ins
• 10 Pike push-ups (knees on a chair)
• 10 Half press-ups (push-ups)

Light

4 rounds of:

• 15 Sit-ups
• 20 Russian twists (feet on floor)
• 10 Plank jump-ins
• 6 Pike push-ups (legs on the floor)
• 10 Knee press-ups (push-ups)

Finisher

Once you’ve finished, record your time and plank for as long as you can.

Progress

High with the following modifications:

• Pike push-ups with feet on the floor (I’ve never done these before so thought I should go easy).
• At this point I can only manage one full press-up so I went with press-ups on my knees.

Records (26/3/20):

• High – 17:02 minutes.
• Plank – 2:06 minutes.