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Home WOD Wednesday – Static Holds


*WOD = Workout of the Day

Home workouts that are completely scalable (great for ANY level of athlete), and are done in less than 30 minutes!

5 rounds:
• 2 minute AMRAP (as many reps as possible)
• Rest 1 minute between rounds

Each round start with:

10 burpees
10 squats
10 sit-ups


Round 1 – max effort plank hold for remainder of time
Round 2 – max effort wall sit (or squat hold)
Round 3 – max effort handstand (or pike) hold
Round 4 – max effort single leg deadlift left
Round 5 – max effort single leg deadlift right

… if the first 30 reps take awhile, either do fewer reps, or increase the AMRAP to 3 minutes each!