There are just three more days left of 2023, Community Fitness Club! Let’s mark the passing of the year with a 20 minute AMRAP (“As Many Reps As Possible”) in which we will perform as many rounds as possible of 20 right leg box step-ups, 23 double unders, 20 left leg box step-ups, and a 23 second plank hold. Please note that we’re doing the box step-ups a little differently than we usually do today. Instead of alternating legs, we will step up with our right leg first 20 times followed by stepping up with our left leg first 20 times. You should feel a nice burn by the end of the workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
2023
Experienced:
20 minute AMRAP:
20 box step-ups with right leg (24in., 20in.)
23 double unders
20 box step-ups with left leg (24in., 20in.)
23 second plank hold
Pick a height for the box step-ups that works for you today, and scale the jump rope portion as needed. Also, if you can’t hold the plank for a full, unbroken 23 seconds, that’s okay! Break the hold into shorter increments and rest as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
20 box step-ups with right leg to a comfortable height
23 single unders or imaginary jump rope
20 box step-ups with left leg to a comfortable height
23 second plank hold (broken up as needed)
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:
20 minute AMRAP:
20 box step-ups with right leg to a comfortable height
23 single unders or 10 double unders
20 box step-ups with left leg to a comfortable height
23 second plank hold
Your score is the total number of rounds and repetitions you complete during today’s workout. Count each second of the plank hold as one rep. 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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