We will end the week with a longer workout that includes rowing, dumbbell push presses, dumbbell box step-ups, and sit-ups. I suggest capping today’s workout at 20 minutes. Complete as much of the workout as you can in 20 minutes, and then stop even if you haven’t finished all the rounds yet. Whatever you’ve gotten done will be enough. Have a great weekend!
If you are an experienced athlete, please perform the following WOD:
Experienced:
4 rounds for time:
500 meter row
10 dumbbell push presses (50lb, 35lb)
15 abmat sit-ups
20 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
Beginners should feel free to modify the movements, weights, and number of rounds in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
400 meter row
8 dumbbell push presses (8lb, 5lb)
12 anchored or assisted sit-ups
16 dumbbell box step-ups to a comfortable height (8lb, 5lb)
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:
4 rounds for time:
500 meter row
10 dumbbell push presses (25lb, 20lb)
15 abmat sit-ups
20 dumbbell box step-ups to a comfortable height (25lb, 20lb)
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 total amount of time it takes you to complete the WOD or the number of rounds and repetitions you have completed after 20 minutes. If you would 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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